Round ligament pains are one of the most common pregnancy related discomforts, especially in the second trimester. You will recognize them by a brief sharp, or stabbing pain in the groin or lower abdomen. In some, round ligament pains are a dull, longer-lasting ache, and will be brought on after physical activity. The pain is caused by a stretching in the round ligament, which surrounds your uterus. As the uterus grows, the ligament stretches and thickens to support the expanding size of the uterus. This stretching is what brings on the pain. (As always, any pain that is accompanied by uterine cramping, bleeding or leakage should be reported to your doctor immediately).
Round ligament pain can be brought on by sudden movements like sitting and standing abruptly, so try to change positions slowly, especially when getting in and out of chairs. Trying to relax when the pain strikes is helpful when possible, and use your yoga breathing, inhaling and exhaling through the nose to relax into the sensation. Try these other prenatal yoga poses to relieve round ligament pain:
Side lying savasana: The final relaxation pose, practiced on your left side, with a pillow in between the legs to relieve the lower back, is helpful in relieving round ligament pain.
Knee lifts: Hold onto a wall for support, and lift the leg from the hip, knee facing outward to open the hip and relieve tension from the ligament. Hold the leg in the air for 30 seconds, and repeat up to five times on each side.
Cat/Cow: Kneeling on all fours with fingers spread wide, fingers facing forward, inhale and round the back high, letting the head fall. Exhale, pulling the belly towards the mat, extending the back body wide to stretch the ligament. Repeat several rounds.
Pelvic tilts: Bend the knees slightly, round the back and place hands on thighs for support. Exhale through the motion, pushing the back body out. Repeat several times.
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PRENATAL EXERCISE FOR A PLACENTAL BOOST
Round ligament pain can be brought on by sudden movements like sitting and standing abruptly, so try to change positions slowly, especially when getting in and out of chairs. Trying to relax when the pain strikes is helpful when possible, and use your yoga breathing, inhaling and exhaling through the nose to relax into the sensation. Try these other prenatal yoga poses to relieve round ligament pain:
Side lying savasana: The final relaxation pose, practiced on your left side, with a pillow in between the legs to relieve the lower back, is helpful in relieving round ligament pain.
Knee lifts: Hold onto a wall for support, and lift the leg from the hip, knee facing outward to open the hip and relieve tension from the ligament. Hold the leg in the air for 30 seconds, and repeat up to five times on each side.
Cat/Cow: Kneeling on all fours with fingers spread wide, fingers facing forward, inhale and round the back high, letting the head fall. Exhale, pulling the belly towards the mat, extending the back body wide to stretch the ligament. Repeat several rounds.
Pelvic tilts: Bend the knees slightly, round the back and place hands on thighs for support. Exhale through the motion, pushing the back body out. Repeat several times.
RELATED ARTICLES
SIDE-LYING SAVASANA
PRENATAL YOGA POSE TO RELIEVE CONSTIPATION
PRENATAL EXERCISE FOR A PLACENTAL BOOST
