Pregnancy and Round Ligament Pain: Tips and Tricks to Help

During pregnancy you may experience pain in the pubic and groin areas. Why does this occur? The round ligament is attached to your pelvic bone and your uterus organ. There are two round ligaments and they can pull from either side.  The ligaments expand as the uterus and baby grows. The act of expanding can cause pain, and also pull on the pubic bones or make the bones shear against each other from this pulling mechanism. The pain can be experienced in the pubic bones, in the groin, or around the underwear line, or in all three areas. This pain makes it difficult for pregnant people to walk and move around in your daily life. Here are several ways to alleviate the pain: 

1. Massage

A Pelvic Physical Therapist can teach you to massage the region. You may lie on your side, pull from the central pubic symphysis and outline the pelvic/belly region up to the side of the back. This video can show you the exact region to release in a standing position.

2. Release spasms

When the round ligament pulls on the pubic bone, it can make the internal pelvic floor muscles (levator ani) spasm. The pubic bone can shift its position as well.  A pelvic floor physical therapist can release the spasm to eliminate pain. 

3. Stabilize the pelvic bone

Using a belt may be helpful to stabilize your pelvic bone and decrease the amount of ligament or muscle pull. This article can help you determine the correct belt size.  We recommend a Serola Belt.  Order multiple sizes so you can determine which one fits most comfortably.

4. Strengthen abdominal muscles

Gentle and pregnancy-safe abdominal muscle-strengthening can help improve posture and position of pubic bone. Ligaments in the body become more lax during pregnancy and strengthening can help keep things in place with less pain. This video provides exercise suggestions.

5. Best sleep position

Laying on your side with a king size pillow or pregnancy pillow to hug and between legs  may be best position for ease of symptoms.  When getting in and out of bed, practice log rolling to keep legs together.  A physical therapist can instruct you on how to do this.

6. Practice inversions and yoga

Yoga can help put the baby in optimal position for delivery.  Inversion (if you are comfortable with and have performed before pregnancy) positions in yoga can also take some pressure off the round ligament.

7. Keep the pelvis in a neutral position

Keeping the baby in the bucket! Most important is to keep your pelvis neutral even as your belly is growing. When the belly falls forward, it can cause tugging and pain on the round ligament. This video explains in more depth.

8. Avoid split leg activities

Avoiding exercises that focus on split legs, eg. stairmaster machine or lunging and jumping. These can make your symptoms worse.  

If you are pregnant and experiencing pubic and/or groin pain, call us at 929-269-2505 or email to schedule a free 15-minute consultation to discuss your concerns and learn about how we may be able to help.