As I journey towards the middle of my first pregnancy, I am constantly amazed by the incredible transformations a woman's body undergoes. As a specialist in pelvic floor and pediatric physical therapy, I thought I was well-prepared for these changes. However, experiencing them firsthand is an entirely different and awe-inspiring experience!
The growing belly brings with it various aches and pains, all of which are completely normal and nothing to be alarmed about. Our bodies are shifting and growing, which naturally causes some discomfort. Recently, I've been experiencing the notorious round ligament pain, affectionately dubbed "lightning crotch." Thankfully, there are many effective ways to alleviate this discomfort. Let me share some tips and techniques that have helped me manage the pain and enjoy this incredible journey even more!
What is Round Ligament Pain?
You have two round ligaments located on either side of your uterus. They are bands of ligaments that stretch from your uterus down to the pubic bone area - hence “lightning crotch”. As your uterus expands with your growing baby, the round ligaments are stretched and may spasm. Luckily your body is producing plenty of progesterone and a hormone called “relaxin,” which helps loosen your ligaments and muscles to accommodate growth.
Typically round ligament pain feels like a sharp stab or ache along your lower abdomen, pubic area, or groin. Often, it happens with sudden contraction of your abdomen from sneezing or coughing. It can also happen if you stand up somewhat suddenly, while getting out of bed in the morning, taking your first steps after sitting for a while or rolling over.
What can we do about it?
Avoid Sudden Movements and Engage your Core
Prior to standing up in the morning, slowly roll to your side and engage your abdominals as you shift to a standing position. This can take the pressure off of round ligaments.
Add Support
Try sleeping with a pregnancy pillow or prop pillows between your legs as you sleep. Keep hips and knees bent to avoid stretching the round ligaments even more.
Try Kinesiology Tape
If you feel like you need a little extra support around your belly, Kinesiology Tape can do wonders. Find a practitioner in your area with experience applying tape during pregnancy. Once they apply it a couple times for you, you can try exploring it yourself. Below is a helpful image to show placement of the tape. Be sure to start from the bottom and stretch the tape in an upwards direction to help offload the lower abdomen.
Practice Inversions
Find positions in which your hips are higher than your head. This allows gravity to take the weight off of your uterus and round ligaments to provide relief from the weight of your baby. Try this move: placing knees on a couple yoga blocks, or any other elevated surface (couch, low bed, ottoman) and bring weight into your arms. Try 2-3 times per day for 30 seconds taking deep breaths.
Stretch
Stretching can help provide some comfort in the area as well. Different yoga positions such as Triangle, or Warrior I can help gently stretch the area for further relief.
Exercise
Believe it or not, you can reduce round ligament pain with exercise. Safely training your abdominals can actually decrease the stress put on the round ligament and help keep your hips and pelvis in place - ultimately decreasing potential for pain. Be sure to progress strengthening exercises in a safe manner for pregnancy - a licensed physical therapist can help you with this.
Unsure of where to start? Start with searching for a pelvic floor physical therapist near you with this link: https://pelvicrehab.com/
MORAL OF THE STORY
Don’t be afraid to get some help! Book an appointment with a pelvic floor physical therapist, even if it is just for one or two sessions. Your body will thank you later!
In the Boise area and ready to book an appointment?