Round Ligament Pain Stretches to Use Right Now

Last Updated:

round ligament pain stretches

Round ligament pain is a common occurrence during pregnancy and can make normal activities a minefield of discomfort. Listed below are some round ligament pain stretches to relieve you.

What Does Round Ligament Pain Feel Like?

Round ligament pain most often feels like a cramping or pulling sensation in the lower abdomen on one or both sides, most often near the hip bones or groin area. The lower abdominal pain can range from uncomfortable to severe, and with sudden movement, your type of pain might feel sharp or stabbing.

What Causes Round Ligament Pain?

Your round ligaments are like two cords on each side of the uterus, about 10-12 centimeters long. Their main job is to connect the uterus to the pelvis. 

Throughout the second trimester of pregnancy—around weeks 14 to 27—your body makes extra hormones to help your ligaments get loose and stretchy to accommodate your growing baby. Sometimes those ligaments stretch and contract too quickly, much like a rubber band, and *snap.*  That’s what causes this pain during pregnancy.

How Long Does Round Ligament Pain Last?

Normal round ligament pain shouldn’t last more than a few seconds when it occurs, and it should completely resolve after pregnancy. If it’s more persistent, have a chat with your medical provider. 

6 Round Ligament Pain Stretches

Round ligament pain can be a real bummer. But never fear! It’s a normal part of pregnancy and signals that your uterus is growing along with your little one. And the good news is that there’s plenty you can do to alleviate it!

Stretching is the best way to loosen things up and prevent round ligament pain. Here are our top round ligament pain stretches to get you started:

#1 Cat-Cow

Start on your hands and knees, shoulders above wrists and hips above knees. Breathe in and drop your stomach down, arching your back and looking upward. Then, breathe out and round your upper back toward the ceiling, allowing your head to drop and face your stomach.

cat-cow-stretch-1     cat-cow-stretch-2

#2 Hip Flexor Stretch

In all fours position with your arm resting on a chair or birthing ball, bring the right leg forward while extending/straightening the left leg back until you feel a stretch in the front of the left thigh. Hold  the position for 5-10 seconds. Repeat on the opposite side.


#3 Side Lying Savasana

Lie on your left side in a fetal position, tuck your left arm beneath your head, and place a pillow between your legs to relieve pressure on your lower back. Flex your hips and remain in this position for several minutes. Inhale deeply as you stretch.


#4 The Pelvic Clock

Sit on a birthing ball or chair with your feet flat on the floor. Bring your hands  to your hips so you can feel the movement in your pelvis as you stretch.

Now, imagine a clock resting on your pelvis—with your navel at 12 o’clock and pubic bone at 6 o’clock. Engage your abs and lengthen your spine. Inhale and tilt your pelvis toward a 3 o’clock position.

Continue on the inhale and move around the clock, creating a small arch in your lower back. Exhale and bring your pelvis to 9 o’clock. Continue your exhale until you reach a neutral 12 o’clock position.


This exercise can be a little tricky to imagine. That’s why I walk you step-by-step through this stretch inside the V-Hive Pregnancy Series! Start your free trial today.

#5 Butterfly Stretch

Sit upright on a firm surface. Place the soles of your feet together and pulse your legs up and down, like the wings of a butterfly. You should feel a stretch in your inner thighs. For an even deeper stretch, place your hands on your knees for resistance.


Other Ways to Relieve Round Ligament Pain

While round ligament pain stretches are the best way to reduce pain, there are a few other things you can try to alleviate the discomfort :

  • A belly band to give your bump some extra support
  • Hydration to improve circulation to your growing tissue
  • Rest to allow your muscles to recover from any movement
  • Massage to give that area some extra TLC
  • Acetaminophen to get some medicated pain relief*

*Ask your doctor before starting any medications, just to be safe!

When to Call Your Doctor

Round ligament pain is usually nothing to worry about. But if it’s accompanied by other symptoms, you should check in with your doctor to make sure things are A-OK. Look out for:

  • Persistent, severe pain
  • Fever or chills
  • Pain on urination
  • Difficulty walking
  • Unusual vaginal discharge

These could be signs of a serious pregnancy-related complication, like preterm labor, preeclampsia, or placental abruption. 

We’re in this together.

You deserve an incredible pregnancy. And part of achieving that is taking care of your pelvic floor and core! Let’s do it together. Check out the Pregnancy Series, exclusively inside the V-Hive!

Join The V-Hive

Online pelvic floor fitness programs from a board-certified Women’s Health Physical Therapist.

Meet Dr. Sara

Sara Reardon PT, DPT, WCS is the owner of NOLA Pelvic Health and founder of The Vagina Whisperer.

You might also like…

How to Treat Hemorrhoids During Pregnancy

How to Treat Hemorrhoids During Pregnancy

You’ve likely discovered that pregnancy isn’t all unicorns, rainbows, and “You’re positively glowing!” As if “morning” sickness, tender breasts, and round ligament pain weren’t enough, pregnancy can also be a real pain in the butt. Literally. Yes, my friends, today...

read more
Considering a Vaginal Birth After a C-Section? Here’s What You Need to Know

Considering a Vaginal Birth After a C-Section? Here’s What You Need to Know

What exactly is a VBAC? VBAC stands for vaginal birth after cesarean and is a delivery option for mothers who have had a cesarean delivery prior to their current pregnancy. While vaginal birth after cesarean was not always thought of as a safe option for moms, the most recent research shows that VBAC can be a great option when the patient is an appropriate candidate.

read more
Running while pregnant

Running while pregnant

You can (and should!) exercise throughout your pregnancy as you are able. You should continue to exercise as you were before pregnancy and modify along the way as your pregnancy progresses to decrease intensity, avoid lying on your back after 14 weeks and avoid any exercises that contribute to pain or discomfort. Any new workouts or exercise regimes should first be cleared with your doctor and/or your pelvic floor PT.

read more

Join the V-Hive waitlist!

Enter your name and email below and you'll be the first to know when our new membership launches.

You have Successfully Subscribed!

How to Take Great Care of Your Pelvic Floor

6+ Simple Tips to Prevent or Overcome Pelvic Floor Problems

Pregnant? Postpartum? Struggling with peeing or pooping probs? Experiencing painful sex? Download this free guide for some simple, do-able, totally-not-weird tips to take better care of your down there.

Thank you! Check your inbox.

How to Take Great Care of Your Pelvic Floor

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!

5 Myths We’ve Been Told About Pregnant Bodies

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!

4 Signs of Pelvic Floor Muscle Tension

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!

How to Prepare Your Pelvic Floor & Core for Childbirth

Enter your name and email below and we'll send it right over.

You have Successfully Subscribed!