Easing Round Ligament Pain: Blog 2 of 3
Why It Hurts—And What You Can Do to Feel Better
If you’ve ever felt a sudden twinge, sharp pull, or ache in your lower belly or groin during pregnancy—especially when you roll over in bed, stand up too fast, or sneeze—you’re not alone.
That’s round ligament pain. And while it’s common, it’s also a signal from your body that it needs more space, more support, and a gentler way of moving.
Keep Reading for a Printable One-Sheet with Round Ligament Practices
When pain speaks, your body is asking for space.
You're not doing anything wrong. This is often round ligament pain, a common pregnancy discomfort that’s both frustrating and, frankly, unnerving. And as someone who’s experienced this firsthand, I know how startling it can feel. But I also know that movement, breath, and mindful awareness can offer incredible relief.
Round ligament pain is caused by the stretching and tension of the round ligaments, which support your uterus as it expands. These ligaments run from the top of the uterus to the groin, and as baby grows, the increased strain can create sharp or achy sensations—especially during sudden movements like rolling over, sneezing, or standing up quickly.
Round ligaments normally measure about 2 inches in length pre-pregnancy and can stretch to nearly 6 inches by full term. That’s triple their original length! As you can imagine, that kind of stretch in a relatively short time can trigger strain, sensitivity, or sharp pain.
But here's the good news: you can alleviate this pain and help your baby find an optimal position for birth through gentle, consistent movement that supports the natural function of your body. My prenatal yoga methods are uniquely designed to restore balance and fluidity, integrating modern anatomy with ancient yogic wisdom to help you feel safe and supported.
Why Prenatal Yoga Helps
In my prenatal yoga practice, I help you not just manage round ligament pain, but understand it—so you can move with more ease and prevent it from becoming a chronic issue. We move in ways that create space and reduce unnecessary tension—especially in the areas that contribute to round ligament pain. We don’t push or strain. We support your body exactly where it is.
Prenatal yoga isn't just a sequence of gentle poses—it’s a system of deep listening. Functional movement and breath awareness:
Invite softness and mobility into your hips and lower abdomen
Support fascia hydration and resilience
Improve uterine tone and alignment
Promote calm, balanced nervous system states that reduce pain perception
Each time you step onto your mat, you create an opportunity for relief and connection. Not just with your body, but with the growing life inside you.
🧬 What Is Round Ligament Pain?
Round Ligaments
Round ligaments are soft tissues that support your uterus. As your baby grows, these ligaments stretch—up to 10 to 12 times their pre-pregnancy length—to accommodate the expansion.
That stretching can feel like:
A sharp pain in the lower belly or groin
A pulling sensation when standing or changing positions
Discomfort when walking or doing too much too quickly
Though round ligament pain is usually normal, it’s also your body’s way of asking for slower, more intentional movement.
💧 Hydration & Nutrition Matter
Supporting your ligaments from the inside out matters.
Hydration isn’t just about drinking enough water—it’s about tending to your internal ecosystem. moisturize your insides with healthy fats and water food. Like applying aloe vera to a sunburn it works better than splashing water on your skin. Your fascia, muscles, and ligaments are like sponges: when well-hydrated, they’re pliable and responsive. When dehydrated, they’re brittle and strained.
Your body is doing so much right now. You deserve nourishment that supports every cell. Hydrated fascia and muscles respond more gracefully to stretch and load.
Try incorporating warm fluids like broths or herbal teas and water-rich foods like cucumbers and berries. Electrolytes can also help balance hydration, especially during warmer months or after a physically active day.
Hydration: Aim for at least 8–10 Cups of water per day during pregnancy, and more if you’re physically active or breastfeeding.
Watery foods: Fresh fruits, leafy greens, cucumbers, and melons hydrate and nourish tissues.
Healthy fats: Avocados, flax, chia, and plant-based oils help maintain the elasticity of connective tissue.
When tissues are well-hydrated and nourished, they’re more pliable—less prone to strain and pain.
🧘🏽♀️ Gentle Movements to Relieve Round Ligament Pain
All of these movements are gentle, adaptable, and can be done at home or in class.
These are some of the movements I teach in class to support round ligament health:
Supported Child’s Pose (decompresses the lower spine and sacrum)
Side-Lying Savasana (restorative space-making with bolsters)
Pelvic Tilts & Hip Circles - seated or in tabletop (gentle spinal mobilization)
Polar Bear Pose (uses gravity to release abdominal pressure)
Cat/Cow with Breath (releases fascial tension around the uterus)
Lateral Body Stretches (creates more room for the baby and ligaments to expand)
Supported Half Squats & Warrior I - (creates mobility in the pelvis)
Gentle Seated Twists (creates space in the side body)
Reclined Goddess Pose (restorative for the nervous system and releases the inner thighs)
These poses are not meant to “fix” you—they are invitations to reconnect, soften, and remember your own strength.
🌿 Breath and the Nervous System
Breath is one of the most accessible tools for managing pain. When we breathe with awareness, we calm the nervous system and lower cortisol levels. This alone can shift how your body interprets pain signals.
Try this simple practice:
Inhale for 4 counts, pause for 2, exhale for 6–8 counts. Repeat slowly for 5–10 rounds while resting in a supported pose.
Even just five minutes a day can shift how you feel.
🌼 When You Need More Support
Some cases of round ligament pain are persistent or intense. It’s always appropriate to speak with your provider if you’re unsure.
Manual therapies like chiropractic care, massage, or physical therapy can be helpful—but they’re not one-size-fits-all. And more importantly, they work best when paired with practices that empower you to engage with your body daily.
Working from the inside out—through breath, movement, and awareness—offers a more sustainable approach. Your nervous system doesn’t just respond to touch. It responds to safety, to being seen and supported.
💛 You Deserve Support That Centers You
You can’t always prevent less-than-ideal fetal positions or discomforts—there are many factors at play. But you can put the odds in your favor with a regular yoga practice or even 1:1 private sessions in the comfort of your own home.
In fact, many of the most widely known methods for repositioning babies rely on yoga-based movement and recommend finding a certified provider in their method. While this guidance can be helpful, it also risks taking power away from the birthing person.
Pregnancy isn’t an illness that needs managing—it’s a process of becoming. It’s your body. Your baby. Your birth.
And you deserve care that reminds you that you’re not a problem to fix—you are a powerhouse of transformation.
If you're ready to feel better and move with more ease in your pregnancy, I’d be honored to guide you.
🤓 How Position Affects Pain
A consistent yoga practice teaches you to:
Improve alignment
Move from your center
Coordinate your breath and movement
Recognize tension and soften it
You can’t control every ache or discomfort in pregnancy—but you can learn how to respond to your body with confidence instead of fear.
💡 Why My Prenatal Yoga Makes a Difference
My prenatal yoga is:
Grounded in anatomy and functional movement
Centered around nervous system regulation and pelvic balance
Focused on reducing pain and improving resilience—not performance
✨ Take Back the Power
Through regular prenatal yoga classes or one-on-one sessions in your own home, you’ll learn to:
Reduce round ligament tension
Prevent ongoing strain
Create space for baby
Move in ways that prepare your body for birth
This is your body. Your baby. Your birth.
Let’s work together to make it more easeful.
References:
Simkin P., et al. Pregnancy, Childbirth, and the Newborn: The Complete Guide. 5th Edition. 2016.
Calais-Germain B. The Female Pelvis: Anatomy & Exercises. 2003.
Curtis K. et al. (2012). The Effects of Yoga on Uterine Ligament Support and Round Ligament Pain. Journal of Perinatal Education.
Spinning Babies® – Resources on fetal positioning through movement
Gurewitsch ED et al. (2004). "Pelvic floor & breathing biomechanics during pregnancy." Journal of Maternal-Fetal Medicine.
All content © Anne Catherine Yoga. This handout is for personal use only. Please do not distribute or reproduce without permission. Yoga practices are offered as general education and are not intended to diagnose, treat, or prevent any medical condition. Always consult your provider before beginning any new movement practice.
