Round Ligament Pain in Pregnancy: What It Is and How to Find Gentle Relief at Home
If you’ve felt a sudden tug, ache, or sharp twinge low in the belly or groin during pregnancy, you’re not alone. Round ligament pain is a very common (and very uncomfortable) experience, especially as the body grows and changes. The good news? While it can be startling, it’s usually normal—and there are plenty of natural, at-home ways to help ease it.
What Is Round Ligament Pain?
The round ligaments are rope-like bands of tissue that support the uterus, stretching from the uterus down toward the groin. As pregnancy progresses and the uterus grows heavier, these ligaments stretch and thin to accommodate that growth. While it is absolutely a natural part of the process of pregnancy, it can be incredibly uncomfortable. Also called “growing pains”, “ligament spasms”, or perhaps the most commonly known “Lightning Crotch”, round ligament pain can feel like:
Sharp or stabbing pain on one or both sides of the lower abdomen
A pulling or aching sensation in the groin or hips
Pain that comes on suddenly with movement—like standing up, rolling over in bed, coughing, or laughing
Round ligament pain most commonly shows up in the second trimester, but it can happen earlier or later, too. If you’re experiencing round ligament pain in early pregnancy or late in your pregnancy, that is completely normal.
Why It Happens
A few things tend to trigger round ligament pain, including:
Rapid growth of the uterus - remember when we said that your uterus growing caused the ligaments to thin and stretch? If your uterus is growing rapidly, you’re more prone to feeling round ligament pain.
Sudden movements that cause the ligaments to tighten quickly - the body is a miraculous thing that knows how and when to protect the uterus. Round ligaments are there to keep the uterus safe. They act as a sort of suspension system, ensuring the uterus stays anchored and tilting forward no matter how big that baby (or babies!) in there get!
Changes in posture and center of gravity - again, those ligaments are working hard to make sure the uterus is staying in place no matter what position you’re in throughout your day. It’s a tough job!
Muscle fatigue from carrying extra weight - just like when you carry heavy groceries a few blocks and your arms get sore, these round ligaments are going to get sore and fatigued throughout pregnancy due to the weight they’re carrying. Imagine carrying a bag of groceries for 9 months?!
Round ligaments are part of the larger pelvic floor support system, all working together to create stability and safety for your uterus and other internal organs. If there is one thing you can do to best prepare yourself for pregnancy and the toll it takes on your body, you can strengthen that pelvic floor system as much as possible prior to getting pregnant and as you continue through your pregnancy.
Natural Ways to Relieve Round Ligament Pain at Home
While you can’t stop ligaments from stretching (and you wouldn’t want to! Remember: the stretching is part of the design of your body), you can support them and reduce discomfort with gentle, natural remedies.
Move Slowly and Mindfully
Quick movements can cause the ligaments to spasm. When standing up, rolling over, or changing positions, slow it down and use your arms for support. A little extra intention and mindful movement goes a long way.
Gentle Stretching and Prenatal Yoga
Soft, pregnancy-safe stretches can help relieve tension in the hips, pelvis, and lower belly. Prenatal yoga, cat-cow stretches, and gentle hip circles are often especially soothing. If something causes pain, skip it. Listening to your body is a huge part of the entire pregnancy journey, and this is no exception!
Use Support
A maternity or belly support band can help lift the uterus slightly and reduce strain on the ligaments, especially during long days on your feet or walks outside. There are a number of belly bands to choose from online, some built right into maternity pants! Do your research and try out a few to find the ones that work best for you.
Apply Warmth
A warm (not hot) compress or heating pad on a low setting can relax tight muscles and ligaments. Keep it brief and localized, and always listen to what feels comfortable. Add in a little lavender, chamomile, eucalyptus, rosemary, and/or lemongrass essential oils for an extra anti-inflammatory boost and a moment of relaxation.
Rest When You Need It
Fatigue can make round ligament pain more noticeable. Taking breaks, lying on your side with a pillow between your knees, or practicing a short rest during the day can help your body reset. Again, listening to your body is imperative throughout pregnancy. Your body will let you know when it needs rest, and you need to listen!
Engage the Core Gently
Simple breathing exercises that connect to the deep abdominal muscles can provide internal support. Think slow inhales, long exhales, and gentle engagement rather than bracing or tightening. If you’re having a hard time connecting with your breathing, try some guided meditation or breathing exercises. Doulas, midwives, yoga and breathwork professionals will all have great resources for this!
Stay Hydrated
Dehydration can contribute to muscle cramping and discomfort (even when you’re not pregnant!) Sipping water throughout the day is a small but powerful form of care that has endless benefits. Not only will it help with sore muscles, but it will also help to fight fatigue, headaches, stomach upset, and more! Our bodies are over 80% water, it’s no wonder we need so much throughout the day! ESPECIALLY during pregnancy!
Side-Lying Release
This is a technique that we use at Beautiful Births and Beyond to help our expectant parents release tension in the round ligaments and help relieve pain. You can learn more about the side-lying release in this helpful video!
When to Check In With a Provider
Round ligament pain is typically brief and improves with rest or position changes. If pain is persistent, severe, accompanied by bleeding, fever, or contractions, or if something just doesn’t feel right, it’s always okay to reach out to a healthcare provider for reassurance and guidance. Do not try to “push through” the pain - even if it’s normal round ligament pain, there’s no need to suffer for the sake of “getting through it.” You’re already doing one of the hardest and toughest acts of mankind - growing a human!
A Gentle Reminder
Your body is doing something extraordinary. Stretching, shifting, and adapting can feel uncomfortable at times, but it’s also a sign of incredible work happening behind the scenes. Supporting yourself with patience, softness, and simple comfort measures can make a big difference.
If round ligament pain shows up, know this: you didn’t do anything wrong, and you’re not alone. Sometimes the most powerful remedy is slowing down, placing a hand on your belly, and offering yourself a little extra care and intention.
