Pregnancy can be a beautiful experience, but it can also bring about some uncomfortable symptoms, such as round ligament pain. The good news is that this type of pain is usually not a cause for concern and can be treated with conservative measures. Here are some pregnancy-safe treatments for round ligament pain:
- Gentle Stretches: Gentle stretches can help to relieve round ligament pain. Slowly changing positions can also help to gently stretch ligaments.
- Flex the Hips: Before coughing, sneezing, or laughing, flexing the hips can cut down on ligament strain.
- Avoid Prolonged Sitting, Standing, or Inactivity: It’s important to avoid being in one position for too long, whether it’s sitting, standing, or being inactive. Changing positions or taking short walks can help.
- Avoid Rapid or Repeated Movements: Rapid or repeated movements can cause round ligament pain. It’s important to move slowly and carefully.
- Rest: Rest is essential during pregnancy. Take breaks when you need them and make sure to get enough sleep.
- Take Tylenol: With your healthcare provider’s approval, Tylenol (acetaminophen) can help to relieve pain.
- Round Ligament Stretches: Special stretching exercises can also help to relieve round ligament pain. Here are three stretches to try:
- Cat-Cow: Position yourself on your hands and knees with your shoulders over your wrists and hips over your knees. Arch your back and look up to the ceiling for the cow position, and then round your back and look down at your belly for the cat position. Repeat three to five times.
- Pelvic Tilts: Lay on your back with your knees bent and feet flat on the mat. Inhale and squeeze your stomach muscles, then push the small of your back into the mat while slowly exhaling. Repeat three to five times.
- Savasana Pose: Lay on your left side in a fetal position, supporting your head with your arm or a pillow and placing a pillow between your legs. Hold for several minutes.
Other activities that may help include prenatal yoga and low-impact activities such as fast walking, swimming, or elliptical training. These activities can promote core strength, balance, and flexibility, which can reduce overall aches and pains during pregnancy. If your pain persists, working with a skilled physical therapist can improve your conditioning, posture, and functionality.
Finally, it’s important to avoid certain medications and activities during pregnancy. Pregnant women should avoid taking Advil or Motrin (ibuprofen) during the third trimester, as it could cause a critical blood vessel to close. It’s also important to avoid heating pads on the abdomen, as they can raise the baby’s temperature. Heating pads are okay to use for back pain on low heat for no longer than 20 minutes at a time.
Image Credits:
“Stretching for pregnant women” by healthiermi is licensed under CC BY-SA 2.0.