Understanding Round Ligament Pain in Pregnancy

As your body changes to make space for your growing baby, it’s not unusual to experience a few aches and pains along the way. One common cause of discomfort that can take many women by surprise is round ligament pain.

If you’ve felt sharp or stretching sensations around your lower bump or groin, particularly when you move suddenly, round ligament pain could well be the reason. Here’s what you need to know about why it happens and how you can ease the discomfort.

What is Round Ligament Pain?

The round ligaments are strong, flexible bands of tissue that help support your uterus as it grows throughout pregnancy. As your baby develops and your womb expands, these ligaments naturally stretch to keep everything secure.

Sometimes this stretching can trigger sharp or pulling sensations, especially during quick movements such as standing up, rolling over in bed, sneezing or laughing. Although it can be uncomfortable, round ligament pain is usually harmless and a very normal part of pregnancy.

Common Causes of Round Ligament Pain

Round ligament pain is usually linked to the natural growth and shifting of your womb, but several everyday activities can trigger or worsen the sensation:

Uterine Growth
As your baby grows, your womb expands and your ligaments are placed under increasing strain. This stretching can sometimes cause sudden twinges or aches.

Sudden Movements
Actions like getting out of bed too quickly, turning over, coughing or even laughing can cause the ligaments to tighten too rapidly, leading to sharp pain.

Physical Activity
Being more active than usual, especially walking for long periods or exercising, can place extra stress on the ligaments.

What Does Round Ligament Pain Feel Like?

Every woman experiences it slightly differently, but round ligament pain is usually described as:

A sharp or stabbing pain on one or both sides of the lower abdomen

A pulling, stretching or aching feeling deep in the pelvic or groin area

Discomfort that comes on quickly when moving and eases once you rest

It’s important to remember that while this pain can be quite uncomfortable, it typically settles on its own. If you ever feel uncertain or the pain is severe, always speak to your midwife or GP for advice.

Simple Ways to Ease Round Ligament Pain

The good news is there are plenty of simple and safe ways to manage round ligament pain at home:

Move Slowly and Gently
Give your body time to adjust when changing position. Take your time getting out of bed, standing up or turning over to reduce sudden ligament strain.

Gentle Exercise and Stretching
Prenatal yoga or basic stretching can help strengthen muscles, improve posture and ease the load on your ligaments. Always follow advice from a qualified pregnancy fitness instructor.

Wear a Maternity Support Belt
A supportive belly band can lift the weight of your bump slightly and reduce the tension placed on your ligaments, especially if you are on your feet a lot.

Apply a Warm Compress
Using a warm (but not hot) water bottle or heat pack on your lower tummy or back can help relax your muscles and ease the discomfort.

Rest When Needed
Don’t push through the pain. Take regular breaks, especially if you’ve been standing or walking for a long time. Lying on your side with a pillow supporting your bump can also bring relief.

Self-Care

A little self-care can go a long way in easing the day-to-day aches of pregnancy. Zita West’s Beautiful Belly Balm allows you to take a few quiet minutes each day to gently massage your bump which boosts circulation and relaxation.

For a full-body unwind, Restore and Renew is a beautifully calming aromatherapy bath blend, rich in lavender to help ease anxiety, fatigue, tension and those pregnancy-related aches. 

When to Speak to Your Midwife or Doctor

While round ligament pain is a normal part of pregnancy for many women, it’s always wise to seek advice if:

The pain is severe or does not improve with rest

You notice bleeding or spotting

You experience fever, chills, dizziness or feel unwell

You develop strong cramps that don’t settle

Your midwife or doctor will be able to check everything is as it should be and offer further advice if needed.

Round ligament pain is a common part of your body adjusting to pregnancy, but that doesn’t mean you have to suffer in silence. With a few practical strategies and a little self-care, you can often reduce the discomfort and carry on with confidence.

And remember, you should never feel hesitant to reach out to your healthcare team. You know your body best, and if something doesn’t feel quite right, help is always available.