Prenatal Yoga For Round Ligament Pain

Round ligament pain is a common discomfort experienced by pregnant women, typically in the second or third trimester. This discomfort can happen suddenly to any pregnant woman. Pain can be felt in the ribs, back, and pelvis while sitting or sleeping and even after changing the side during sleep. Although round ligament pain is common as your body is changing to welcome the growing baby.

Actually, due to the pressure on the ligaments when the baby grows in the womb, it is often felt as a sharp pain in the lower abdomen and waist, this is a condition called round ligament pain.

The round ligaments are two bands of tissue that support the uterus and stretch as the baby grows, causing pain or discomfort in the lower abdomen or groin area.

Yoga can be a helpful practice for managing round ligament pain during pregnancy. It stretches the hips, groin, and lower back and builds strength in the core and pelvic muscles that can help relieve tension in the round ligaments and support the weight of the growing baby. Poses that engage the core, such as cat-cow pose, and pelvic floor exercises like Kegels, can be beneficial to gently stretch ligaments.

Yoga For Round Ligament Pain

Here are some specific yoga poses that can help alleviate round ligament pain during pregnancy:

Cat cow stretch

Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, arch your back and lift your head and tailbone towards the ceiling (cow pose). As you exhale, round your spine and tuck your chin towards your chest (cat pose). Repeat for several breaths.

Butterfly Stretch

Sit on the mat with your legs straight in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Grab hold of your ankles or feet with your hands. Keeping your spine long, gently flap your knees up and down like the wings of a butterfly. If you feel comfortable, lean forward slightly to deepen the stretch. Hold for 5-10 deep breaths.

Leg Extensions

Leg extensions are exercises that involve lifting one leg at a time while in a seated or lying position. While this exercise can be effective for strengthening the quadriceps and improving balance as well as helping settle your ligaments, do some alternate leg extensions after Cat-Cow.

From all fours, extend your right leg back, curl your toes under and press your heel back, and then gently lift your leg up. Stay here, or lift your leg up gently. Hold for 5 to 7 breaths, then switch sides and perform the same stretch with repetition.

Squats

Squats are a great way to strengthen the legs and glutes and can be modified as needed to accommodate your changing body.

Pigeon Pose

Begin on your hands and knees, bring your right knee forward, and place it behind your right wrist. Stretch your left leg back behind you. Square your hips to the front of the mat and fold forward over your right leg. Stay here for 5-10 deep breaths and then switch sides.

Downward Facing Dog Stretch

To do Downward Facing Dog, Begin on your hands and knees and then lift your hips up and back towards the ceiling. Keep your knees bent and your heels lifted off the mat. Hold for several breaths.

Side Lying Savasana

Lie in the fetal position on your left side. Rest your head on your arm or pillow. Place a pillow between your legs to relieve pressure on your lower back. Stay in this position for several minutes.

Conclusion

Round Ligament Pain is a common condition that occurs during pregnancy due to the stretching and expansion of the ligaments that support the uterus. Yoga can be a helpful way to manage Round Ligament Pain during pregnancy, but it’s important to approach yoga practice with caution and avoid any poses or movements that could exacerbate the pain.