Round Ligament Pain During Pregnancy: Causes, Relief, and Deep Core Strengthening


Experiencing round ligament pain during pregnancy can be challenging for any expecting mom. As the uterus expands, the ligament connecting it to the hip can become strained, leading to pain. Today I want to share some effective strategies and moves to alleviate this pain so you can have a more comfortable pregnancy. I’ll explain what causes round ligament pain, discuss the importance of deep core strengthening, and provide practical tips for relief!

Understanding Round Ligament Pain in Pregnancy

Round ligament pain is caused by the tension exerted on the ligament that connects the uterus to the hip. As your belly grows, this ligament experiences increased strain, causing pain and discomfort. To address this issue, it is crucial to focus on strengthening your deep core muscles.

The Power of Deep Core Strengthening

Deep core strengthening plays such an important role in minimizing round ligament pain. Strengthening these muscles provides support for your expanding belly, reducing strain on the ligament. Through targeted pregnancy-safe deep core exercises, you can build a stronger core and alleviate pain, so you can experience a more comfortable pregnancy.

Releasing and Relaxing the Belly

One essential aspect of managing round ligament pain is learning how to release and relax the belly (we have detailed videos on this in the Knocked-Up Fitness Membership). It is important to avoid clenching the gluteal muscles, as this can restrict the pelvic floor and contribute to dysfunctional deep core functioning. Also, gripping in the oblique muscles can result in a coning effect on the belly, indicating weakness in the abdominal wall. By consciously focusing on releasing and relaxing these areas, you can promote optimal function and reduce your pain.


Mindful Movement and Positioning

Mindful movement and proper positioning can make a huge difference in managing round ligament pain. Whether you’re sitting on a couch or getting up from the ground, be mindful of your body’s positioning. When lying down, transition from your side to your back, and when getting up from the ground or bed, roll from your back to your side to guide your body up. This technique minimizes excessive flexion, which can worsen diastasis recti and contribute to increased gripping and tension in the ligaments.

Here are some video examples of these movements:

Using Knocked-Up Fitness to Relieve Round Ligament Pain

Are you tired of dealing with the discomfort of round ligament pain during your pregnancy? I understand the pain firsthand! Our KnockedUp Fitness membership program is specifically designed to address strengthening your deep core in pregnancy so you can reduce round ligament pain, empowering you to enjoy a more comfortable and enjoyable pregnancy.

The Knocked-Up Fitness Membership includes:

1. Expert Guidance from Certified Prenatal Fitness Specialists:

When it comes to finding relief from round ligament pain, knowledge and expertise really matter! I created these pregnancy-safe workouts as a certified prenatal fitness specialist. I know the needs and concerns of pregnancy and can guide you to strengthen your core throughout your pregnancy and reduce round ligament pain.

2. Tailored Workouts for Round Ligament Pain Relief:

Our membership program offers a wide range of tailored workouts designed specifically for relieving round ligament pain. These workouts focus on strengthening your deep core muscles, releasing tension in the ligaments, and promoting optimal functioning throughout your pregnancy. With our step-by-step instructional videos, you can confidently perform each exercise at your own pace and experience noticeable relief.

3. Comprehensive Support for a Pain-Free Pregnancy:

We believe in a holistic approach to pregnancy wellness. In addition to our targeted workouts, our Knocked-Up Fitness membership program provides you with valuable resources and support to help you navigate your pregnancy journey with ease. From nutritional guidance to self-care tips, we are committed to supporting your overall well-being and ensuring a pain-free and enjoyable pregnancy experience.

Don’t let round ligament pain dampen your joy during this special time. Through a combination of deep core strengthening, releasing and relaxing the belly, and adopting mindful movement, you can effectively manage and alleviate this discomfort. Embrace the joy of pregnancy while nurturing your body and promoting a healthier, more active lifestyle. You can sign up for the Knocked-Up Fitness membership to access expert guidance and support throughout your pregnancy journey. Experience the benefits of a strong deep core and a more comfortable pregnancy!

round ligament pain during pregnancy

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