11/20/2025
Round ligament pain is one of the most common yet most surprising discomforts during pregnancy.
As baby grows, the round ligaments, two thick bands that connect the uterus to the groin must stretch, lengthen, and stabilize the uterus. This natural expansion can create sharp, sudden “lightning bolt” pains or a dull ache in the lower belly, hip crease, or groin.
It’s often triggered by:
• Standing up quickly
• Rolling over in bed
• Sudden movements
• Even coughing or sneezing
The good news? You don’t have to suffer.
Gentle, guided stretching and prenatal massage can bring immediate relief by reducing tension, improving circulation, and helping the body adapt safely as ligaments continue to stretch.
As a Licensed Massage Therapist trained in prenatal care, I offer safe stretch sessions that support:
• Round ligament discomfort
• Low back pain
• Pelvic instability
• Hip tightness
• Postural changes
• Sacral + psoas tension
• Stress + sleep support ☀️ Try These Gentle Pregnancy-Safe Stretches
(Always move slowly, breathe deeply, and stop if you feel pain more than mild discomfort.)
1. Seated Pelvic Tilt Stretch
Sit cross-legged and gently tilt the pelvis forward/backward.
→ This relieves lower belly pulling and eases tension on the ligaments.
2. Cat–Cow (Modified)
Hands and knees, moving slowly between arching and rounding the spine.
→ Helps release deep abdominal tension and supports pelvic alignment.
3. Side-Lying Hip Opener
Lie on your side with a pillow under the belly and between the knees.
Gently allow the top knee to fall forward.
→ Creates space through the hip flexors and round ligament area.
4. Standing Hip Flexor Stretch
Take a small step into a lunge while holding onto a chair.
→ Helps lengthen tight hip flexors that tug on the ligaments.
5. Child’s Pose with Support
Knees wide, belly supported with pillows.
→ Releases abdominal strain and calms the nervous system. Photos by Mayo Clinic
