If you’re pregnant and feeling a sharp, sudden pain in your lower abdomen or groin—especially when rolling in bed, standing up, or coughing—you’re not alone. This discomfort is often round ligament pain, a common (but frustrating) part of pregnancy.
The good news? While round ligament pain is common, it’s not something you just have to suffer through. Pelvic floor physical therapy can be a powerful tool to reduce pain, improve movement, and help you feel more comfortable as your body changes.
What Is Round Ligament Pain?
The round ligaments are rope-like structures that support the uterus by connecting it to the pelvis. As your uterus grows during pregnancy, these ligaments stretch and tighten to support the increasing weight.
Round ligament pain often feels like:
- Sharp, stabbing, or pulling pain in the lower belly or groin
- Discomfort on one or both sides
- Pain triggered by sudden movements like:
- Standing up quickly
- Rolling over in bed
- Sneezing or coughing
- Getting in and out of the car
While it’s most common in the second trimester, it can occur at any point during pregnancy.
Why Does Round Ligament Pain Happen?
Several factors contribute to round ligament pain:
- Rapid uterine growth stretching the ligaments
- Hormonal changes (like relaxing) increasing joint and ligament laxity
- Core and pelvic floor changes affecting stability
- Poor movement strategies that place sudden tension on the ligaments
This is where pelvic floor physical therapy becomes especially helpful.
Why Does Round Ligament Pain Happen?
Pelvic floor PT focuses on how your body moves, supports itself, and adapts during pregnancy—not just the pelvic floor muscles alone.
A pelvic floor physical therapist can help by:
1. Improving Core and Pelvic Support
Your deep core system—including your diaphragm, abdominal muscles, and pelvic floor—works together to support your growing belly. If these muscles aren’t coordinating well, extra strain can be placed on the round ligaments.
Pelvic floor PT helps retrain:
- Deep abdominal engagement
- Pelvic floor coordination
- Breathing patterns that support your core
2. Teaching Pain-Reducing Movement Strategies
Many people trigger round ligament pain during everyday activities. A pelvic PT can teach you how to:
- Roll in bed using proper support
- Stand up and sit down with less strain
- Move more efficiently during daily tasks
These small changes can lead to big reductions in pain.
3. Addressing Muscle Imbalances and Posture
As your center of gravity shifts, muscles around the hips, pelvis, and low back can become tight or overworked. Pelvic PT may include:
- Gentle manual therapy
- Stretching tight hip and abdominal muscles
- Strengthening underactive stabilizers
4. Supporting the Pelvis with External Tools
Your therapist may recommend:
- Maternity support belts
- Taping techniques
- Positioning strategies for sleep and activity
These supports can offload tension from the round ligaments and provide immediate relief.
What Can I Do at Home to Help Reduce Round Ligament Pain?
Along with pelvic floor PT, these tips can help:
- Move slowly and intentionally when changing positions
- Exhale during effort (like standing up or lifting)
- Sleep with a pillow between your knees
- Avoid sudden twisting movements
- Stay consistent with gentle, pregnancy-safe exercise
Round ligament pain may be common, but it doesn’t have to control your pregnancy experience. Pelvic floor physical therapy offers education, hands-on care, and practical strategies to help you move with less pain and more confidence.
If you’re pregnant and struggling with round ligament pain, a pelvic floor physical therapist can help you feel supported, literally and figuratively, through every stage of pregnancy.
