Round Ligament Pain in Pregnancy: Causes, Relief, and How Chiropractic Care Can Help
Round ligament pain is a common pregnancy discomfort caused by the stretching of the ligaments that support the uterus as it grows. Many pregnant women experience sharp or pulling pain in the lower abdomen or groin when standing up, rolling in bed, or moving quickly. Gentle movement, supportive exercises, and pregnancy chiropractic care can help reduce ligament tension, improve pelvic balance, and support a more comfortable pregnancy.
At Nomad Chiropractic in Mosman, we support pregnant women across the Lower North Shore and Lower Northern Beaches of Sydney, including Mosman, Cremorne, Neutral Bay, Crows Nest, North Sydney, Willoughby, Manly, Balgowlah, and Brookvale.
All of the pregnancy chiropractors at Nomad Chiropractic in Mosman on Sydney’s Lower North Shore have additional perinatal training and are Webster Certified. We care for mums and mums-to-be from all over Sydney including the North Shore, Northern Beaches and greater Sydney.
What Is Round Ligament Pain?
Pregnancy brings incredible changes to the body. As your baby grows, the uterus expands, posture shifts, and ligaments soften to allow space for birth.
One of the most common discomforts during this time is round ligament pain.
Many pregnant women describe this pain as a sharp, pulling, or stretching sensation in the lower abdomen or groin, often triggered by sudden movement such as:
• standing up quickly
• rolling over in bed
• coughing or sneezing
• walking fast
While the sensation can feel alarming, round ligament pain is usually a normal part of pregnancy and reflects the body adapting to rapid growth.
With the right movement strategies, home care, and pregnancy-specific chiropractic support, most women can significantly reduce symptoms.
What Is the Round Ligament?
The round ligaments are two strong bands of connective tissue that help support the uterus.
They attach from the upper uterus, travel through the pelvic canal, and extend into the groin area.
Their role is to stabilise the uterus as it grows throughout pregnancy.
During pregnancy the uterus increases dramatically in size, expanding from around 70 grams to over 1 kilogram by full term.
To accommodate this growth, the round ligaments must:
• lengthen
• stretch
• adapt to increased tension
This stretching is the primary reason round ligament pain occurs.
What Does Round Ligament Pain Feel Like?
Round ligament pain is most commonly experienced in the second trimester, although it can occur earlier or later.
Typical symptoms include:
• sharp pain in the lower abdomen
• pulling sensation in the groin
• pain on one side of the belly (sometimes both)
• discomfort when changing position
• pain triggered by coughing or sneezing
• brief but intense stabbing sensations
The pain usually lasts a few seconds before settling.
Although uncomfortable, it is typically not harmful and resolves once the ligaments relax again.
Why Round Ligament Pain Happens
Several pregnancy-related changes contribute to round ligament discomfort.
Rapid Uterine Growth
As the uterus expands, the ligaments must stretch to maintain support. Sudden movements can cause them to tighten or spasm briefly.
Pregnancy Hormones
Hormones such as relaxin and progesterone increase ligament flexibility to prepare the pelvis for birth.
While this is necessary, it can also reduce stability around the pelvis and spine.
Postural Changes
As the baby grows, the centre of gravity shifts forward.
This often leads to:
• increased lower back curve
• anterior pelvic tilt
• altered abdominal muscle support
These changes place additional tension on the ligaments that support the uterus.
Pelvic Imbalance
If one side of the pelvis or sacrum moves differently from the other, tension on the round ligaments can become uneven.
This is why many women experience round ligament pain more strongly on one side of the body.
Is Round Ligament Pain Dangerous?
In most cases, round ligament pain is completely normal.
However, you should seek medical advice if pain is:
• constant
• severe
• accompanied by fever
• associated with vaginal bleeding
• accompanied by contractions
Round ligament pain is usually short, movement-related, and relieved by rest or position change.
Home Care Tips for Round Ligament Pain
Many simple strategies can reduce ligament tension and improve comfort.
Move Slowly
Sudden movements are one of the most common triggers.
Helpful strategies include:
• rolling onto your side before getting out of bed
• standing up slowly
• supporting the belly when changing positions
Use Pregnancy Support
A pregnancy support belt can help reduce ligament strain by supporting the uterus.
These can be particularly helpful during:
• walking
• exercise
• long periods of standing
Adjust Sleeping Position
Side sleeping with support can reduce strain on the pelvis and ligaments.
Helpful strategies include:
• placing a pillow between the knees
• supporting the belly with a small pillow
• using a pregnancy pillow
Use Gentle Heat
Warm compresses can help relax surrounding muscles.
Use gentle warmth rather than high heat, and avoid placing heat directly on the abdomen.
Stay Gently Active
Movement supports circulation, joint mobility, and muscle balance.
Helpful activities include:
• walking
• prenatal yoga
• mobility exercises
• swimming
Exercises That May Help Round Ligament Pain
Gentle exercises that support the pelvis, hips, and core can reduce strain on the ligaments.
Pelvic Tilts
Pelvic tilts reduce pressure on the pelvis and lower back.
How to perform pelvic tilts
Stand against a wall or on hands and knees
Gently tuck the pelvis under
Flatten the lower back slightly
Hold for five seconds
Repeat ten times
Cat-Cow Stretch
This movement helps improve spinal mobility.
How to perform the cat-cow stretch
Start on hands and knees
Inhale and gently arch the back
Exhale and round the spine
Move slowly and comfortably
Repeat 8–10 times.
Birth Ball Hip Circles
A birth ball can help release tension in the pelvis.
• Sit upright on the ball
• Slowly circle the hips
• Move in both directions
Side-Lying Leg Lifts
This exercise strengthens hip stabilising muscles.
How to perform side-lying leg lifts
Lie on your side
Bend the bottom knee
Keep the top leg straight
Slowly lift and lower the leg
Repeat 10 times each side.
How Chiropractic Care Can Help Round Ligament Pain
Pregnancy places unique demands on the spine, pelvis, and nervous system.
At Nomad Chiropractic Mosman, pregnancy care focuses on supporting the body as it adapts to these changes.
Many pregnant women from Mosman, Cremorne, Neutral Bay, Crows Nest, North Sydney, Willoughby, Manly, Balgowlah, and Brookvale visit our clinic for support with pregnancy-related discomfort.
Supporting Pelvic Balance
The pelvis is constantly adapting during pregnancy.
Gentle chiropractic adjustments may help improve movement in:
• the sacrum
• sacroiliac joints
• lumbar spine
Balanced pelvic movement may reduce uneven tension on the round ligaments.
Reducing Muscle Tension
Muscles surrounding the pelvis often tighten during pregnancy, including:
• psoas
• hip flexors
• lower abdominal muscles
Reducing tension in these areas can decrease pulling forces on the ligaments.
Supporting Nervous System Function
Chiropractic care focuses on improving communication between the brain and body.
When the nervous system functions efficiently, muscles and ligaments can respond more effectively to movement and stress.
Webster Technique
Many pregnancy chiropractors use the Webster Technique, which focuses on pelvic balance and soft tissue tension during pregnancy.
While round ligament pain is not the primary reason for Webster care, improving pelvic mechanics can often reduce ligament strain.
The Nomad Difference
At Nomad Chiropractic in Mosman, pregnancy care is a central focus of our practice.
We regularly support pregnant women from across Sydney's Lower North Shore and Lower Northern Beaches, including:
Mosman
Cremorne
Neutral Bay
Crows Nest
North Sydney
Willoughby
Manly
Balgowlah
Brookvale
Our pregnancy care approach focuses on:
• gentle pregnancy-safe adjustments
• pelvic and spinal support
• movement and posture guidance
• nervous system regulation
• strategies to improve comfort during pregnancy
FAQ
What causes round ligament pain during pregnancy?
Round ligament pain occurs as the uterus grows and the ligaments that support it stretch. Sudden movements, posture changes, and pelvic tension can trigger brief sharp pain in the lower abdomen or groin.
When does round ligament pain usually start?
Round ligament pain most commonly appears during the second trimester, when the uterus begins expanding rapidly.
Is round ligament pain harmful to the baby?
No. Round ligament pain is generally a normal pregnancy change and does not affect the baby.
Can exercise help round ligament pain?
Yes. Gentle exercises that support the pelvis, hips, and core can help reduce tension on the ligaments and improve comfort.
Can a chiropractor help with round ligament pain?
Pregnancy chiropractors focus on pelvic alignment, muscle balance, and nervous system function, which may help reduce tension on the ligaments supporting the uterus.
If round ligament pain is interfering with daily activities or sleep, professional support may help.
Many women find relief with:
• pregnancy chiropractic care
• prenatal physiotherapy
• movement guidance
• posture advice
Supporting the body early can help reduce tension as pregnancy progresses.
Want to learn more? Book a FREE 15min discovery call with one of our Sydney Pregnancy & Postpartum Chiropractors today: Book HERE
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Disclaimer:
The information in this blog is for educational purposes only and is not intended to diagnose, treat, or replace individualised medical advice. Chiropractic care is not a replacement for obstetric or medical care. All care provided at Nomad Chiropractic is tailored to individual needs following a thorough clinical assessment. Results may vary. Please consult with your healthcare provider to determine if chiropractic care is appropriate for you. -
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Round ligament pain is a common pregnancy discomfort caused by stretching of the ligaments that support the uterus. It often presents as sharp or pulling pain in the lower abdomen or groin when moving suddenly. Gentle exercises, supportive strategies, and pregnancy chiropractic care may help improve pelvic balance, reduce ligament strain, and support a more comfortable pregnancy.