As your abdomen grows ever larger during pregnancy, aches and pains are common. Round ligament pain is one common pain that plagues many pregnant mothers 1. Round ligament pain could feel sharp or aching, originating on either side of the abdomen, states the Marshfield Clinic. You might find some relief from this discomfort with special exercises. Check with your caregiver before performing any exercises during pregnancy. If your pain feels extreme and persistent, seek medical assistance immediately.
The ligaments that support the growing uterus can become irritated during pregnancy, causing round ligament pain, according to the American Pregnancy Association 1. Because these ligaments connect the uterus to the groin, you might find relief if you stretch your back and abdominal muscles. On your hands and knees, lower your head and rest it on the floor. At the same time, stretch your backside up in the opposite direction to stretch your muscles.
While still in the hand-and-knees position, perform pelvic rock exercises, advises Weill Cornell Medical College. Tighten your abdominal muscles while raising your lower back. Hang your head down loosely and hold this position for five seconds. Return to your starting position. Repeat this exercise several times, suggests the North Dakota Department of Health.
You can use many of the same muscles in a slightly different position in a pelvic tilt, suggests Licensed Physical Therapist Fatima Hakeem. An effective pelvic tilt position involves lying on your back on the floor with knees bent and your feet flat. Take a deep breath and tighten your abdominal muscles. While holding your breath and your abdominal muscles, push the small of your back into the floor. Hold this position for five slow counts while you exhale.
Prenatal yoga can be an effective way to stretch muscles while focusing on breathing, state physicians Michele Hakakha and Ari Brown, authors of "Expecting 411: Clear Answers and Smart Advice for Your Pregnancy." Performing prenatal yoga could help relieve discomfort, such as round ligament pain 3. Check with your physician about taking a prenatal yoga class. After you get clearance, take a class that focuses on stretching, strengthening and breathing. You'll not only help prepare your body for labor and delivery, but you can reduce many common pregnancy discomforts.
While still in the hand-and-knees position, perform pelvic rock exercises, advises Weill Cornell Medical College. You can use many of the same muscles in a slightly different position in a pelvic tilt, suggests Licensed Physical Therapist Fatima Hakeem. After you get clearance, take a class that focuses on stretching, strengthening and breathing.
- American Pregnancy Association: Round Ligament Pain
- RVC Rehab Services: Aches & Pains of Pregnancy & Postpartum
- Expecting 411: Clear Answers and Smart Advice for Your Pregnancy; Michele Hakakha and Ari Brown
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