By Karli Plowright (Chiropractor + Exercise Scientist)
Nomad Chiropractic Mosman
Pregnancy Round Ligament Pain?
What is the round ligament?
There 2 round ligaments, which are attached to our uterus; and groin area of your pelvis. They are designed to support your womb as you grow during pregnancy; and they stretch as you grow.
What is round ligament pain?
Most commonly felt during the second trimester, round ligament pain can feel like a sharp jabbing spasm sensation on the side of your abdomen; or general groin pain down to the upper thigh. It can be on one side or both sides.
What can increase the pain/cause the pain?
- Your growing belly + the stretching ligaments (a normal process)
- Sneezing / Laughing / Coughing
- Rolling over
- Getting up too quickly
What can help relieve it?
Chiropractic adjustments
Osteopath/Physio check up
Home care stretching (as demonstrated by Karli in this video)
Yoga
Pilates
Swimming
Bending your knees. flexing your hips as you cough, sneeze or laugh
Avoiding sudden movements/change in position
Keeping knees together when you roll over in bed
Heat on the area
Join Chiropractor Karli Plowright of Nomad Chiropractic in Mosman as she demonstrates some simple home exercises that might help give some relief.
THE STEPS:
1) Breathe and release:
Find the area of tension - as a general guide: about half way between your hip bone and your belly button and a few centimeters down...
Using 2 fingers, make gentle pressure inward
Take a breath in, hold for 3seconds; and as you do that
Apply a gentle upward pressure (to help release the ligament)
Release the breath, release the tension
Repeat -- if you can feel the tension then follow it with your fingers and release all along the ligament
2) Cat/Cow on all 4s
On all 4s, Take a deep breath in for 4 seconds and arch your back like a cat
Breathe out over 4 seconds and drop your chest toward the floor
you should feel some tension through the ligament as you stretch it out
Repeat!
3) Cat / Cow alternative
If the cat cow is too much of a stretch you can try it from a more upright position so put your hands on to a chair or something similar so you're not horizontal
From this position you can try the cat cow movement (repeat)
Alternative again is to do circles with your hips
Figure 8s with your hips
Repeat!
Please note that these exercises are general advice only and are not specific to you and your complaint. If you're experiencing any discomfort or concern during your pregnancy please contact your local health practitioner.
Got questions? Get in touch! ENJOY!
Till next time,
Karli :)
Please note: - Karli is perfectly imperfect in her demonstration of these :)
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Nomad Chiropractic in Mosman NSW has a pregnancy and paediatric focus. Book in online with your Mosman Chiropractors Lucy Bartlett, Karli Plowright and Sandy Ghobrial at www.nomadchiropractic.com.au
Located at: Suite 1, 563 Military Road Mosman NSW 2088
(rear entry -- find the cacti and you'll see our door!)
Ph 02 9969 7503
www.nomadchiropractic.com.au
For More Pregnancy focused home exercises head to: https://www.nomadchiropractic.com.au/home-exercises-pregnancy