Although it hurts, pain in the lower abdominal ligaments is a common complaint in pregnant women. This condition usually starts in the second trimester of pregnancy, due to the growing size of the uterus. The lower abdominal ligaments in the uterus can stretch, becoming thin and tight like a rubber band, to support the growing uterus. Repeatedly, the ligaments will contract or spasm, causing themselves to cause mild to serious pain that comes and goes. Thankfully, there are things you can do to reduce pain in the lower abdominal ligaments and reduce discomfort during pregnancy.
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Part 1 of 3: Dealing with Lower Abdominal Ligament Pain
Step 1. Ask your obstetrician to diagnose the pain
Any pain that occurs suddenly should be checked by a gynecologist as soon as possible to determine the cause. Pain in the lower abdomen may be a sign of a more serious condition, including appendicitis or even premature labour. Don't assume that you just have lower abdominal ligament pain.
See a doctor immediately if the pain you experience is also accompanied by fever, chills, pain when urinating, bleeding, or pain that is more than "normal"
Step 2. Change your body position
If you are standing when the pain starts, sit down. If you are sitting, stand up and walk. Bending, stretching, and lying down are ways of changing body position to stop pain in the lower abdominal ligaments.
Step 3. Lie down facing the opposite side of your pain
Lower abdominal ligament pain can be felt on both sides, but most women feel the pain is most uncomfortable on the right side. Lying down helps relieve pressure and stop pain.
Step 4. Move slowly
Jumping hastily from a sitting, lying, or relaxed position, can cause sudden contraction of these ligaments, and cause sudden pain. Move slowly when changing positions so that the stretched ligament doesn't cramp, spasm, or contract, so it doesn't cause pain.
Step 5. Be prepared to experience pain if there is a sudden movement, such as coughing or sneezing
If you feel like sneezing, coughing, or even laughing, try flexing your hips and bending your knees. This movement can help reduce sudden pulling on the lower abdominal ligaments, which can trigger pain.
Step 6. Get plenty of rest
Rest is one important way to reduce pain associated with stretched lower abdominal ligaments.
Step 7. Apply heat to the painful area
Excessive heat is not healthy for your baby. However, the use of heat can relax the lower abdominal ligaments and this can relieve pain. Don't use a heating pad on your belly if you're pregnant, but there are other techniques you can use:
- A warm bath can relax you, and help reduce pain from stretching the lower abdominal ligaments as they support the growing uterus.
- A warm (not hot) compress on the side of the pelvis where the lower abdominal ligament pain is located can also help relieve pain and reduce discomfort.
- Soaking in a warm tub, or even a warm swimming pool, can also help relieve pain because water is lightening the load.
- However, do not soak in hot water and do not use the Jacuzzi, as these methods can raise your body temperature to levels that are not safe for your baby.
Step 8. Massage the areas that feel uncomfortable
Pregnancy massage can help relieve discomfort during pregnancy, such as pain in the lower abdominal ligaments. Consult your doctor or a licensed maternity massage therapist, so you can enjoy massage therapy safely. Gently massaging or massaging the area can help relieve pain and help the expectant mother relax.
Make sure that you use the services of a certified pregnancy massage therapist. The massage therapist's usual techniques are often unsafe for the baby in the womb because it uses strong pressure. In the US, the American Massage Therapy Association has a “Find A Massage Therapist” search feature that helps you find a certified pregnancy massage therapist
Step 9. Purchase over-the-counter pain relievers at drug stores
Using over-the-counter medications that are safe for pregnancy, such as acetaminophen, can help relieve pain. Make sure that you ask your doctor first about using any medications during pregnancy, including acetaminophen.
Do not take ibuprofen during pregnancy, unless recommended by your obstetrician (usually this is not possible). NSAIDs such as ibuprofen (eg, “Advil”) and naproxen (eg, “Aleve”) are usually not safe to take during the second trimester of pregnancy, and are almost never safe to take in the third trimester of pregnancy
Part 2 of 3: Preventing Lower Abdominal Ligament Pain
Step 1. Incorporate stretching exercises into your daily routine
To be safe for you and your baby, talk to your doctor when you want to add any form of physical exercise.
- A commonly recommended stretching exercise is kneeling, with your hands and knees touching the floor. Then, lower your head to the floor, and lift/raise your butt.
- Pelvic tilt exercises, hip hikers, and kneeling exercises can also help.
Step 2. Learn pregnancy-specific yoga
Certain yoga movements are recommended to help with pain in the lower abdominal ligaments. Two poses that are usually recommended are cat cow and savasana.
- To do the cat cow pose, kneel with your hands and feet, with your fingers and toes spread apart and pointing forward. Inhale and arch your back up, then lower your head and lower your hips. Exhale, lower your stomach toward the floor, and lift your buttocks up to stretch the ligaments. Repeat this movement several times.
- The savasana position is often used as the final relaxation pose in a series of yoga movements. To do this pose, lie curled up to the side like the position of the fetus in the womb, with one arm supporting your head, or you can also use a pillow. This movement is done with the body sideways to the left during pregnancy, by sandwiching a pillow between your legs to reduce pressure from the back on the back.
Step 3. Use a pillow
Clamp a pillow between your knees and under your lower abdomen while lying down and/or sleeping, to help relieve pressure from the ligament area. Squeezing a pillow between your knees also makes you feel comfortable.
Step 4. Avoid sitting or standing for too long
Sitting or standing for too long without resting can put added pressure on the ligaments that are expanding and stretching. If a job or course requires prolonged periods of standing or sitting, try to take as many breaks as possible and take breaks.
- Take steps that work for you to feel comfortable sitting. If possible, use an adjustable stool during your pregnancy, and try not to cross your legs when sitting.
- Consider using a pillow or sitting mat that fits your body, to support your pelvis and help maintain good posture.
Step 5. Pay attention to your posture
Do not cross your legs or move your hips forward. Moreover, along with the weight of your pelvis that is getting heavier, you are more likely to experience pain in the lower abdominal ligaments.
Step 6. Drink lots of water
Staying hydrated during pregnancy helps your body stay healthy, while stretching your ligaments and muscles. Adequate fluid intake also helps you avoid certain problems such as constipation and bladder infections.
Step 7. Use a pelvic support device
Pregnancy belts or pelvic support devices can be worn like underwear and not visible from the outside. This device helps support your uterus, pelvis, and ligaments, and supports your back.
Step 8. Work with a physical therapist
Physical therapy during pregnancy can also help relieve pain in the lower abdominal ligaments. Physical therapists have deeper knowledge of the musculoskeletal system and can recommend appropriate and safe exercise and stretching activities during pregnancy.
Part 3 of 3: Seeking Medical Help
Step 1. Call your doctor if there is a sudden onset of pain
If the pain in your lower abdominal ligaments is accompanied by vaginal bleeding, your doctor needs to find out as soon as possible. Call your doctor right away if you notice any of the following signs:
- pain that lasts more than a few seconds
- new symptoms such as pelvic pain, fever, chills, fainting, and nausea or vomiting after the first trimester of pregnancy.
Step 2. Talk to your doctor if your pain doesn't go away
Persistent pain or pressure, pain or discomfort when walking, painful urination, and increased pressure in the pelvis can be warning signs of a problem more serious than just lower abdominal ligament pain. Call your doctor immediately if you experience these kinds of symptoms.
Step 3. Distinguish lower abdominal ligament pain from pre-delivery pain
Pain leading up to labor should not occur before the third trimester of pregnancy. Lower abdominal ligament pain begins during the second trimester, as the uterus begins to enlarge and develop.
Lower abdominal ligament pain can feel similar to “Braxton-Hicks” contractions. However, although this form of contraction can occur in the second trimester, “Braxton-Hicks” contractions are painless
Tips
- See a doctor if you think the pain in the lower abdominal ligaments continues to grow. Your gynecologist can give a correct diagnosis of this condition, and explain if there are any more serious problems.
- Don't let yourself get too tired while exercising, as that fatigue can add pain to the lower abdominal ligaments.
- Always talk to your obstetrician before taking any medication and before starting any new physical activity, including yoga.
