I've caught on to a little buzz about "round ligament pain" from some mommas who do not take my yoga classes so I wanted to do a little post for you.....
True "Round Ligament Pain" is a pain that you will feel as your belly starts to pull your round ligament up and forward. Normally this ligament lies vertical so as your belly makes the Round Ligament start to do a little backbend it hurts! This pain is felt in the front of your body in the area between your groin and mid-belly. (There are lots of other pelvic pains that occur in different areas that occur from other body shifts. A short list includes: pubic symphisis dysfunction, s-i joint pain, normal pelvic widening and pressure, etc. Unless you are being guided by a professional, it's always important to check with your prenatal caregiver that exercise is safe for you.)It's a great idea to check your posture throughout the day especially when you are pregnant. How much is your baby bump affecting your posture? If you lock your knees, allow your hips to lean forward, or if your low back arch is drastically increasing you will be more likely to suffer from round ligament pain. Small posture shifts can make a big difference throughout the day. When you can, remind yourself to soften your knees and "scoop" your tailbone down as you lift up through your heart and head. These little adjustments will release internal pressure. This is good for your round ligament and better for your back too.
Wearing a belly band or pelvic support band may also be helpful. Gently engaging your core muscles is also helpful. When you do a true Kegel exercise, it will pull your tailbone down, tone your pelvic floor, and tone the low belly creating your own custom designed "belly band." Really we can't say enough good things about those Kegel exercises. You just have to remind yourself to do them! I came across this cute blog post about the belly bands and round ligament pain that I'll post down below.
If you are continuing with a regular yoga practice or exercise program, it's important to pay attention to your body mechanics as you move. There are a lot of movements that put extra pressure on the round ligament. Make sure that as you move, you work to keep your hips back in the direction of your heels rather than forward over the toes ESPECIALLY in lunges or other standing poses.
There are quite a few exercises and "stretches" that are helpful to create stability in the pelvis which will help ease all pelvic pain. I teach these exercises regularly at my Yoga for Pregnancy Class at Shine Yoga Center in Hyde Park on Wednesday nights from 5:45 - 7 pm. I also teach rotating Saturdays from 12-1. (My next class Saturday class is October 22. I will also be teaching a specialty class from 1:15 - 2:30 on Positioning for a Positive Birth Experience.) For the "Westsiders" I can teach private or semi-private sessions at Balance Yoga Center on Westbourne Avenue. My contact info can be found on my website along with links to the studios I teach at www.flourishunlimited.com I'm also including just a few of the many testimonials from students of mine.
Student Testimonials
Thanks
again for such an amazing class. I tell people all of the time that YOUR
prenatal yoga is (was) my favorite part about being pregnant. Such great
bonding with other moms as well as needed relief from the physical (and mental)
stresses of pregnancy. Thanks
again for everything, Jen
---
Not only did your prenatal class help with
aches and pains of pregnancy, it helped me with positions and relaxation
techniques that were useful during labor. It was also a great way to connect
with other pregnant women. Thanks
for all your help. ~ Chelsea
---
Kate is deeply knowledgeable and articulate about the physical and emotional changes during pregnancy and she creates a very supportive atmosphere. Her classes reveal elements of alignment and posture and provide emotional support that you don't really find elsewhere. I always leave feeling great not just because my aches and discomforts are gone but also because I've had the chance to be with other women and learn from their experiences. • Caitlin
---
I want to thank you Kate for helping me build the strength to endure
the labor process. With each week, your varied techniques and
positivity influenced the way I approached the big day. Your class also
gave me time to bond with my baby, which I had a hard time doing working
full time and dealing with so many stresses. You are a wonderful guide, and I
have recommended your classes to all my friends who are pregnant! Big
hug of appreciation, Julie
Pregnancy Blog (round ligament pain and belly bands)... http://enlargingmarge.blogspot.com/2011/04/rlp-relief.html
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