Back Pain and Round Ligament Pain During Pregnancy

By Emma Bennett · Cycle tracker and writer · Updated

Back pain during pregnancy caught me off guard mostly because of how early it started, well before I was carrying any real extra weight. Between that and the sharp, catch-your-breath twinges low on one side that turned out to be round ligament pain, it took a while to understand what was actually happening and what would help.

This page covers both, what causes each, and relief that goes further than “just rest,” since rest alone rarely fixes either one.

What Causes Back Pain During Pregnancy

Location matters too.

• Lower back pain is the most common and is usually tied to posture and ligament changes.
• Upper back pain often relates to breast changes and posture shifts pulling the shoulders forward.
• Hip pain frequently overlaps with lower back pain, both driven by the same loosening ligaments.
• Right-side back pain specifically is usually just asymmetric strain, though if it’s severe, persistent, or comes with fever or urinary symptoms, it’s worth ruling out a kidney or urinary issue with a provider rather than assuming it’s musculoskeletal.

Round Ligament Pain, What It Is and Where You Feel It

The round ligaments support the uterus on either side, and as it grows, they stretch, sometimes sharply. Round ligament pain is typically described as a sharp, brief, catching sensation low on one or both sides of the abdomen, often triggered by sudden movement, standing up quickly, rolling over in bed, coughing, sneezing, or laughing. It’s different from back pain in both feel and cause, sharper and more sudden, rather than a dull, constant ache.

When Does Round Ligament Pain Start

Most commonly, it begins around the end of the first trimester into the early second trimester, roughly weeks 12 to 16, as the uterus grows up and out of the pelvis and puts increasing stretch on the ligaments. Some people notice it earlier or later, and it often becomes more noticeable again in the third trimester as the uterus reaches its largest size.

Is Round Ligament Pain a Good Sign

Neither, really, and that’s worth saying plainly rather than turning it into false reassurance. It’s simply a normal, common part of the uterus growing, not a positive signal about how the pregnancy is progressing, but also not something to worry about on its own. Its absence doesn’t mean anything either, plenty of pregnancies involve little to no round ligament pain at all.

Relief That Actually Helps

Stretching alone rarely gives full relief for either issue. This section covers the stretches, but also the movement habits and support options that make the biggest practical difference, in the order worth trying them.

Stretches for back pain and round ligament pain

Cat-cow stretch

1. Get on your hands and knees, wrists directly under shoulders, knees under hips.
2. Inhale, and let your belly drop gently while you lift your chest and tailbone slightly, without overarching (cow).
3. Exhale, and round your spine upward, tucking your chin and tailbone toward each other (cat).
4. Move slowly between the two positions with your breath, 5 to 8 slow repetitions.
5. Stop immediately if anything feels sharp rather than gently stretchy.

Child’s pose

1. From hands and knees, widen your knees enough to make room for your belly.
2. Sit your hips back toward your heels as far as comfortable.
3. Fold forward and rest your forehead on the floor or a cushion, arms extended or relaxed alongside your body.
4. Hold for 20 to 30 seconds, breathing slowly, and repeat 2 to 3 times.

Seated butterfly stretch

1. Sit upright on the floor or a firm cushion, soles of your feet together, knees falling out to the sides.
2. Hold your feet or ankles, and gently press your knees toward the floor with your hands for a deeper stretch, or leave them be for a gentler one.
3. Hold for 20 to 30 seconds, breathing normally, 2 to 3 repetitions.

Pelvic tilts

1. Stand with your back against a wall, or get on hands and knees for a gentler version.
2. Gently tilt your pelvis forward, then tuck it under, moving through a small, controlled range.
3. Repeat slowly 8 to 10 times, focusing on control rather than range of motion.

Movement habits that prevent flare-ups, not just treat them

This is the part most lists skip, and it matters as much as any stretch:

• Move slowly through transitions. Standing up from a chair, rolling over in bed, or getting out of a car are the moments most likely to trigger a sharp round ligament twinge. Slow these movements down deliberately rather than moving quickly out of habit.
• Log-roll to get out of bed. Instead of sitting straight up, roll onto your side first, then use your arms to push yourself up sideways, letting your legs swing off the bed as you rise. This takes the strain off both your back and your round ligaments.
• Engage your core gently before you move. A light draw-in of your lower abdomen, think “ribs toward hips” rather than sucking in, right before standing up or rolling over, gives your ligaments a bit of support during the movement itself.
• Sneeze or cough with your knees slightly bent and hips flexed rather than standing fully upright, which reduces the sudden pull on the ligaments.

Support and comfort options

• A maternity support band or belt, like the AZMED Maternity Belt, can meaningfully reduce both back and round ligament strain by supporting the belly’s weight, particularly useful during the day if you’re on your feet a lot.
• Sleeping with a pillow between your knees, or a full-length pregnancy pillow like the Momcozy U-Shaped Pregnancy Pillow, keeps your hips aligned overnight and reduces both back and hip strain.
• Warm, not hot, compresses on the lower back can ease muscular tension. Avoid direct heat on the belly itself, and keep any heat source at a warm, comfortable temperature rather than hot.
• Supportive, flat or low-heeled shoes make a bigger difference to back strain than most people expect, especially as your center of gravity shifts.

When to Contact a Provider

Most back pain and round ligament pain during pregnancy is uncomfortable but not dangerous. That said, it’s worth contacting a provider if you experience:

• Pain that’s severe, constant, or doesn’t ease with rest or position changes
• Back pain accompanied by fever, burning with urination, or unusual discharge
• Abdominal pain accompanied by contractions, pressure, or bleeding
• Pain that feels distinctly different from your usual pattern, especially if it’s rhythmic or comes in waves

These can occasionally point to something needing evaluation, like a urinary tract infection or preterm labor, rather than typical musculoskeletal pain, and are worth ruling out rather than assuming.

Questions People Ask Me

Sources I Leaned On

• American College of Obstetricians and Gynecologists (ACOG)
• Mayo Clinic
• Cleveland Clinic
• NHS (United Kingdom)

Back pain isn’t the only common pregnancy discomfort worth knowing about. Leg Cramps During Pregnancy and Headaches During Pregnancy cover two others in the same depth.