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For your safety, and to protect your baby, talk to your doctor when you're considering adding any form of exercise. A commonly recommended stretching exercise is done by kneeling on your hands and knees on the floor. Then lower your head to the floor, and keep your rear raised in the air. Pelvic tilts, hip hikers, and kneeling exercises may also be helpful. Certain yoga moves are recommended to help with round ligament pain. Two commonly recommended poses are the cat cow pose and the savasana pose. To do the cat cow pose, kneel on all fours with fingers spread wide and pointing forward. Inhale and round the back high, letting the head fall and curling your pelvis under. Exhale, pulling the belly towards the mat, and extending the back body wide to stretch the ligament. Repeat several rounds. The savasana position in often the final relaxation pose in yoga sequences. To do this pose, curl into a fetal position with your arm extended to support the head, or use a pillow. This move is practiced on your left side while pregnant, with a pillow in between the legs to relieve pressure from the lower back. Placing a pillow between the knees and under the belly when lying down and/or sleeping can help relieve pressure from the ligaments. The pillow between the knees helps with added comfort. Sitting or standing for long amounts of time without breaks can put extra pressure on the growing and stretching ligaments. If a job or class demands extended amounts of standing or sitting, try to take as many breaks as possible and rest. Take steps that work for you to be more comfortable while sitting. If possible, use an adjustable chair as you progress through your pregnancy, and try to avoid crossing your legs while sitting. Consider using a pillow or cushion, that conforms to your body, to provide support for your lower back, and helps you to maintain good posture. Try to avoid locking your knees and allowing your hips to lean forward. Plus, if the arch in your lower back is increasing a lot, you may be more likely to suffer from round ligament pain. Staying well hydrated during your pregnancy helps to keep your body healthy, including stretching ligaments and muscles. Adequate fluid intake also helps to avoid unwanted problems such as constipation, and bladder infections. Maternity belts, or abdominal support garments, are worn under the clothing and are not visible. Pregnancy support bands or belts help to lift the uterus, hips, and ligaments, and provide support for the back. Physical therapy during pregnancy can also help to relieve round ligament pain. Physical therapists have extensive knowledge of your musculoskeletal system and can recommend exercises and stretches that are appropriate and safe to do while pregnant.
Include stretching exercises as part of your daily routine. Learn about yoga during pregnancy. Use pillows. Avoid sitting or standing for long periods of time. Pay attention to your posture. Drink plenty of fluids. Use pelvic support aids. Work with a physical therapist.