That sudden stabbing pull low in your belly or groin when you roll over in bed has a name, and a reason.
You shift position, reach for your water glass or just try to get comfortable, and suddenly there's a sharp, catching pain down low, often on one side. It eases off, but it's enough to make you dread the next roll. This is very often round ligament pain, a common pregnancy symptom that's especially sensitive to the kind of sudden movement that happens in bed. If it's new for you, it's always worth mentioning to your midwife.
If the pain keeps flaring or is making it hard to move, a women's health physio can help. Pregnancy, Birth and Baby notes your doctor may refer you to one for stretches and exercises that suit your pregnancy. Jess at The Mama Physio (@the.mama.physio) is a pregnancy physio we trust and a great place to start.
What's Actually Happening
You have two round ligaments, one on each side of your uterus, helping to hold it in place. Pregnancy, Birth and Baby explains that pregnancy hormones make these ligaments looser, longer and thicker. As your uterus grows they stretch further, and sometimes they spasm. That spasm is the pain.
It can feel like cramping, a sharp, stabbing or aching pain, or a pulling sensation low in your tummy near your hips and groin. It's more often felt on the right, though it can be on the left or both sides. Reassuringly, Pregnancy, Birth and Baby is clear that it's "not dangerous for you or for your baby."
How Long It Tends to Last
Round ligament pain is most often felt in the second trimester, though some people notice it earlier. An episode can last anywhere from a few minutes to a few hours. At night that might mean a quick jolt that settles once you stop moving, or a lingering ache that keeps you awake and bracing for your next turn. The good news is that it usually goes away after your baby is born.
Why Rolling Over Sets It Off
Pregnancy, Birth and Baby lists sudden movements, like standing up quickly from sitting or lying down, as a common trigger. Sudden pressure in your tummy from sneezing, coughing or laughing can set it off too. Its prevention advice specifically mentions avoiding abrupt movements such as rolling over.
A fast roll in bed is exactly that kind of movement, which is why so many women notice the pain at night.
What Can Help at Night
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Roll in slow motion. Taking your time to change position is one of Pregnancy, Birth and Baby's main prevention tips. Some women find it helps to bend their knees and turn their hips and shoulders together as one.
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Rest on your side with a pillow between your knees. Pregnancy, Birth and Baby suggests this as a resting position when the pain flares.
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Give your bump somewhere to rest. Many women find their bump feels heavier and more pulled on when it's hanging unsupported. The angled wedge in the Sleepybelly Pregnancy Pillow tucks in under your belly to cradle it, which a lot of mums find more comfortable when that area is sore. Being properly settled also means less shuffling around to get comfy, and fewer chances to set the pain off.
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Try warmth. A warm compress on your lower tummy or a warm bath can ease a flare.
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Support your belly before a sneeze, cough or laugh. Pregnancy, Birth and Baby suggests leaning forward and placing your hands under your belly.
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Ask about a belly band and gentle stretches. Pregnancy, Birth and Baby mentions an elastic belly band and daily hip stretches as options. Your midwife, doctor or physio can show you how to do the stretches safely.
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Pain relief. If you're thinking about pain relief, speak to your midwife, GP or pharmacist about what's right for you.
Is It Round Ligament Pain or Pelvic Girdle Pain?
They can feel similar, and both can flare when you roll over in bed. Round ligament pain comes from the ligaments supporting your uterus and sits low in your tummy near the hips and groin. Pelvic girdle pain happens when the pelvic ligaments relax and the pelvic joints move more, so it's felt in the pelvis and lower back, sometimes into the upper thighs.
If yours sounds more like the second, pelvic health physio Jessica Adams shares her tips in our piece on easing pelvic girdle pain in pregnancy.
When to Get It Checked
Pregnancy, Birth and Baby recommends seeing your doctor if round ligament pain keeps going, to rule out other causes. It also advises seeking medical care straight away if you have tummy pain along with any of these:
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bleeding or vaginal discharge
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contractions, or pain or pressure in your lower back
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severe pain that doesn't go away
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fever or chills
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feeling lightheaded
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trouble walking
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nausea or vomiting not related to morning sickness
If you have vaginal bleeding, strong pain or feel very unwell, call triple zero (000) immediately and ask for an ambulance.
Frequently Asked Questions
Is round ligament pain dangerous?
No. Pregnancy, Birth and Baby describes it as common and not dangerous for you or your baby. Pain that comes with bleeding, fever, contractions or other warning signs still needs checking.
Why does it seem to happen when I roll over?
Sudden movements are a known trigger. Rolling over quickly is one of the most common, which is why it so often catches you at night.
Which side does round ligament pain usually affect?
It's more often felt on the right, though it can affect the left or both sides.
How long does round ligament pain last?
An episode can last a few minutes or a few hours. It's most common in the second trimester and usually goes away after the birth.
When should I see a doctor about it?
If the pain keeps going, or comes with bleeding, contractions, fever, lightheadedness, trouble walking or unusual nausea and vomiting, get it checked. Call triple zero (000) for strong pain, bleeding or feeling very unwell.
Is this the same as pelvic girdle pain?
No. Round ligament pain comes from the ligaments supporting the uterus and sits low in the tummy and groin. Pelvic girdle pain affects the pelvic joints and is felt in the pelvis and lower back. Your midwife, GP or physio can help you tell them apart.
The information in this article is general in nature and intended as comfort support only. It is not medical advice. Always consult your midwife, GP, or a qualified healthcare provider for guidance specific to your situation.
