What is ‘lightning crotch’ in pregnancy? Tips and exercises for relief
Learn about “lightning crotch” during pregnancy, its possible causes, and symptoms. Discover treatment options, exercises, and strategies for relief.
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Back pain in late pregnancy is no surprise, and heartburn and swollen ankles are standard third-trimester fare. But intense, shooting pain deep in your vagina? What in the name of baby-making is that? The pain lasts less than a minute, and goes away as quickly as it came. That’s lightning crotch in pregnancy. The jolt of pain may shock you, so to speak. But lightning crotch pain is a normal symptom of pregnancy — and not a sign you’re about to deliver.
Read on to learn why lightning crotch pain can occur during pregnancy, and how to help ease it, especially with exercises from our Hinge Health physical therapists.
Our Hinge Health experts
Bijal Toprani, PT, DPT
Heidi Austin, PT, DPT
Fully Covered Pelvic Care
What is lightning crotch?
Lightning crotch is sharp, shooting nerve pain in your vagina or pelvic area during pregnancy. The pain comes and goes quickly (just like a flash of lightning). Lightning crotch is a type of pelvic girdle pain (PGP) or pubic symphysis dysfunction (PSD) that occurs during pregnancy. Unlike most PGP symptoms, which can be constant and often flare up with movements like walking or climbing stairs, lightning crotch is brief and passes quickly.
Lightning crotch is a normal pregnancy symptom, and in most cases, it’s not a cause for concern. It typically occurs in the third trimester (weeks 28 to 40 of pregnancy), as your baby grows bigger, presses on the nerves around your uterus, and drops lower into your pelvis before delivery.
Lightning crotch symptoms
Lightning crotch feels like an electric jolt in your vagina or pelvic area. The pain can be intense and stop you in your tracks. “It usually lasts about 15 to 30 seconds, and then dissipates quickly,” says Heidi Austin, PT, DPT, a Hinge Health pelvic floor physical therapist. Symptoms may include:
Sharp, shooting, or stabbing pain in your vagina or pelvic area
Stinging or a pins-and-needles sensation in your vagina or pelvic area
Pain that radiates down your inner thigh
Pain when you stand up fast or change positions too quickly
While lightning crotch may feel similar to other common types of pelvic pain during pregnancy, there are key differences. For example, round ligament pain can lead to discomfort in your pelvis or groin during pregnancy, radiating toward the outside of the hips, explains Dr. Austin. “Lightning crotch is more medial, or along the inner thigh,” she says. Also, round ligament pain tends to occur during the second trimester; lightning crotch generally happens in the third.
Causes of lightning crotch in pregnancy
Experts don’t know exactly why lightning crotch happens. But it might be due to your baby growing and putting more pressure on your cervix (the lower part of your uterus) and the nearby nerves. Other possible triggers of lightning crotch during pregnancy may include:
Baby kicks. Any fetal movement, like when your baby kicks, stretches, or turns, might press on and irritate the nerves near your pelvis, causing lightning crotch.
Dropping. Toward the end of your pregnancy, your baby moves into the lower part of your uterus in preparation for birth. The baby’s head may press against your cervix and push on nerves near the pubic bone.
Pelvic bone separation. During pregnancy, the hormone relaxin can soften the joint between your pubic bones in preparation for delivery. In some cases, that separation may trigger lightning crotch.
Sudden movements. Getting up too quickly from a seated position, for example, could trigger lightning crotch pain, says Dr. Austin.
Is lightning crotch a sign of labor?
No, lightning crotch pain does not mean you’re going into labor. Though lightning crotch is most common late in your pregnancy, it tends to happen before labor begins. One way to help tell the difference: labor contractions are regular and repeating. Lightning crotch is sharp and intense, and then immediately goes away.
When is lightning crotch in pregnancy a red flag?
Lightning crotch is painful, but it's common. When it comes and goes quickly, it’s typically nothing to worry about. If the pain lasts more than a minute, however, or if it is accompanied by vaginal bleeding, fever, increased or abnormal vaginal discharge, fluid leaking, severe headache, dizziness, or blurry vision, see your healthcare provider right away. This could be a sign of something more serious.
How to ease lightning crotch in pregnancy
While you can’t stop the pain of lightning crotch when it strikes, there’s a lot you can do to help reduce how often it happens, or how painful it is:
Exercise. Pelvic floor exercises can stretch and strengthen muscles that surround the pelvis to help decrease the intensity of lightning crotch pain, says Dr. Austin. “Stretching the front of the hips and strengthening the core can decrease stress on the nerves and reduce the ‘pull’ on the front of your pelvis,” she explains.
Physical therapy. A physical therapist (PT) can help you learn targeted exercises that stabilize and strengthen your abdominal, hip, and pelvic floor muscles, which can help ease discomfort. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit. (See PT-recommended exercises for lightning crotch pain below.)
Consider a pregnancy support band. These are worn low on your abdomen and can help lift your baby off your pelvis, reducing pressure on your lower uterus.
Make slower movements. When you stand up from a chair or get out of bed, for example, move slowly and deliberately. Engage your deep core muscles as you move, like you would during an abdominal bracing exercise (see exercises below). Too-fast or jerky movements may trigger lightning crotch pain.
Shift positions when you feel pain. Take a few deep breaths and try to move a little. This may cause the baby to shift as well, taking pressure off the nerve.
Exercises for lightning crotch
Want expert care? Check if you're covered for our free program →- Diaphragmatic breathing
- Seated pelvic tilts
- Kneeling hip flexor stretch with overhead reach
- Abdominal bracing
- Kneeling hip adductor stretch
The above exercises can help alleviate lightning crotch pain by reducing pressure and tension in the pelvic area.
Consult your provider about exercise before you continue your usual workout routine or start a new one during pregnancy. If you’re managing a medical condition or a higher-risk pregnancy, your provider can help you adjust your exercise plan as needed.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
PT tip: Keep it in perspective
Lightning crotch pain during pregnancy can be intense and painful. “But think of it as a sign your baby and body are doing exactly as they should: growing and stretching and preparing for birth,” says Dr. Austin. With the right exercise and other strategies, you can help reduce lightning crotch pain. Work with a pelvic floor physical therapist to find the best strategies for you, adds Dr. Austin.
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
Bancoff, A. J. (2021, July 7). What Are Signs of Cervical Dilation? - International Doula Institute. International Doula Institute - Committed to Developing Caring, Compassionate Doulas. https://internationaldoulainstitute.com/2021/07/what-are-signs-of-cervical-dilation/
Labor and birth | Office on Women’s Health. (2021). OASH | Office on Women’s Health. https://womenshealth.gov/pregnancy/childbirth-and-beyond/labor-and-birth
Neupert, B. (2021, September 14). Lightning Crotch Pain During Pregnancy. American Pregnancy Association. https://americanpregnancy.org/healthy-pregnancy/lightning-crotch-pain-during-pregnancy/
NHS. (2020, December 3). Pelvic pain in pregnancy. Nhs.uk. https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/pelvic-pain/
Pelvic girdle pain (PGP) in pregnancy. (2022, March 17). South Tees Hospitals NHS Foundation Trust. https://www.southtees.nhs.uk/resources/pelvic-girdle-pain-in-pregnancy/
Sung, J.-H., Kang, M., Lim, S.-J., Choi, S.-J., Oh, S., & Roh, C.-R. (2021). A case–control study of clinical characteristics and risk factors of symptomatic postpartum pubic symphysis diastasis. Scientific Reports, 11(1). doi:10.1038/s41598-021-82835-8