Rib Pain During Pregnancy

Rib pain is so common during pregnancy, especially during the third trimester. It can occur on either side of the rib cage and in various areas. It can be a constant discomfort or ache, or intermittent sharp pain when breathing, moving, carrying, bending forward, sneezing, coughing, laughing or exercising.

So in short, it can be painful and annoying!

What causes this pain?

As your baby grows, the uterus expands right up beneath your rib cage. Your ribs have to flare to accommodate this, which can be painful. 

The abdominals attach to the lower rib cage at the front and so you can get pain from these muscles stretching and pulling on the bones. 

As your centre of gravity shifts with your growing belly and breasts, your posture alters and can lead to rigidity of the thoracic spine (upper back).

Hormonal changes affect your muscles, ligaments and cartilage which can result in pain in-between the ribs.

What can you do about it?

1. Avoid anything tight around the area.

As you get bigger your wardrobe may not be keeping up. If you are trying to squeeze into your pre-pregnancy clothes it may be time to invest in some maternity wear that's comfortable and actually lets you breathe. Also, getting a well fitted maternity bra that is supportive but comfortable (and doesn’t have any underwire) is a must. If you get a nursing bra then you can continue to use it once bub is born.

2. Think about your posture. Make sure you are sitting well and get up and move more frequently.

Stop slouching. If you try to sit tall, you'll lift your ribcage and create more room for your growing baby. Also, don't sit for too long if you can help it. If you must sit, get up regularly and go for a walk or do some gentle mobility exercises.

3. Try some gentle exercises

Mobility exercises you can try: mermaid stretch and bow and arrow stretch.

Breathing exercises you can try: bringing the arms above the head as you inhale and lower arms as you exhale.

4. Use a pillow under your bump when sleeping so your belly doesn’t pull on the ribs.

There are plenty of pregnancy pillows on the market, but you can also get by with using a couple of regular pillows. You may also want to rest your breasts on a pillow to improve comfort. You can play around with positions that feel best and help reduce your discomfort.

5. Lean Back

If you're always sitting up straight or leaning forward, this reduces the space baby has and increases the pressure of your uterus pushing into your ribs. Instead, grab a couple of pillows, pop them behind you and lean back.

6. Use heat

You can use a heat pack or warm water (think lovely long shower) on the sore spot for up to 20mins at a time.