Rib pain is another common but more obscure discomfort a lot of pregnant women experience, especially as your baby is growing and the body is adapting to different physical demands. This rib pain ranges from mild ache to sharp feelings towards making daily activities difficult to get through. Those who suffer from rib pain during pregnancy are not alone, and there are some treatments and ways to ease it. In this blog we explain why rib pain in pregnancy happens, what you can do to ease the discomfort and some tips on how to make it bearable as your bump expands.
1. Understanding Rib Pain in Pregnancy
This rib pain during pregnancy usually occurs in the second and third trimesters, when the baby and uterus are expanding at a rapid pace. The expanding baby makes the rib cage expand as well which puts pressure on nearby muscles and tissues. The adjustment to this architecture of a new location can result in discomfort, sensitivity, and possibly at risk for pain, and even discomfort in the rib area.
Other reasons besides growth of the baby also include hormonal changes that may strain the rib to cause some degree of pain. Relaxing — this hormone that helps you relax those ligaments and make space for the baby, and sometimes the ribs feel the effects of that moving around and stretching. Relief from rib pain starts with understanding what causes it in the first place.
2. Practice Good Posture to Alleviate Pressure
Keeping your back straight is important in preventing rib pain as belly expands. Slouching or leaning forward places added stress on your ribcage making the pain worse. Sit and stand tall with your shoulders relaxed, arch your back a little to reduce discomfort.
Comfortable seating is a game changer. Choose chairs which offer good lumbar support, and use a cushion or pillow at your lower back to help maintain healthy posture across the day Sitting up straight decreases pressure on your ribs and in fact helps with all sorts of aches during pregnancy!
Learn more about proper posture during pregnancy here.
3. Stretching Exercises to Reduce Tension
Stretching can relieve stress in the ribcage and provides gentle relief for rib pain. Do some gentle stretches aimed at the upper back, shoulders and chest. One great stretch is the seated side stretch:
- Get comfortable on the floor or a chair with your legs crossed.
- Lift your left arm overhead to reach it toward the right.
- Count to a couple of seconds and then repeat with the opposite leg.
This is a great gentle stretch to help free up a bit of tension in the rib cage and increase mobility. Be sure to go slow and do not do any stretch that is painful. Doing these stretches on a somewhat regular basis should increase your range of motion and alleviate rib discomfort.
4. Wear Loose, Comfortable Clothing
When clothing squeezes around your ribcage or waist, it will make the situation worse because you are limiting movement and this is going to put unnecessary pressure on the ribs. It might best be agreeable maternity clothes falling unfastened from the chest and stomach region. Clothing such as maternity tops, dresses or bras that are designed to offer wider space and additional support can also be helpful in easing off some of the rib pain discomfort.
If you are battling rib pain, a suitable pregnancy bra is also actually very helpful. You want to find bras without the wire and that have a wide band which supports you but is not suffocating. Wear the proper clothes to be comfortable all day.
5. Apply Warm or Cold Compresses
There is a very easy and straightforward remedy to help you relief rib pain during pregnancy use of warm or cold compress. If the pain is due to muscle tension, applying a warm compress will help ease tight muscles and if it has been caused by inflammation or warrants need for numb sharp pains – use ice pack. You can either go for a warm towel or heating pad on your rib area 10-15 minutes. Or an ice pack in cloth few mins at once.
To prevent more strain, be careful with heating pads- keep them on a low setting and do not overuse. But be sure to keep an eye on the temperature and make certain it is cool enough not only for you, but also that it won´t affect your pregnancy. The application of heat and cold can also provide the right balanced relief from sore ribs.
Here’s more advice on using heat and cold therapy safely during pregnancy.
6. Practice Deep Breathing Exercises
Deep breathing exercises can be particularly helpful for easing rib pain by promoting relaxation and relieving tension in the upper body. As your baby grows, it can become more difficult to take deep breaths, and this shallow breathing may contribute to tightness and pain around your ribs.
To practice deep breathing:
- Sit in a comfortable position with your back straight.
- Place your hands on your belly.
- Breathe in slowly through your nose, allowing your belly to expand.
- Exhale slowly through your mouth, releasing any tension.
This technique helps expand the ribcage and can relieve the tightness associated with rib pain. Try to incorporate deep breathing exercises throughout your day, especially when you feel discomfort coming on.
7. Use Pregnancy Pillows for Better Sleep Support
It is not easy to get good nights sleep with rib pain, but pregnancy cushions often help tremendously. Try using a U-shaped or C-shaped pregnancy pillow which supports the belly, back and legs reducing pressure on your ribcage. If you roll onto your side, do so on the left with a pillow between the top knee to keep in a neutral position and one under your back for more support.
Place your pillows where you think they would best serve as supportive props for the base of a yoga headstand position. Certainly, some moms swear by propping themselves up (lots and lots of pillows changing them is especially easy when your ribs ache!) in a semi reclined position as rib pain approaches that latter stage. This extra support can make a very noticeable impact when it comes to reducing nighttime rib pain.
Bonus Tip: When to Talk to Your Doctor
As rib pain can often be attributed to the normal changes during pregnancy, when it is severe or prolonged in nature it could potentially indicate something worse such as a dry fracture of the ribs (which would need imaging and possible steroid injections for resolution), or from conditions unrelated to your maternities such as preeclampsia if you are also suffering with high blood pressure, swelling and/ore headaches. If you are having intense, long-term or worrisome rib pain—do see a healthcare provider to get some guidance and on the off chance that anything threatening is going down.
Conclusion
While rib pain during pregnancy can be annoying, there are quite a few tactics to try and find relief to stay as comfortable for your body is changing. Follow these simple tips to relieve and manage the nasty rib pain, including practicing good posture; deep breathing; warm compresses & pregnancy pillows. Keep in mind that Pregnancy is a life-changing time and your physique helps to create area on your child, so relaxation as regularly as you may. Take these changes in stride with a little patience and love yourself by getting help if you need further guidance.