Rib Pain During Pregnancy: How Can You Ease The Discomfort?

By the time you cross your 2nd trimester of pregnancy, your uterus has expanded quite a lot to fit in the baby growing inside you. This is roughly the same time when your little one learns to actively kick! But all these changes, even though exciting, may lead to a common discomfort i.e. rib pain during pregnancy. However, a few women can start experiencing this pain relatively sooner.^{1 2}

In this blog, we will uncover the causes of rib pain during pregnancy & explore effective strategies to manage this pain & enhance overall comfort during this stage of pregnancy. 

Let’s start with the causes first.

Rib Pain During Pregnancy Causes

While the increasing size of your baby is the primary reason behind your rib pain, there are other causative factors which include:^{1 3}

• Pregnancy Hormones
  When you’re expecting, your hormonal levels begin to fluctuate. These hormones make your ligaments more relaxed which may lead to changes in the position of your ribs, causing discomfort.
• Stretching Abdomen
  As the baby grows, so does your abdomen & this causes the ribs to stretch. This may feel painful.
• Enlarging Breasts
  During pregnancy, your breasts increase both in size & weight which puts additional load & strain on your back & neck. And the resulting rib pain would be no surprise!
• Shortness Of Breath
  The bodily changes during pregnancy frequently make you breathless. This may feel extra challenging. To make things worse, the nerves connected to your diaphragm start to give you shoulder pain at times.
• Acid Reflux
  Excess pressure on your belly can trigger acid reflux or indigestion, which may contribute to rib pain.
• Baby’s Breech Position
  Rib pain might intensify when your baby’s head bumps against your ribcage which happens in a breech position.

While these changes can feel overwhelming and bothersome, fret not! Here are some effective tips for managing this discomfort.

How To Deal With Rib Pain During Pregnancy

Rib pain during pregnancy may sometimes be unavoidable. However, there is some relief in knowing that it will be gone when your baby descends or when you give birth. Yet there are few things you can do at present to alleviate the discomfort. These include: ²

• Keeping Your Posture Correct
  Slouching forward or adopting a hunched posture limits space and increases pressure on the intercostal muscles (muscles between your ribs and chest). Ensure that you aren’t sitting down for long and take walking breaks every two hours.
• Wearing Supportive Clothing
  Loose and comfortable clothing along with a well-fitted bra offers comfort in rib pain during pregnancy.
• Applying Heat Or Cold Pack
  Hot water bottles or ice packs applied to your ribs can offer relief, but avoid placing them over the baby bump.
• Stretching Exercises
  Sideway stretches and ‘modified child pose’ are useful in providing relief from rib pain during pregnancy. We will be discussing more about these in the upcoming section.
• Massages
  Regular massages can alleviate and ease strained muscles. Working on these muscles also creates room, encouraging the baby to move into a better position away from the ribs.

You’ll learn more about the different types of exercises in the next section.

Exercises To Relieve Rib Pain During Pregnancy

Stretching exercises and prenatal yoga can provide some much-needed relief from that pesky rib pain. But make sure that you discuss this with your doctor first. 

The following section talks about a few simple exercises that can help with your rib pain, along with their steps: ¹

• Deep Breathing
  Engage in deep breathing exercises throughout the day and before bedtime to gently stretch your ribs.
• Sideway Stretches 
  Elevate your arms above your head to widen your rib cage, momentarily lifting your ribs away from your abdomen. Lean away from the side experiencing discomfort. Take several deep breaths to expand your lungs and stretch the muscles between your ribs. Return to your initial position and repeat this sequence five to ten times. To perform this exercise, consider sitting sideways on a chair for added comfort. Place a cushion or small pillow behind your back on the chair, as illustrated below.
• Modified Child’s Pose
  This activity will additionally help stretch your upper and lower back muscles. Find a comfortable seated position on the floor, bed, or mat, then gradually extend your arms forward to a comfortable extent considering your pregnancy stage. Take five deep breaths in this position. Return to your seated position and repeat this sequence up to five times.

If these exercises don’t help, or the pain/discomfort gets worse, don’t delay a doctor's visit. That’s because sometimes this type of pain could be indicative of a deep-seated problem. Continue reading to understand this better.

Complications Of Rib Pain During Pregnancy

Sometimes, pain below your ribs might be a symptom of preeclampsia, which is a serious pregnancy disorder. In preeclampsia, blood pressure & protein levels in urine (proteinuria) rise. Moreover, there could also be chances of potential organ damage. So be watchful for its additional warning signs: ⁴

• Strong headache
• Blurriness in vision or sudden flashing
• Nausea and vomiting
• Rapid swelling of the face, hands, or feet.

If you observe any of these signs of preeclampsia, seek immediate medical advice. Untreated preeclampsia can further lead to severe complications.

Conclusion

Try not to worry much about rib pain during pregnancy. It's usually temporary and not something to worry about. By knowing the causes and following our tips, you'll be able to handle it well and enjoy your pregnancy journey.

Also, remember, you're not alone during tough times! Your little bundle of joy will soon be here, replacing any discomfort with sweet moments.

FAQs

Q1. Why Do I Have Rib Pain During Pregnancy?

There are various potential causes for your ribs being painful while pregnant, including carrying extra weight, changes in hormones, and alterations in posture because of the baby bump.

Q2. When To Worry About Rib Pain During Pregnancy?

Check with your doctor soon, if the pain is long-lasting and severe & you have additional symptoms such as breathlessness, nausea & vomiting. 

Q3. Is Rib Pain A Sign Of Serious Pregnancy Complication?

Not always. But sometimes the pain may hint at preeclampsia. Get alerted when your rib pain is accompanied by a headache, vision changes, or swelling.

Q4. What Are Some Home Remedies To Relieve Rib Pain During Pregnancy?

Try heat or cold packs, wear supportive & comfortable clothing, and avoid activities that worsen the pain. Try to keep an upright posture as much as possible.1 2 But don’t forget to discuss these with your doctor first.