Rib pain during pregnancy

What causes rib pain in pregnancy?

•  A growing baby and uterus puts extra pressure on the ribs, giving the ribs less room to move. This can lead to stiffness and pain.
• When the baby changes position, or kicks, you may feel pain in the ribs.
• Breast size also increases during pregnancy, which puts more pressure on the back, neck and ribs.
• Heartburn, indigestion and reflux are all common symptoms of pregnancy that can be felt as rib pain.

Rib pain can be a symptom of pre-eclampsia

If you experience severe rib pain during pregnancy, this can be a symptom of pre-eclampsia. If you have any of the following symptoms, please discuss this with your GP or midwife.

• Very swollen ankles, fingers, hands or face.
• Headaches.
•  Blurred vision or changes to your vision.
• Seeing flashing lights.
• Severe pain just below your ribs.

What can I do about rib pain?

Postural awareness – Avoid slouching; sit in a chair with good lower back support.

Gentle stretches and exercise – Helps to maintain flexibility and strength of the upper back muscles.  Try things like yoga and swimming if able or try the exercises below.

Diaphragmatic breathing – Helps to maintain rib flexibility and decreases pain.

Pregnancy pillow – Helps to maintain a comfortable position when sleeping and reduce the pressure on the ribs.

Supportive bra – A well fitting bra helps to reduce strain through the upper back and shoulders as a result of increased breast size. A full coverage bra with wide straps and soft, stretchy material is often best. Avoid under wires that may dig in.

Exercises

Side stretch

Sitting on a ball or chair gently, lean to the side reaching your arm overhead.

You may feel a gentle stretch on your ribcage and back. Repeat on both sides 3-4 times, as comfortable.

Cat Stretch

Starting in an all-fours position on your hands and knees, arch your back up like a cat and hold for a few seconds. You should feel your lower abdominal muscles gently working and your back muscles stretch. Then let your belly lower and lift your chest. Repeat 8-10 times, as comfortable.

Pelvic circles

This exercise helps to increase flexibility around your hips and pelvis. Keep the movement small to start with and increase by small amounts as you feel comfortable.

Sitting on a gym or birthing ball or you can do this in standing too.

Circle the ball underneath you in 1 direction about 10 times and then change direction and repeat 10 times as comfortable.

Child's pose

Start by kneeling with a ball or stack of pillows in front of you. Move your knees wider to allow space for your bump. Reach your hands forward as you sit your bottom back towards your heels. Either hold this position or gently move in and out as comfortable.

Aim to complete stretch for the count of 6-8 breathing.

Thread the needle

Starting on your hands and knees, reach one hand up towards the ceiling, opening through the chest.

Then reach this hand in between your supporting hand and your knee as if you are ‘threading the needle’. Feel a gentle twist through the upper back.

Pause for a moment, then reach the hand up towards the ceiling again. Repeat 10 times on each side.

What to do if the pain does not improve?

If your pain continues even after trying the above strategies, or you experience severe pain following coughing or sneezing, speak to your GP or midwife.