Understanding Rib Pain in Pregnancy: A Women’s Health Osteopath’s Perspective

Pregnancy is a time of incredible change – physically, emotionally, and hormonally. As your body adapts to nurture new life, it’s common to experience various aches and discomforts. One such concern I frequently hear from pregnant clients is mid back pain and pain around the sides of the chest, which is often diagnosed as rib pain. While it might seem hard to describe and acutely alarming, rib pain during pregnancy is a common symptom with several underlying causes.

Why Does Rib Pain Occur in Pregnancy?

1. Growing Uterus and Diaphragm Pressure

As the baby grows, everything else in the area gets pushed out of the way to accommodate for its size – the uterus expands upward, pushing the diaphragm and lower ribs outwards. This expansion stretches and stresses the muscles, ligaments, and joints around the rib cage. The ribs, especially on the lower sides, may feel sore, tight, or even sharp.

2. Hormonal Changes and Ligament Stretch

Pregnancy hormones like relaxin and increased oestrogen cause your ligaments to loosen and become more flexible in preparation for childbirth. While necessary, this increased stretch affects the joints between your ribs and spine or sternum, potentially causing discomfort or pain due to instability.

3. Postural Adjustments

To accommodate your growing belly and changing in centre of gravity, your posture will often shift. This can include an increased curvature in the upper back (thoracic spine) and shoulders rolling forward. These changes can strain muscles around the ribs and spine, leading to pain or tightness.

4. Muscle Overuse or Imbalance

Pregnancy-related postural changes sometimes cause muscles like the intercostals (between ribs), serratus anterior, and back muscles to work harder or become overactive. This muscle tension contributes to rib pain.

How Osteopathy Can Help

Osteopathy is a gentle, hands-on approach focusing on restoring balance, mobility, and function to the body’s musculoskeletal system. Here’s how osteopathic care supports women experiencing rib pain in pregnancy:

1. Assessing Structural Alignment

An osteopath carefully examines the spine, rib joints, pelvis, and diaphragm to identify areas of tension, misalignment, or restriction contributing to your rib pain.

2. Gentle Manual Techniques

Using tailored, pregnancy-safe techniques such as soft tissue massage, joint mobilisation, and myofascial release, we can ease muscle tension and improve joint function around the ribs and thoracic spine.

3. Postural Advice and Exercises

Guidance on posture and gentle exercises can help strengthen supportive muscles, improve breathing mechanics, and reduce strain on the ribs. This empowers you to manage symptoms between treatments.

4. Breathing and Relaxation Support

Teaching effective diaphragmatic breathing techniques can relieve pressure on the ribs and improve overall comfort.

Practical Tips for Managing Rib Pain During Pregnancy

• Maintain good posture: Avoid slouching or leaning too far backward. Use supportive pillows when sitting.
• Practice gentle stretching: Stretch your upper back and sides to keep muscles flexible.
• Wear supportive bras: Proper support reduces strain on the chest and back muscles.
• Apply heat or cold: Use a warm compress for tight muscles or a cool pack for inflammation.
• Stay active: Walking and other exercise  can improve circulation and muscle tone.
• Seek professional support: Consult an osteopath experienced in pregnancy care to address pain safely and effectively.

When to See Your Healthcare Provider

While rib pain is usually benign during pregnancy, seek urgent care if you experience:

• Severe, sudden chest pain
• Difficulty breathing
• Pain radiating to your arm or jaw
• High fever or signs of infection

These could indicate more serious conditions needing immediate attention.

Final Thoughts

Rib pain in pregnancy can be uncomfortable, but understanding the causes helps you take proactive steps to manage it. As a women’s health osteopath, my goal is to support your body through this beautiful, transformative time –  helping you stay comfortable, mobile, and empowered throughout your pregnancy journey.

If you’re experiencing rib pain or other musculoskeletal discomfort during pregnancy, don’t hesitate to reach out. Gentle osteopathic care combined with lifestyle adjustments can make a world of difference!

Looking for a Pregnancy Osteopath in Essendon?

If you’re expecting and want to feel more supported, our team is here for you—whether you’re in the early weeks or the final stretch. We’re a family-friendly clinic, and we take the time to listen and personalise your care at every visit.