Rib pain during pregnancy is one of the more common (and uncomfortable) complaints we see in our pregnant women. This discomfort often starts in the second or third trimester and can range from a dull ache to sharp, stabbing pain under the ribs, around the back, or even radiating into the chest. Unfortunately we find that rib pain is one of those things that don’t tend to go away on its own and if left for a period of time can really start to affect activities of daily living. However, rib pain doesn’t just have to be put up with during pregnancy and with the right treatment can be dealt with fairly quickly. Chiropractic care is a great option for dealing with rib pain during pregnancy. Let’s delve into why.

Why Rib Pain Happens in Pregnancy

There are a few reasons rib pain can develop during pregnancy:

Postural changes

As your baby grows, your center of gravity shifts, pulling your shoulders forward and adding strain through the rib cage and upper back. This can cause extra stress on the rib joints leading to subluxations.

Expanding uterus

The uterus pushes upward, placing pressure on the diaphragm and rib cage which again causes extra stress on the rib joints and can cause subluxations.

Hormonal effects

The hormone relaxing softens ligaments to prepare your body for birth, but it can also make the rib joints more mobile and prone to irritation.

Baby’s position

Sometimes, little feet or a head pressing directly against the ribs can add extra pressure and discomfort.

How Chiropractic Care Can Help Rib Pain in Pregnancy

Chiropractic care during pregnancy is both safe and gentle, with techniques specifically adapted to suit an expectant mum’s body. When it comes to rib pain, chiropractors focus on reducing irritation to the joints, muscles, and nerves around the spine and rib cage.

Here are some of the ways chiropractic can help:

1. Restoring Rib and Spinal Alignment

The ribs attach to the thoracic spine, and when either becomes restricted, pain and discomfort can develop. Gentle adjustments help improve movement in these joints, reducing the stiffness and pressure that often cause rib pain. Restoring this mobility also allows the rib cage to expand more freely — something especially important as your breathing demands increase during pregnancy.

2. Relieving Pressure on Nerves and Muscles

When the rib joints or thoracic spine are misaligned, the surrounding muscles work harder to stabilise the area, often leading to tightness and spasms. Chiropractic adjustments and soft tissue techniques help release this tension, reducing strain on both the muscles and the nerves that supply the rib cage and diaphragm.

4. Promoting Easier Breathing

When rib joints are restricted, the diaphragm (the main muscle responsible for breathing) can’t work as effectively. Adjustments to the thoracic spine and ribs improve the movement of these joints, helping the diaphragm expand and contract more fully. Many pregnant women notice that after care, they can breathe more deeply and comfortably.

5. Whole-Body Benefits

Chiropractic care isn’t just about one area — it’s about supporting your whole body through pregnancy. By keeping the spine, pelvis, and rib cage balanced, chiropractic can improve comfort, mobility, and overall function. Many mums also find that regular chiropractic care reduces other common pregnancy-related aches, such as low back pain, hip discomfort, and even tension headaches.

Self-Care Tips to Ease Rib Pain at Home

Alongside chiropractic care, there are simple things you can do at home to find more comfort:

• Gentle stretches – Side bends, seated stretches, or lifting your arms overhead can help release tension around the ribs.

• Heat packs – A warm (not hot) heat pack placed on the upper or mid-back can soothe tight muscles.

• Posture awareness – Try to avoid slumping on the couch or sitting for too long. Use supportive pillows behind your back when sitting.

• Change positions often – If you feel pressure in one spot, gently shift or stand to take pressure off.

• Side sleeping – Sleeping on your left side with a pillow supporting your belly and between your knees can relieve strain on the ribs and back.

• Breathing exercises – Slow, deep breaths into your rib cage can improve flexibility and reduce tension.

   

Pregnancy doesn’t have to mean putting up with rib pain.

With safe, tailored chiropractic care — and some supportive self-care strategies — you can find relief, improve mobility, and enjoy this special time with greater comfort.

Want more chiropractic tips?

1. Head on over to our blog to learn more about Chiropractic and pregnancy 
2. Email us at admin@innerbloomchiropractic.com.au with any questions
3. Call the practice on 9720 0777 to speak to a chiropractor or book an appointment