Rib Pain During Pregnancy: Causes, Relief & When to Consult a Doctor

Question
hi I'm 32 weeks pregnant and i keep having this pain on the right side of my ribs in my back so the other day my brother was trying to be nice and rub it for me and realized that it was a knot on my back like right under where my bra strap is could that be that i am having muscle spasms and the muscle is just knotting up and what can i do to help relieve it I've tried rubbing it, ice, and a heating pad i really haven't tried anything as far as Tylenol or anything because i don't want to take the wrong thing and i don't go to see my doctor for a couple days and i just want to see if there is anything that i can do with out making a big deal out of it unless i have to.  please help if you can or if i should see my doctor about it. thank you

Answer
Because of the alignment changes of pregnancy, mid back pain/rib cage pain is common. As the belly expands the ribs expand to make more room for your lungs. This can also contribute to mid back pain. Try the constructive rest position for pregnancy.

Lie down on your back, with you lower legs supported on an ottoman. You want your legs to have about a ninety degree angle at the hips and the knees.

Allow your arms to rest comfortably out to the side (T shape). You might feel slight stretch in your chest muscles, and this is OK. If your chest is very tight and the stretch is too intense, then lower the angle of your arms.

In this position, perform centered breathing. Inhale slowly and deeply, expanding your rib cage in all dimensions as much as you can. Try to over-inflate your lungs a little bit. In your mind's eye watch your lungs fill up and push your ribs outward. (Don't push your belly outward.)

Hold the deep inhale for a second or two. Exhale naturally. Just let go of the work. Don't try to extend the exhale or blow outward, you want the exhale to be completely passive. Your ribs and back muscle will drop naturally on this exhale.

Breath normally for 10 breaths or so, then repeat the deep, extended inhale.

Spend about 5 minutes or so in this position alternating natural breathing with centered breathing to relieve back pain.

Because the legs are elevated, you do not need to worry about dizziness, or pregnancy induced positional low blood pressure.