Rib pain during pregnancy: causes, relief, and tips
Experiencing rib pain during pregnancy? Learn what causes rib pain in pregnancy, how to find relief with exercises and tips from physical therapists, and when to contact your doctor.
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You’re expecting body changes during pregnancy: a growing belly, larger breasts, thicker hair, and stretch marks. But alongside these expected changes, you might be surprised by aches and pains in unexpected places, like your ribs.
“Many people experience rib pain at some point during pregnancy, especially if they are petite or have a short torso,” says Karina Marquez, PT, DPT, a physical therapist with Hinge Health. Rib pain during pregnancy can start at any time, but it’s more common during the second and third trimester, she explains.
Rib pain is normal during pregnancy, and it usually goes away once your baby is born, says Dr. Marquez. But that doesn’t mean you just need to live with it. There are plenty of simple things you can do to find relief right now.
Here’s a closer look at rib pain during pregnancy: what causes it, and how to treat and prevent it, including exercises for relief from Hinge Health physical therapists.
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Is rib pain in pregnancy normal?
Rib pain during pregnancy is normal, especially during the third trimester. “It tends to happen as the baby gets bigger later in the pregnancy,” explains Dr. Marquez. Toward the end of your pregnancy, your baby will usually move into a head-down, feet-up position to prepare for birth. This causes your rib cage to tilt upward and outward, which can put pressure on the area and may cause pain.
Causes of rib pain in pregnancy
Rib pain during pregnancy can be caused by your growing uterus, postural changes, hormonal shifts, increased blood volume, and even baby kicks — all of which can put extra pressure or strain on your ribcage, explains Dr. Marquez. Here’s a closer look at each of these factors:
Your growing uterus. As your baby and uterus grow, space can get tight around your rib area. “This expansion can push up on your diaphragm and ribcage, which may leave your ribs feeling uncomfortable or tender at times,” explains Dr. Marquez.
Postural changes. Pregnancy often changes your posture to help your body balance a shifting center of gravity. You might notice your low back arches and your chest lifts more than usual (the “swayback” position). “This can affect how you stand and walk,” says Dr. Marquez. “It can also put extra load on your ribs and cause soreness.”
Hormonal changes. Pregnancy hormones like relaxin help your ligaments and muscles stretch to make room for your growing baby and prepare for birth. This flexibility can also allow your ribs to expand a bit, sometimes leading to a feeling of pressure or discomfort.
Increased blood volume. Your blood volume may increase by as much as 50% during pregnancy, which can add to the feeling of fullness or pressure in your chest and ribs. “It can also make it feel harder to breathe, which might lead to using more accessory muscles,” says Dr. Marquez. “This can contribute to rib pain.”
Baby kicks. In the final months, your baby often nestles feet-up under your ribs. Little kicks and stretches can sometimes land right against your ribcage, making things feel even more tender.
How to relieve rib pain in pregnancy
Common treatments for rib pain during pregnancy include physical therapy and targeted exercises, staying active, using warm compresses, wearing a belly support band, and trying breathing exercises, says Dr. Marquez. Here’s more on each of these approaches:
Try targeted exercises and physical therapy. Targeted stretches and exercises can help strengthen and stretch muscles in the rib area and ease sore ribs (see below). You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Stay active. Targeted exercises are designed to help with recovery, but any type of movement — like swimming, water aerobics, or walking — can improve strength and stability and ease discomfort during pregnancy. “It’s important to continue to exercise during pregnancy to help keep postural muscles strong,” says Dr. Marquez. Swimming, water aerobics, and walking are all good choices.
Use warm compresses. Gentle heat, like a warm moist towel or a warm compress, can improve blood flow to your ribs and relax muscles and tissues. “After you apply it, do a few stretches to really open up tight muscles in the area,” advises Dr. Marquez. Always avoid placing ice or heat directly on your belly, and check with your OBGYN before using heat therapy to make sure it’s safe for you.
Wear a belly support band. Using a pregnancy band can provide extra support for your abdomen. “It can help to take some of the weight off your belly so you don’t have to lean back as much,” says Dr. Marquez. “This can reduce tension in your rib cage and make you feel more comfortable."
Physical therapy for rib pain in pregnancy
Physical therapy can play a key role in relieving rib pain during pregnancy and helping you stay active and comfortable as your body changes. Working with a physical therapist can help you focus on safe movement, posture, and targeted exercises to stretch and strengthen the muscles around your ribs, upper back, and core. These fundamentals are important throughout pregnancy — they can help manage discomfort, reduce pressure on your ribcage, and support your body as it adapts to a growing baby.
A physical therapist (PT) can assess your movement patterns and specific symptoms to create a personalized plan just for you. This might include gentle stretches, breathing techniques to improve rib mobility, and strengthening exercises for the back and core to help address posture changes (like swayback) that add stress to the ribs. PTs can also offer practical tips for adjusting daily activities and recommend strategies to ease symptoms — whether you're sitting at a desk, sleeping, or caring for older children.
“Breathing exercises can help with rib mobility, which can ease discomfort and improve your ability to take deep, relaxing breaths,” says Dr. Marquez. “And exercises to strengthen the muscles in your mid- and upper back can help counteract the swayback posture that can put extra strain on your ribs,” she adds. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit, making it easy to fit expert guidance into your busy routine.
Stretches to ease rib pain in pregnancy
Want expert care? Check if you're covered for our free program →- Cat cow
- Diaphragmatic breathing
- Standing child’s pose
- Thread the needle
These exercises are recommended by Hinge Health physical therapists to help relieve rib pain during pregnancy. They help to stretch and strengthen a range of key muscles which may feel overworked as your body adjusts to pregnancy-related changes. Practicing cat cow helps gently mobilize your spine and upper back, offering relief as your body adjusts to increased pressure from your growing baby. Diaphragmatic breathing supports full lung expansion and rib cage mobility, easing discomfort and promoting relaxation. Standing child’s pose provides a gentle stretch for the back and rib area, helping reduce tension and support daily comfort. Thread the needle increases flexibility and relieves stiffness in the upper body, which is especially helpful if you spend time in one position or feel tightness around your ribs.
Doing these exercises regularly can help you manage rib pain throughout pregnancy. “Dedicating just a few minutes to these exercises each day can enhance comfort, support better breathing, and lessen the intensity of rib pain as your pregnancy progresses,” says Dr. Marquez.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
How to sleep with rib pain in pregnancy
The best sleep position is the one that feels most comfortable for you, but most people find side sleeping works best. Placing a pillow under your belly can help support its weight and prevent it from pulling to one side, which may aggravate rib pain, advises Dr. Marquez.
Preventing rib pain in pregnancy
Staying active during pregnancy can help keep your body feeling more comfortable, including in your rib area. “Movement really is medicine during pregnancy,” says Dr. Marquez. Gentle movement encourages your ribs and upper body to move in different ways, which can help ease tension and support comfort, she explains. Here are some ways to add more movement to your routine:
Take movement breaks. When you move your body throughout the day, it helps your ribs and back feel less stiff and more comfortable. “Changing positions or doing a few gentle stretches every 30-60 minutes can help keep your body feeling its best,” explains Dr. Marquez.
Stay aware of your posture. Try shifting your position now and then, and finding ways to sit or stand that feel good for you. Bringing your ribs in line with your hips from time to time can help you stay comfortable, especially as your body changes during pregnancy.
Try pregnancy yoga or Pilates. These gentle, guided movement practices can help you build strength and stay flexible, while also helping your body feel more at ease.
Wear a supportive bra and pregnancy belly band. Supportive garments can offer extra comfort as your breasts and belly grow, helping to reduce pull and pressure on your upper body.
When to see a doctor
Rib pain during pregnancy usually isn’t serious. But sometimes rib pain, particularly in the upper right section of your abdomen, can indicate a serious pregnancy condition called preeclampsia. See a healthcare provider right away if your rib pain is severe, getting worse, causing difficulty with daily activities, or if it is accompanied by:
Severe headache
Blurred or double vision
Shortness of breath
Is early pregnancy rib pain normal?
Early pregnancy rib pain is less common than rib pain in the third trimester, but it can happen — especially if you’ve strained your rib muscles, says Dr. Marquez. Let your doctor know if it is very sharp or doesn’t go away, as this could be a sign of gallstones. Pregnant women are at higher risk for gallstones due to rising estrogen levels.
PT tip: Use lumbar support
“Roll up a towel or place a pillow in the small of your back to keep you upright when you sit,” advises Dr. Marquez. “It will keep you from slouching forward, which can sometimes worsen rib pain.”
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
American College of Obstetricians and Gynecologists. (2023, November). Changes During Pregnancy. Www.acog.org. https://www.acog.org/womens-health/infographics/changes-during-pregnancy
American College of Obstetricians and Gynecologists. (2019). Exercise During Pregnancy. Www.acog.org. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
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Norwitz, E. (2025). Preeclampsia (Beyond the Basics). Uptodate.com. https://www.uptodate.com/contents/preeclampsia-beyond-the-basics#H696443319
Soma-Pillay, P., Nelson-Piercy, C., Tolppanen, H., & Mebazaa, A. (2016). Physiological changes in pregnancy. Cardiovascular journal of Africa, 27(2), 89–94. doi:10.5830/CVJA-2016-021