The pressure felt in the rib cage during late pregnancy is a common, uncomfortable experience for many mothers. This discomfort, sometimes described as rib kicks or a constant burning, can interfere with sleep, sitting, and daily activities. Finding relief from this upward pressure is a priority in the third trimester as the uterus nears its maximum size. This article offers several practical, safe, and effective methods to alleviate the strain and encourage a slight shift in fetal position.
Understanding Why the Baby Settles Up High
The primary reason for upper abdominal discomfort is the growth of the uterus, which expands upward. By the late second and third trimesters, the top of the uterus reaches and pushes against the diaphragm and the lower edge of the rib cage. This upward pressure alone can cause discomfort and restrict the movement of the diaphragm, leading to shortness of breath.
Fetal positioning further dictates where the pressure is localized, often resulting in one-sided pain. In a typical head-down presentation, the baby’s feet and legs are positioned near the mother’s ribs, and their movements can deliver direct, sharp kicks. The pregnancy hormone relaxin also contributes to the pain by loosening the ligaments and joints throughout the body, including the rib cage, which must expand to accommodate the growing contents of the abdomen.
Immediate Techniques for Shifting Fetal Position
When a baby’s limb is lodged directly into the ribs, the goal is movement that encourages the fetus to settle lower or shift its position slightly. The hands-and-knees pelvic tilt, often called the Cat-Cow stretch, is effective for this purpose. Starting on all fours, gently round the back toward the ceiling like a cat, tucking the tailbone, and then release back to a neutral spine. Repeating this rocking motion can help loosen the lower back and gently encourage the baby to move away from the ribs.
Another simple technique is the seated forward bend, which creates more vertical space in the abdomen. When sitting, lean the torso forward slightly, allowing the belly to hang freely toward the thighs, and rest the forearms on a table or knees. This posture encourages gravity to pull the baby’s weight slightly forward and down, offering relief from upward pressure.
If the pain is localized to one side, such as the right rib, a gentle side bend away from the discomfort can help create temporary space. Raise the arm on the affected side overhead and slowly lean the upper body in the opposite direction, holding the stretch for 15 to 30 seconds.
These movements should be performed slowly and gently, stopping immediately if any sharp pain occurs. Engaging in gentle movement is preferable to remaining in a static, painful position, as movement can prompt the baby to adjust its posture. Always consult a healthcare provider before beginning a new exercise regimen during pregnancy.
Postural Adjustments and Supportive Strategies
Long-term management of rib pressure involves postural changes and the use of external support devices. Avoid sitting in a slumped or slouched position, which compresses the abdomen and pushes the uterus further into the ribs. When seated, ensure the back is straight, the shoulders are relaxed, and the pelvis is tilted slightly forward to maintain a neutral spine.
Maternity support belts, or belly bands, are a helpful external strategy, particularly in the third trimester. These devices support the weight of the growing abdomen from below, reducing strain on the abdominal muscles and the pressure they exert on the rib cage. This support can prompt a subtle downward shift in the baby’s position, lessening the upward force on the ribs.
When resting, proper alignment is achieved by sleeping on the side with a wedge or pillow supporting the baby bump and a pillow placed between the knees. This position prevents the uterus from pulling downward and putting additional strain on the back and rib cage. While most rib pain is normal, unrelenting or severe pain, especially under the ribs on the right side, can sometimes indicate a more serious complication like preeclampsia or a liver issue, and should be reported to a healthcare provider immediately.