Rib pain during pregnancy is a common discomfort that can keep you awake at night. It mainly occurs during your second and third trimesters as your body adjusts to your growing baby.
This article explains the leading causes and provides guidance on how to sleep with rib pain during pregnancy.
The causes of rib pain during pregnancy
Growing uterus and baby
As your baby grows, so does your uterus, and as it enlarges, it pushes upward against your diaphragm and rib cage. This growth creates pressure, which is the leading cause of discomfort.
Your growing baby’s movements and kicks, especially if they are positioned feet up, create pressure against the ribs, which in turn causes the pain you are experiencing.
Hormonal changes
Relaxin is a hormone produced during pregnancy that softens ligaments and joints throughout the body, including the rib cage, to prepare for childbirth.
Relaxin’s softening effect allows the ribs to expand to make room for your baby, but the increased movement and expansion can cause inflammation and pain, which makes it hard to sleep with rib pain during pregnancy.
Changes in posture
As your baby grows, the added weight causes your center of gravity to shift, leading to changes in posture, such as slouching or leaning back, in an attempt to compensate.
This change in posture places additional stress on the muscles and ligaments that support your back and rib cage.
Breast enlargement
As your breasts grow, the added weight creates downward pressure on your rib cage and upper back, creating pain and discomfort.
Heartburn and acid reflux
Hormones produced during pregnancy relax the muscles of the esophagus, and as the baby pushes on the stomach, heartburn and indigestion can occur. This pain can feel like chest or rib pain.
Costochondritis
This condition results in inflammation of the cartilage that connects your ribs to the breastbone, causing additional pain due to the expanding rib cage.
Musculoskeletal strain
As abdominal muscles stretch, the increased weight can cause muscle tightness and soreness in the rib cage area.
Why sleep gets harder when you have rib pain
For pregnancy rib pain relief, it’s important to understand why sleep gets more difficult with rib pain.
Sleeping position
Sleeping on your side compresses your body weight, especially with a growing baby, against inflamed ribs and surrounding muscles. This can cause sharp pains in your ribs.
Stretching
If you are a back sleeper, your body weight can pull on your chest muscles, causing the rib cage to expand, creating discomfort.
If you also have strained muscles, any twisting or stretching can cause a painful muscle spasm.
Posture
A mattress that is too soft, or lacks sufficient support, can cause your spine to curve in an unnatural way, creating stress on the muscles that attach to the ribs.
Breathing
Your rib cage moves as you breathe, which makes the pain more noticeable. When relaxing in bed, your breathing often relies more heavily on your diaphragm during pregnancy.
If those muscles are inflamed, the constant movement keeps the pain active, making it harder to fall asleep.
Coughing or sneezing
A sudden laugh, cough, or sneeze while you are sleeping can cause a rapid muscle contraction, which is often followed by intense, immediate pain that wakes you up.
Tips on how to sleep with rib pain during pregnancy
-
Sleep in a slightly elevated position: This is often the most comfortable sleeping position because it relieves pressure on the rib cage, easing breathing and reducing acid reflux.
-
Sleep on your back with support: If you can’t elevate yourself, sleeping on your back will distribute your weight more evenly, reducing rib compression.
-
Sleep on your unaffected side: Avoid lying on the side that hurts by using the appropriate pillows to help your sleep position.
Pre-sleep pain management ideas
1. 30-60 minutes before sleep, apply warm or cold packs to the afflicted area. Heat will relax muscles, while ice reduces inflammation.
2. Gentle stretching and deep breathing exercises can help promote muscle relaxation and reduce pain.
3. Wear loose-fitting, non-restrictive clothing, and steer clear of tight bras, elastic waistbands, and form-fitting sleepwear that can increase pressure and cause discomfort.
4. Prevent painful twisting or muscle strain. When getting out of bed, push yourself up with your arms and legs, keeping your core and body as straight as possible.
Tips for improving your sleep environment and habits
There are several ways to enhance your sleeping environment, with a particular focus on why your sleeping position during pregnancy is important.
Having the proper sleep aids to alleviate pain as your baby grows is a critical piece of the puzzle.
The proper pillow for support
Pillows placed strategically can make a big difference in your level of comfort when navigating rib/pregnancy pain.
A full body pillow like the Yana 360 body pillow is a great investment that will enhance your sleep during pregnancy and beyond.
By providing the proper support for your head, neck, abdomen, and knees, strain is eliminated on the spine and rib cage.
Wedge pillows used under your abdomen or upper back provide a slight incline, which is ideal for back and side sleeping, offering pain relief.
Temperature
Bedroom temperature matters. Aim for a temperature between 60-67 degrees Fahrenheit to minimize discomfort caused by the added body heat generated during pregnancy.
Use breathable bedding, such as light, 100% cotton sheets and blankets. Layering allows you to add or remove layers during the night as you heat up.
Light and sound reduction
Blackout curtains, a sleep mask, or blinds can help increase melatonin production, allowing you to enter a deeper sleep state.
If you struggle with external noise, using a white noise machine can help mask the sounds that could wake you.
Sleep habits that matter
A consistent bedtime routine is one of the most effective ways to reinforce your body’s internal clock.
Maintaining a consistent sleep-wake schedule every day enables your circadian rhythm to function optimally, promoting quality sleep.
A wind-down routine, 30-60 minutes before bed, signals your body that it is time to relax, like:
-
Gentle stretching or pregnancy yoga
-
A warm bath or shower
-
Any calming activities
Diet adjustments
Avoid large meals 2-3 hours before bedtime to avoid worsening rib pain and acid reflux.
Limit fluids late at night to minimize bathroom trips that may wake you during the night.
Avoid caffeine and sugar to eliminate those highs that can keep you awake.
Digital detox
Turn off your phone, tablet, and TVs at least one hour before bed.
Yana 360 Body Pillow
One of the best pillows for pregnancy sleep is the Yana full-body pillow. It is the only pillow you need for pregnancy and beyond.
It provides the perfect support for your head, neck, shoulders, abdomen, and spine. The healthiest sleep position during pregnancy is on your side.
The Yana body pillow not only keeps you in the proper position to alleviate pain but also, with its double-sided nature, provides the same support on either side without the need to reposition pillows during the night.
Learn more about our non-toxic, pregnancy-friendly pillows at Yana Sleep for a painless, comfortable night’s sleep!