A Blog For Mums
Many mums notice unexpected rib pain or tightness in the weeks after giving birth. This can feel worrying, especially when you are already adjusting to life with a newborn.
During pregnancy, your body undergoes significant changes to accommodate your growing baby. Hormones soften your ligaments and muscles, allowing the rib cage to expand. After birth, it takes time for everything to settle back into place. In the meantime, the ribs and core can feel unstable and sore.
Breastfeeding, bottle-feeding, and endless hours of holding and rocking your baby can also strain the upper body. This pain is common, but it does not have to be something you put up with. Simple posture fixes and a few daily habits can make a real difference.
Posture plays a big role in rib comfort. When you slouch, your rib cage tips forward, and breathing becomes shallow. The muscles between the ribs work harder to support you, and over time, they may become irritated or sore.
Many new parents spend hours sitting and holding their baby, sometimes in awkward positions. This can lead to tight chest muscles, rounded shoulders, and a stiff upper back. The result is aching or pinching pain that may even make it uncomfortable to take a deep breath.
Keeping the rib cage stacked over the pelvis helps your core muscles share the load and supports the spine. Better posture not only eases pain but also improves breathing and helps you feel more balanced.
Most rib pain after pregnancy is mild and improves with time, but sometimes it points to a deeper issue. Watch out for:
If you notice any of these symptoms, it’s a good idea to check in with a doctor, physiotherapist, or other qualified health professional. Sometimes extra care is needed, like treatment for slipping rib syndrome, which may involve gentle manual therapy, supportive taping, or, in rare cases, surgery to get to the root of the problem and help you feel better.
Begin with diaphragmatic breathing to allow the rib cage to move freely again. Lie on your back with your knees bent or sit with your back supported. Place your hands on the sides of your ribs and slowly breathe in through your nose. Feel the ribs expand out to the sides and back. Breathe out gently and let the ribs relax back in.
Even two or three minutes of this each day can help release tension and improve oxygen flow. It is also a calming exercise that can be helpful when you are feeling tired or overwhelmed.
Feeding positions matter more than most people realise. Instead of hunching over your baby, bring the baby to you. A nursing pillow or a stack of cushions can help raise your baby to chest height so you can keep your back straight.
Plant your feet on the floor or on a small footstool to support your lower back. Keep your shoulders relaxed and avoid leaning to one side for long stretches. This not only protects your ribs but also helps prevent neck pain.
Carrying a baby all day is hard work for the ribs, back, and hips. Switch sides often if you carry your baby on one hip. Try to stand tall with your weight evenly distributed on both feet.
Baby carriers can be helpful, but they need to be adjusted correctly. Make sure the straps are tight enough to hold the baby close to your chest, with their weight centred and not pulling you forward. This takes pressure off your ribs and shoulders.
Take small movement breaks throughout the day. A doorway chest stretch can open tight muscles across the front of the body. Stand in a doorway with your arms bent and hands on the frame, then gently lean forward until you feel a stretch.
Side bends and gentle rotations can help loosen the upper back and ribs. Try standing with your feet hip-width apart, then reach one arm overhead and lean slightly to the opposite side. Hold for a few breaths, then switch sides.
Improving posture is not a one-time fix. It takes regular attention to create new habits, especially when you are busy caring for a baby. A few minutes of stretching and breathing each day can go a long way.
Physiotherapists or postpartum specialists can teach you exercises that safely rebuild your core strength and support your ribs. These may include gentle core activations, shoulder blade squeezes, and mobility drills that keep your upper body moving well.
Sleep and nutrition also play a role in recovery. As much as possible, rest in positions that do not compress the ribs, such as lying on your side with a pillow between your knees. Drink plenty of water and eat balanced meals to support healing muscles and tissues.
Over time, these efforts pay off. Most mums notice that rib discomfort eases as strength and stability return. Being mindful of posture during feeding, carrying, and even resting helps prevent pain from coming back.
Postpartum rib pain can be frustrating, but it is often a sign that your body is adjusting after pregnancy. Paying attention to how you sit, stand, and breathe can bring real relief.
Gentle stretches, smart feeding positions, short breathing exercises, and a simple core routine can make daily life more comfortable. And if pain lingers or worsens, seeking advice from a professional is a good next step.
With steady habits and a bit of patience, you can support your recovery, reduce pain, and feel more comfortable as you care for your baby.
Self Care and Health
