Pregnancy
Jul 01, 2024
Dr. Ashley Rawlins, PT, DPT
3 min
At a certain point during pregnancy, it's common to feel like your growing fetus has taken over your entire belly. One minute they’re the size of a peach, and the next, they’re simultaneously kicking your bladder while headbutting your ribs. Before long, all that moving around can lead to uncomfortable rib pain that wreaks havoc on your sleep.
Rib pain in pregnancy is often musculoskeletal in nature and caused by pregnancy changes, including:
These factors can lead to joint instability, intercostal muscle strain, and even upper back pain. While rib pain is a common pregnancy complaint, it doesn't mean you have to suffer through sleepless nights. With a few adjustments to your sleeping position and some helpful tips, you can find relief and get the rest you so desperately need.
When you have rib pain in pregnancy, the "best" sleep position can depend on where your pain is located, what’s causing your symptoms, and any other aches and pains you have. Experiment with the following sleep positions to see which is most comfortable for you.
Your side is typically the best position to sleep throughout your pregnancy, particularly on your left side as this allows for the best circulation, but either will work.
Try these adjustments to support your body while you sleep:
Which side you sleep on can depend on your symptoms. According to Natalie Russell, PT, DPT, if your pain is caused by joint instability and is aggravated by movement, lying with your painful side down may be helpful as this will stabilize the rib as you sleep. If your pain is caused by a muscle strain, the National Sleep Foundation suggests sleeping with your painful side up, which can relieve pressure from tender muscles. Try both sides to see which is more comfortable for you.
Pro tip: Nirja Gajjar, PT, DPT, tells her pregnant patients with rib pain to place a small, rolled-up towel under their waist (between the bottom of the ribs and top of the hips), which can help support the spine and ribs in a neutral position.
If your pain is coming from your chest, or if sidelying feels uncomfortable, you can also consider this modified back sleeping position:
Pro tip: Some find it really comfortable to hug a small pillow to help support your upper body.
If you have a bed with an adjustable base, it can help to raise the back and sleep in a semi-reclined position to shift your body weight off of your ribs. If you can't adjust your bed, place a couple of thick pillows behind your back, so you are more upright, or try sleeping in a recliner.
Pro tip: Place some pillows or a wedge behind your knees as well, to fully support your body.
Beyond finding a good soothing sleep position, it can help to find things that ease your pain before you get to bed.
While most often the normal changes of pregnancy will lead to pain felt in your ribs or chest area, there are some important medical conditions that your OBGYN will want to rule out first (for example, a symptom of preeclampsia is epigastric pain, or pain felt in the area under your ribs on the right side).
If your rib pain is sudden and intense, worsening over time, not improving with rest, or accompanied by other symptoms, it's best to check in with your obstetric healthcare provider to see what could be causing your symptoms.
Once medical concerns are cleared, consider scheduling an evaluation with a pelvic physical therapist. PTs specializing in pregnancy care, like the PTs at Origin, can help with all your aches and pains, including rib pain and personalize advice to help you sleep.
Remember, when you're pregnant, sleep is essential. With these tips and proper support, you can find relief from rib pain and get the rest you and your growing baby need.