Understanding Postpartum Rib Flare: A Common Post-Pregnancy Condition

Are you experiencing discomfort in your ribcage after giving birthh, or wondering “why is my ribcage so big after pregnancy”?

You’re not alone. 

Postpartum rib flare is a common condition that many women experience after pregnancy. 

In this article, we will delve into the causes, symptoms, and treatment options for this condition.

During pregnancy, your body undergoes numerous changes, including the expansion of your ribcage to accommodate your growing baby. After giving birth, your ribcage may not immediately return to its pre-pregnancy shape, resulting in rib flare. This can cause pain and discomfort, particularly when taking deep breaths, coughing, or sneezing.

Symptoms of postpartum rib flare may vary from person to person but can include sharp or dull pain in the ribs, tenderness to touch, difficulty breathing deeply, and limited range of motion.

Fortunately, there are various treatment options available to alleviate postpartum rib flare. These can include exercises to strengthen the core muscles, using a supportive bra, applying ice or heat packs, and taking over-the-counter pain relievers.

This post will delve deeper into the causes and treatments of this common, yet often uncomfortable condition. 

Table of Contents:

Postpartum Rib Flare:

• What is it?
• Is it dangerous?
• Types
• Causes
• Symptoms
• Risk factors
• Diagnosing
• Treatment options
• Muscle Strengthening
• Preventing
• Coping with
• Support resources

What is postpartum rib flare?

During pregnancy, your body undergoes numerous changes, including the expansion of your ribcage to accommodate your growing baby. After giving birth, your ribcage may not immediately return to its pre-pregnancy shape, resulting in rib flare. This can cause pain and discomfort, particularly when taking deep breaths, coughing, or sneezing.

Postpartum rib flare occurs when the ribcage remains expanded even after childbirth. The increased pressure on the ribs can cause the cartilage connecting the ribs to the breastbone to become inflamed or irritated. This inflammation leads to pain and discomfort in the affected area.

Is it dangerous?

In one word- no.

There is nothing sinister about a rib flare. Rib flare alone will not make you sick or cause you long-term health problems.

But…

You may want to do something about it.

Why?

There are a few main reasons why people seek treatment for rib flare, including:

4.The flattened position that rib flare places your diaphragm in can make it harder to take a deep breath. This may mean you can feel short of breath, and may even be associated with other conditions such as anxiety.

Types of rib flare:

There are two main types of rib flare.

Understanding which one is affecting you can help you employ the correct strategies to manage, and ultimtely, fix it.

1. AP Rib Flare:

AKA- “Anterior to Posterior” rib flare, or “front to back” rib flare.

This occurs where the dimension of the rib cage from front to back increases. This changes the curve where you lower back meets your middle back.

Your ribs will appear more “stuck up”. You may feel that your tummy protrudes more at the top than it used to, even if your overall body weight/body fat ratio is the same.

2. Increased infrasternal angle:

The infrasternal angle is the angle formed by the two halves of your rib cage where they join at the breast bone in the middle.

Ideally, this should be as close to 90 degrees as possible.

When this angle is increased (greater than 90 degrees), there is rib flare.

Your rib cage will appear wider from side to side.

One or both sides of your rib cage may “stick out” more than they did previously.

Causes of postpartum rib flare

The exact cause of postpartum rib flare is not fully understood, but there are several factors that can contribute to this condition.

One possible cause is the hormonal changes that occur during pregnancy. These hormones can affect the ligaments and cartilage in the body, making them more prone to inflammation and irritation.

Another cause may be the stretching and expansion of the ribcage during pregnancy. As the baby grows, the ribcage needs to expand to provide enough space. However, after giving birth, the ribcage may not immediately return to its pre-pregnancy size, leading to rib flare.

Symptoms of postpartum rib flare

The symptoms of postpartum rib flare may vary from person to person but can include:

• sharp or dull pain in the ribs,
• tenderness to touch,
• difficulty breathing deeply, and
• limited range of motion.

The pain associated with postpartum rib flare is often described as aching or stabbing and may be felt on one or both sides of the ribcage. The pain can range from mild to severe and may worsen with certain movements or activities.

In addition to rib pain, some women may also experience tenderness or sensitivity when the affected area is touched. This tenderness can make it uncomfortable to wear tight clothing or bras.

Breathing deeply may be challenging for women with postpartum rib flare, as the expansion of the ribcage can cause pain or discomfort. This can make activities like yawning or taking a deep breath difficult and uncomfortable.

Related: 7 Powerful ways to relieve upper back pain in pregnancy

Risk factors for postpartum rib flare

Postpartum rib flare can affect any woman who has recently given birth. However, there are certain risk factors that may increase the likelihood of developing this condition.

Women who have had multiple pregnancies may be more prone to postpartum rib flare, as their ribcages have gone through more stretching and expansion.

Additionally, women who have experienced rib pain or discomfort during pregnancy may be at a higher risk of developing postpartum rib flare. The stretching and pressure on the ribs during pregnancy can weaken the ligaments and cartilage, making them more susceptible to inflammation and irritation after childbirth.

Diagnosing postpartum rib flare

If you suspect that you may be experiencing postpartum rib flare, it is important to consult with your healthcare provider for an accurate diagnosis. Your healthcare provider will likely perform a physical examination of the affected area and ask about your symptoms.

In some cases, imaging tests such as X-rays or ultrasound may be ordered to rule out other potential causes of rib pain, such as fractures or infections.

Treatment options for postpartum rib flare– how do you fix a flared rib?

Fortunately, there are various treatment options available to alleviate postpartum rib flare. The specific treatment plan will depend on the severity of your symptoms and the underlying cause of your rib flare.

Using a supportive bra can also help alleviate postpartum rib flare. A bra with good support can help reduce the pressure on the ribcage, providing relief from pain and discomfort. Look for bras with wide straps and adjustable closures to ensure a comfortable fit. Some women also find that wire free bras are much more comfortable than those with wires.

Applying ice or heat packs to the affected area can provide temporary relief from pain and inflammation. Ice packs can help numb the area and reduce swelling, while heat packs can help relax the muscles and improve blood flow.

Over-the-counter pain relievers such as acetaminophen or ibuprofen may be recommended to manage pain and reduce inflammation. However, it is important to consult with your healthcare provider before taking any medication, especially if you are breastfeeding, have existing medical conditions or are taking any other medications.

Muscle Strengthening for treatment of rib flare:

One of the most common treatment approaches for postpartum rib flare is exercises to strengthen the core muscles. These exercises can help improve the stability and support of the ribcage, reducing pain and discomfort.

Your healthcare provider or a physical therapist can recommend specific exercises tailored to your needs.

Some general ideas that may be helpful include:

Strengthening your internal oblique muscles:

Oblique Crunch:

Starting Position:

Lie on your back with your knees bent and feet flat on the floor.

Place your hands gently behind your head, elbows out to the sides.

Engage Core Muscles:

Tighten your abdominal muscles to “engage” your core.

Imagine bringing your belly button towards your spine, ensuring you don’t let your tummy muscles “bulge” outwards.

Crunch Towards One Knee:

Lift your head and shoulders off the ground.

Aim to bring your right elbow towards your left knee while keeping your lower back on the floor.

Return to Starting Position:

Lower your head and shoulders back to the starting position.

Repeat the movement, this time bringing your left elbow towards your right knee.

Repeat:

Continue alternating sides for a set number of repetitions or time- aim to gradually increase these over a period of weeks to months.

Tips:

Keep the movements controlled; avoid using momentum.

Breathe steadily throughout the exercise.

If this feels too challenging, start with smaller movements and gradually increase intensity.

This exercise targets your internal oblique muscles, helping to strengthen your core and improve stability.

Side planks in the case of a one-sided rib flare:

Starting Position:

1. Begin by lying on your side with your elbow directly beneath your shoulder and forearm resting on the ground.
2. Stack your feet on top of each other or stagger them for better balance.

To do:

3. Lift your hips off the ground, creating a straight line from your head to your heels.

4. Engage your core muscles, focusing on the side with the rib flare.

5. Hold the position for 20-30 seconds, or longer as you build strength and endurance.

Avoiding sucking in your tummy:

Avoiding the practice of continuously sucking in your tummy is crucial, especially when aiming to minimize rib flare.

While it might seem like a quick fix for achieving a slimmer appearance, habitual abdominal sucking can contribute to imbalances in the musculature surrounding the ribcage. This can lead to increased tension and potentially exacerbate the asymmetry associated with rib flare. Moreover, constantly holding in the stomach can impede the natural and necessary movements of the diaphragm, affecting proper breathing mechanics.

Opting for exercises that promote core strength and stability, such as targeted oblique exercises and mindful engagement of core muscles, is a more effective and sustainable approach to address rib flare while maintaining overall health and well-being.

Myofascial release techniques:

Loosening up the layers of skin, muscle and connective tissue around your chest, tummy and back can help get everything moving well again.
You could just use your hands, in a technique known as “skin rolling”, or you could use a myofascial release cup such as this to help get things moving. Read on to learn more about how perform this highly effective technique.

Myofascial Release- how to:

1. Ribs and Abdomen Rolling:
   • Start by sitting up and placing your fingers lightly on the sides of your ribs.
   • Gently pick up a small section of skin between your thumb and 2nd and 3rd fingers.
   • Gently moving the skin between your thumb and first two fingers, roll your fingers around the ribcage, moving down towards your belly.
   • Change directions as you roll to cover all areas.
2. Addressing Tight Spots:
   • If you find a spot that feels tight or tense, softly hold it with your fingers for about 5-10 seconds.
   • While holding, take slow and deep breaths to encourage relaxation.
   • Be cautious not to press too hard; the key is to be gentle.
3. Sternum Area:
   • Extend the rolling technique to your chest bone (sternum).
   • Since this area can be a bit sticky, focus on small sections at a time.
   • Hold in the areas where you feel less movement, but always be gentle.
4. Alternative for Sensitivity:

Preventing postpartum rib flare

While it may not be possible to prevent postpartum rib flare entirely, there are steps you can take to reduce your risk or minimize the severity of symptoms.

Strengthening your core muscles during pregnancy can help prepare your body for the changes that occur after childbirth.

Exercises such as:

• Yoga,
• Pilates, or
• Swimming

Can help improve the stability and support of the ribcage, reducing the likelihood of postpartum rib flare.

Maintaining good posture during pregnancy and after childbirth can also help prevent rib flare. Avoid slouching or hunching over, as this can put additional pressure on the ribcage. Instead, try to sit and stand upright with your shoulders back.

Coping with postpartum rib flare

Dealing with postpartum rib flare can be challenging, especially when you’re trying to care for a newborn. Here are some tips to help you cope with the pain and discomfort:

1. Take breaks and rest when needed. It’s important to listen to your body and give yourself time to recover.
2. Use pillows for support. Placing pillows under your arms or between your ribs and the mattress can help relieve pressure on the affected area.
3. Engage in relaxation techniques. Deep breathing exercises, meditation, or gentle stretching can help reduce stress and promote relaxation. The Smiling Mind Ap is available on Apple and Android, and encourages deep breathing through Meditation and Mindfulness.
4. Seek support. Reach out to other new moms or join online communities dedicated to postpartum recovery. Sharing your experiences and connecting with others who are going through similar challenges can provide comfort and reassurance.

Support resources for postpartum rib flare

If you’re experiencing postpartum rib flare, you don’t have to face it alone. There are resources available to provide support and guidance:

1. Talk to your healthcare provider. They can offer personalized advice and treatment options based on your specific situation.
2. Join a postpartum support group. These groups can provide a safe space to share your experiences, ask questions, and receive support from other women who have gone through or are going through postpartum rib flare.
3. Consult with a physical therapist or Osteopath. They can provide a tailored exercise and treatment plan to help alleviate pain and improve mobility.

Conclusion

Postpartum rib flare is a common condition that many women experience after pregnancy. 

Understanding the causes, symptoms, and treatment options for this condition can help you manage your symptoms and get back to enjoying your new role as a mother. 

If you’re experiencing postpartum rib flare, don’t hesitate to reach out to your healthcare provider for guidance and support. 

Remember, you’re not alone, and there are resources available to help you through this journey.