Upper Back and Rib Pain During Pregnancy and Postpartum
Lisa Clarke, DC
Chiropractor
Key Takeaways
Pain or discomfort in the thoracic region is fairly common during both pregnancy and postpartum
Discomfort commonly presents as tension between the shoulder blades or sharp pain with deep breaths
Most causes are mechanical and respond well to gentle movement, exercise, and chiropractic care.
It’s common to notice new areas of tightness or discomfort as your body changes through pregnancy and recovery. Upper back and rib pain can show up as tension between the shoulder blades, aching across the upper back, or even a sharp pain that catches with a deep breath or twist.
The good news? In most cases, these patterns are mechanical in nature and typically respond well to conservative care and movement-based solutions.
What Does Upper Back and Rib Pain Feel Like?
The thoracic region spans from the base of the neck to the bottom of the ribcage. Discomfort may be felt in the back, or it can wrap around the side or toward the front of the ribs.
Common symptom patterns include:
Achy or burning sensation between the shoulder blades, especially after sitting or long busy days
Sharp pain with deep breaths, coughing, or sneezing (often described as ‘wrapping around’ or ‘piercing’ through the body)
A feeling of flaring and tenderness or sensitivity along the lower ribs
What Makes the Upper Back and Ribs Hurt During Pregnancy?
Posture and Load Changes
As your baby grows, the belly expands and shifts your centre of gravity. The curves of your spine naturally adapt, and the ribcage changes shape. This changes how your upper back bears load, increasing strain on muscles and joints.
Hormonal Changes
Pregnancy hormones increase ligament laxity throughout the body. This gives joints more mobility which can make them sensitive. And, the surrounding muscles have to work overtime to maintain stability which contributes to fatigue.
Ribcage Expansion, Diaphragm Changes, and Baby Position
Later in pregnancy, the diaphragm is elevated and the lower ribs flare outward. This expansion can strain muscles, irritate joints, and limit movement. Baby’s feet or bum under the ribs can also add to feelings of pressure and soreness.
Activity, Work, and Lifestyle Factors
Everyday tasks like desk work, driving, or caring for older children can all take a bigger toll than they used to. Even simple household chores can strain the upper back when the body’s mechanics are shifting.
What Makes the Upper Back and Ribs Hurt Postpartum?
Feeding and Baby Care
Long periods of leaning forward or twisting to hold baby (whether by breast or bottle) can strain the upper back. Repetitive lifting, rocking, and carrying (often on one side) can create patterns of tension and restricted movement.
Altered Core and Pelvic Floor Mechanics
After delivery, many people have disrupted coordination between the diaphragm, pelvic floor, and abdominal muscles. Until these muscles work together again, there can be compensatory overuse of upper back and neck musculature.
What Can Be Done to Ease My Pain?
Keep Moving Comfortably
Movement (within your tolerable range) helps more than rest. Avoid staying in one position for long stretches, and include mobility breaks throughout the day.
Use Supports
During Pregnancy: Use pillows to support you during sleep, ensure your bra isn’t adding undue pressure, and adjust your workstation as necessary to support good ergonomics
Postpartum: Bring baby to your body instead of leaning forward. Make feeding comfortable with plenty of cushions and arm support.
Focus on Breathing and Core Connection
Learning how to reconnect with your breath after pregnancy improves rib and spinal movement. It also supports core and pelvic floor rehabilitation.
Build Strength and Endurance
Unless your healthcare provider advises otherwise, exercise during pregnancy is both safe and beneficial. Strengthening exercises like rows, wall slides, and band pull-apart help restore balance and reduce tension.
Seek Professional Support
You don’t have to live with persistent pain. Chiropractic care at Proactive Pelvic Health Centre can help you understand what is contributing to your discomfort and provide safe, individualized care including education, exercise programs, manual therapy, and other strategies that can all reduce discomfort and restore movement.
When Does Upper Back Pain Usually Go Away?
Timelines for recovery depend on what is driving your discomfort. If the pain is linked to baby’s position or space restrictions late in pregnancy, it often eases in the final weeks as baby descends into the pelvis. When pain stems from posture or postpartum recovery, steady improvement usually comes from restoring mobility and strength and can be supported with manual care.
Either way, remember that persistent pain isn’t something you have to put up with. A treatment plan with the right strategies and support can make a noticeable difference in how you move and feel.