A feeling of tightness, aching, or pressure around the ribs and mid back is one of the more uncomfortable parts of late pregnancy, and one that does not always get much attention. This article explains why it happens and what can help.

Why it happens

As your baby grows, your uterus expands upward into the space normally occupied by your digestive organs, pushing everything a little higher. This puts pressure on the lower ribs and the muscles between them, and can also affect the mid back where the ribs attach to the spine. Your ribcage itself actually widens slightly during pregnancy to accommodate this, which can leave the whole area feeling stretched, achy, or tender.

The extra weight at the front of your body also changes how you carry yourself, which adds to the load through the mid back.

What helps

Sitting upright with your back supported tends to feel more comfortable than slouching, which compresses the ribcage further. If you are sitting for long periods, a cushion behind your lower back can help you maintain a more comfortable position without effort.

Changing position regularly is one of the most helpful things you can do. If sitting becomes uncomfortable, try standing for a few minutes or shifting to a semi-reclined position if that feels better for you.

Some people find that gentle side stretches offer relief. Try sitting upright, raising one arm overhead, and leaning very gently to the opposite side. Keep the movement soft and only go as far as feels comfortable. Avoid any stretch that pulls on your bump.

If you would like to try a guided stretch for the mid back, VIDA has a short video you can follow at your own pace.

Pain relief options

A heat pack on the mid back, away from the bump, is something many people find soothing. Always check with your midwife or GP before taking any medication for pain relief during pregnancy.

When to speak to your midwife or GP

If you notice any sudden or sharp pain under the ribs, particularly on the right side, or if the discomfort comes with headache or swelling, it is worth contacting your midwife or GP promptly.

Quick summary

• Sit upright with back support rather than slouching.
• Change position regularly and avoid staying seated for long stretches.
• Try a gentle side stretch if the rib area feels tight.
• Use a heat pack on the mid back for short-term comfort.
• Contact your midwife or GP if you notice sharp pain under the right rib or any accompanying symptoms.

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