Why Rib Pain Happens in the Third Trimester

Diaphragm Elevation and Reduced Space
 Your growing baby lifts the diaphragm upward, leaving less room for lung expansion and putting pressure on the lower ribs.

Hormonal Changes and Ligament Laxity
 The hormone relaxin loosens ligaments around the rib joints, making them more prone to strain.

Postural Adjustments and Rib Expansion
 As your belly grows, you naturally arch your back and expand your ribcage - both of which can pull on the ribs and cause discomfort.

Benefits of Prenatal Yoga for Rib Pain Relief

Improves Thoracic Mobility
 Gentle stretches help your rib joints move more freely, reducing stiffness.

Enhances Ease of Breath
 Focusing on breathwork trains your body to inhale and exhale more deeply, counteracting the feeling of tightness.

Reduces Muscle Tension Around the Ribs
 Targeted poses relieve tension in intercostal muscles, easing sharp or aching sensations.

5 Effective Yoga Poses to Ease Rib Pain

Gate Pose (Parighasana)

How it helps: Opens the side body and stretches intercostal muscles.
How to do it:

Kneel on your mat and extend your right leg out to the side, foot flat on the floor.
Inhale, reach your right arm up and over, sliding your left hand down your left leg.
Feel the stretch along your right ribs and hold for 3–5 breaths.
Repeat on the other side.

Seated Side Bend

How it helps: Gently releases tension between the ribs and pelvis.
How to do it:

Sit cross-legged or on a block with a straight spine.
Inhale, sweep your left arm overhead; exhale and bend right, letting your right hand rest on the floor.
Hold for 4–6 breaths, then switch sides.

Modified Cat-Cow

How it helps: Mobilizes the entire spine and encourages rib expansion.
How to do it:

Come to all fours with a wide stance.
Inhale, lift your chest forward and tilt your tailbone up (Cow).
Exhale, round your spine and tuck your chin (Cat).
Repeat for 8–10 cycles, moving with your breath.

Melting Heart Pose (Anahatasana)

How it helps: Opens the chest and stretches the front ribs.
How to do it:

From all fours, walk your hands forward and lower your chest toward the floor.
Rest your forehead or chin on a block.
Keep hips stacked above knees and breathe deeply for 5–8 breaths.

Supported Side-Reclining Stretch

How it helps: Provides a gentle lateral rib stretch with full support.
How to do it:

Lie on your side on a bolster or firm pillows.
Stack two blocks under your top ribcage for a mild lift.
Extend your top arm overhead and relax into the support for 6–8 breaths.
Switch sides.

Tips for Practicing Prenatal Yoga Safely in the Third Trimester

Avoid Over-Rotations and Deep Backbends
 These can strain loosened ligaments - opt for gentle, supported versions instead.

Use Props for Stability and Comfort
 Blocks, bolsters, and straps help you ease into each stretch without overstretching.

Listen to Your Breath and Body Signals
 If a pose feels sharp or causes pain, back off immediately or modify the posture.

Benefits of Online Prenatal Yoga Classes

Access to Certified Instructors
 Learn trimester-specific modifications from experts who understand third trimester rib stretch needs.

Routines Tailored to Your Trimester
 Every session focuses on the anatomical changes you’re experiencing, ensuring safe pregnancy yoga for ribs.

Guided Breathwork for Rib Comfort
 Structured breath exercises teach you how to maximize lung capacity despite limited space.

Final Thoughts

Rib pain in late pregnancy can feel relentless, but with the right prenatal yoga rib pain stretches and breathwork, you can find genuine relief. Integrating these trimester-specific yoga poses into your routine helps maintain comfort, improve mobility, and deepen your connection to your changing body.

If you’d like expert guidance and personalized adjustments, consider signing up for an online prenatal yoga class - your ribs (and your baby!) will thank you.