If you are experiencing pain in the upper right quadrant, or right below the bottom of the rib cage towards the front, it could be a sign of hypertension or a preeclamptic issue during pregnancy. Pre-eclampsia is a serious prenatal complication that is the leading cause of maternal death, so symptoms associated with pre-eclampsia should be taken seriously!
But, what if right upper quadrant pain is not accompanied by any other symptoms of pre-eclampsia and your provider has ruled out any blood pressure issues? It could be related to thoracic mobility!
Let’s explore how we can mobilize the thoracic spine for relief!
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3 Way to Mobilize the Thoracic Spine for Relief from Rib Pain
The thoracic spine moves in three directions:
- Front to Back in the Sagittal Plane (Flexion and Extension)
- Laterally in the Frontal Plane (Side Bending)
- Rotationally in the Transverse Plane (Rotating or Twisting)
If we are experiencing discomfort in the lower ribs, it could be related to side body compression and thoracic mobility issues!
Common postural tendencies include compressing in the right side body and flattening of the upper left rib cage. This can interfere with the diaphragm’s function and could decrease the mobility of the thorax.
Want to follow a prenatal fitness program that includes thoracic mobility, and other exercises to keep you comfortable throughout your pregnancy? Check out our prenatal fitness programs!
1) Thoracic Mobility: Front to Back
Commonly, we need find more expansion in the upper back with thoracic mobility! We may think that the best posture is to be as upright as possible, but we do want some curvature in the thoracic spine!
Focusing on movements that expand in the upper back can support better respiration and mobility of the diaphragm (where the ribs connect with the abs).
Want to learn even more about how thoracic and spinal mobility supports prenatal and postnatal comfort and pelvic floor health? Join us for our webinar with physical therapist, Hayley Kava!
This mobility drill involves an asymmetrical full body approach to releasing the upper back, so know that you can just do a few components to it!
Start in an all-fours position, with an uneven shift to the hips. Then reach across to stretch in the lats as you push the chest away from the floor to find expansion in the upper back!
This mobility drill is one of my favorites to reset my SI joint, as well! If you’re having issues with pelvic girdle pain, check out this blog for some more tips.
2) Thoracic Mobility: Side Body Release
Next is one of my go-to if I am having right rib pain! We tend to be more compressed in the side body on the right side, so finding some expansion in the right-side body can help tremendously!
Start in a side seated position, then left the side body fall to the floor to feel a big stretch in the side. We can add some upper back expansion by reaching forward with the opposite arm, think push the chest AWAY from the hand to find that expansion.
3) Thoracic Mobility: Rotation and Safe Twists for Pregnancy
You may have been told to avoid twists during pregnancy, but this could not be further from the truth! We do want to avoid deep abdominal compression and twists that may be offered in a yoga class, but we do need thoracic rotation!
The difference is that we don’t necessarily want to twist in the abdomen or compress the belly as we twist, but rather, we DO want to rotate and twist in the upper back and rib cage!
If you want to learn more on how to modify yoga for pregnancy and early postpartum, check out our yoga modifications workshop with Casey!
If you are pregnant and want to take prenatal yoga classes, we offer on-demand yoga classes specific to each trimester!
The adductor rock back with thoracic rotation is a great way to release the inner thigh and rotate the upper back! Since this creates even more space for the belly with the leg straightened, it can make twists more comfortable too!
Rib Pain During Pregnancy? Try Thoracic Mobility to Find Relief!
If you are having right upper quadrant pain or discomfort or pain in the right rib cage area, and it is not related to blood pressure, it could be due to thoracic mobility issues!
Focus on releasing the thoracic spine in its three planes of motion: front to back (focusing more on expansion), laterally (focusing more on the right side release), and rotationally!