Ever notice your ribs sticking out more after having a baby? Or maybe your strap continues to feel tighter around your bra line? It’s not your imagination! This can be called “flared ribs,” and it’s super common amongst moms.
During pregnancy, our bodies undergo significant changes that may require a little assistance to return to their pre-pregnancy state. Rib flares are one change that, if left unaddressed, can result in posture changes, altered breathing, back pain, and even feeling a little self-consciousness about your appearance. The good news is that you can take steps to correct flared ribs from the comfort of your home!
Let’s take a look at the causes of flared ribs in postpartum women, how it affects the body, and most importantly, what moms can do to feel better again.
What Causes A Flared Rib Cage?
Remember that incredible baby bump you sported for months? Well, to accommodate your growing little one, your ribcage actually widens and expands. Flared ribs refer to a condition where the ribs protrude outward, creating a wider-than-usual rib cage. This can often happen as a result of pregnancy and your growing baby. Your uterus moves upward as it grows so the ribs naturally expand and move outward to make room. All this “flaring” outwards can lead to that noticeable change in your shape.
Effects of Flared Ribs on Postpartum Moms
Along with adjusting to our postpartum bodies, some moms face the unexpected challenge of flared ribs. Beyond the visual change, these protruding lower ribs can impact your body in several ways:
1. Posture: Flared ribs can alter the natural curvature of the spine, leading to poor posture and alignment issues. This can contribute to discomfort and musculoskeletal strain, especially in the lower back. Sometimes rib flares can go along with an anterior pelvic tilt position, which can affect our low backs and lead to discomfort. To learn more about how to work on this issue, check out “7 Simple Anterior Pelvic Tilt Exercises: Unlock Better Posture” on the blog.
2. Breathing Challenges: Think about taking a deep, refreshing breath. If your ribs are already in an expanded position, the outward protrusion of flared ribs can restrict the expansion of the rib cage during breathing, resulting in reduced lung capacity and breathing difficulties.
3. Backache: With posture thrown off and core muscles gone missing, back pain becomes a frequent visitor. The extra strain from flared ribs can target your lower back, upper back, and even shoulders, leaving you feeling achy throughout your day.
4. Limited Core Connection:
- Misalignment: Flared ribs can lead to misalignment of the spine and pelvis, which may compromise the effectiveness of core exercises. When the ribs are protruding outward, it can create an imbalance in the core muscles, making it challenging to engage them properly during exercises.
- Decreased Effectiveness: Flared ribs can affect the recruitment of core muscles during exercises, reducing the effectiveness of the workout. Without proper engagement of the core muscles, individuals may not experience optimal strengthening or stability gains.
How Can You tell If You Have A Rib Flares
Feeling a bit wider after giving birth? While some widening is natural postpartum, protruding ribs could indicate “rib flare.”
Check to see if you might have it:
1. The Visual Test: Stand tall in front of a mirror. Do your lower ribs seem to flare outwards more than your upper ribs, creating a wider angle than 90 degrees? Imagine a 90-degree angle formed by your lower ribs and midsection (with the point at the bottom of your sternum) – if the angle seems wider, rib flare could be present.
2. Feeling the Difference: Place your hands on your lower ribs near the sides. Do you feel a noticeable step or ledge where the ribs protrude outwards compared to your upper ribs?
3. Painful Clues: Does bending, twisting, or taking deep breaths trigger discomfort in your chest, back, or shoulders? This could be a sign of tightness or strain related to flared ribs.
4. Posture Patrol: Do you often slouch or hunch forward? This can contribute to or worsen rib flare.
Remember: These are just general indicators. For a definitive diagnosis, consult a healthcare professional, especially if you experience significant pain or breathing difficulties. They can provide proper assessment and guidance for managing rib flare effectively.
How do you fix a flared rib cage?
Here are some effective strategies for rib flare:
- Core Strengthening Exercises: Engage in targeted core strengthening exercises to help stabilize the ribcage and improve overall posture. Focus on exercises that strengthen the deep core muscles, such as abdominal bracing techniques, oblique training (think twists), and strengthening in the proper position (think stacked).
- Postural Correction: Practice good posture habits throughout the day to minimize the effects of rib flare. Maintain a neutral spine alignment while sitting, standing, and walking, and avoid slouching or arching the back excessively.
- Breathing Techniques: Incorporate diaphragmatic breathing exercises into your daily routine to promote proper ribcage alignment and expand lung capacity. Breathing techniques can help reduce tension in the ribcage and alleviate discomfort associated with rib flare. To learn more about 360 breathing – check out “Breathe Easy: How Diaphragmatic Breathing Can Alleviate Your Back Pain” . Also focusing on intentional breathing into different areas of the ribs, along with manual assistance can also help.
- Stretching and Mobility Work: Perform regular stretches targeting the muscles surrounding the ribcage, such as the chest, back, and sides. Gentle stretches can help improve flexibility, reduce muscle tightness, and alleviate pressure on the ribcage.
Dr B Wrap Up
Flared ribs postpartum are a common yet often overlooked issue that many moms face. By understanding the underlying causes and effects of this condition, and implementing targeted strategies to address it, moms can effectively manage discomfort and regain a sense of balance and well-being in their postpartum journey. With the right knowledge and proactive approach, moms can embrace their bodies’ changes with confidence and continue to thrive in motherhood.
