We are known for helping women with their aches and pains, especially during their pregnancy journeys. CHIRO FOR MOMS also has tools to help combat other common battles during pregnancy — like heartburn, acid reflux & rib pain. Understand your heartburn during pregnancy & use our home remedies for reflux to find relief!
Before we dive into the home remedies for reflux during pregnancy, we need to understand why you have heartburn in the first place. There are many factors that can play into heartburn symptoms during pregnancy. As chiropractors, we focus on the biomechanical changes of pregnancy that can trigger these symptoms. As baby grows and the uterus expands, there is additional upward pressure being placed on the diaphragm and rib cage. This pressure increase places stress on the a stomach sphincter. Additionally, there are hormonal changes at play that affect how well this sphincter can work [how tightly it closes], and how food is digested in generally. These factors ultimately play into heartburn, reflux & rib pain in pregnancy.
Esophagus traveling through diaphragm to stomach
These home remedies for reflux are simple and safe for most pregnancies! It is always recommended to consult your health care professional before starting any new health routine, supplement, etc.
Your diaphragm is your primary breathing muscles and is shaped like a dome below your rib cage. The diaphragm connects to the sternum, lower ribs, and your spine. This muscle influences heartburn symptoms, especially during pregnancy, like we talked about earlier.
You can massage and work through trigger points along your diaphragm to help relieve pain under the ribs and improve reflux symptoms in pregnancy. Use a lotion or Biofreeze on your belly to help you glide along the lower rib cage. We find its best to start at your sternum and work down & out along the rib cage, focusing on any areas that are extra tender. You can use light to moderate pressure! The video below demonstrates this massage technique.
PRO TIP: use Biofreeze for your diaphragm massage before applying belly tape for reflux!
Kinesiology tape can be used basically anywhere on the body, even your belly! Use kinesiology or KT tape on your lower rib cage & diaphragm for reflux or heartburn relief in pregnancy! KT tape gently lifts the skin up, creating space between the layers of tissue underneath. This space allows for better fluid movement and muscle relaxation. Watch the video below to get the full tutorial on belly taping for acid reflux & rib pain.
If you are struggling to heartburn at night or when you are trying to sleep, you can consider adjusting your sleeping position. First things first, make sure you are avoiding late meals and laying down directly after a meal. If you are still battling the burn, we have 2 sleeping positions for you to try!
Try sleeping on your left side to reduce night time heartburn in pregnancy. The stomach lives on the left side directly below the diaphragm and rib cage. When you lay on your left side, gravity, the stomach shape, and the angle of the esophagus, help reduce reflux symptoms.
If side sleeping isn’t your thing, consider using a wedge pillow! You can use a knee wedge with other pillows to prop yourself up at an angle. The angled position allows gravity to assist in relieving your heartburn! Typically, its not recommended for pregnant women to be on their backs for an extended period of time. This is because the weight of the uterus can compress abdominal blood vessels and affect blood flow. This is NOT an issue if you are supported at an angle, since the extra weight isn’t directly compressing downward.
We love a good mobility routine around here. Stretching and moving in ways that support your pregnant body can help you avoid or battle pain during your pregnancy. The video below walks through 10 unique stretches & exercises that target diaphragm tension and rib mobility.
Find the entire FREE Pregnancy Pain Program on YouTube >>> PREGNANCY PELVIC FLOOR AND CORE PAIN PROGRAM. Move through months 3-9 of pregnancy pain free by stretching with us! Each video is roughly 10 minutes long - so it's possible to make it part of your daily habit!
Belly sifting is traditionally used to promote optimal baby position & prepare for labor. However, we can also use this technique to help pregnant women with their heartburn symptoms. With belly sifting, a partner can take the weight of the uterus from mom which can take pressure off the diaphragm, stomach, and lower esophagus. Even small increments of regular belly sifting can provide immense relief for pregnancy rib pain & reflux.
How to Belly Sift:
**Note: this technique is not appropriate for mamas with an anterior placenta. Consult with your health care provider before performing this technique at home.**
Digestive enzymes help us break down food. We can take supplemental versions of these digestive enzymes that are derived from plants + animals. One of these is papaya enzymes or papain. Papaya enzyme can help with occasional heartburn symptoms, like those that arise during pregnancy. When looking for supplements you want to be mindful that it is well sourced and has no artificial additives or preservatives. Some papaya enzymes have added sugar, which is also something to consider when purchasing.
Try the Chia Seed Hack! The chia seeds end up acting as a barrier for the contents of the stomach to relieve heartburn naturally! Extra bonus : chia seeds are high in antioxidants, omega-3 fatty acids, and minerals like potassium!
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Your rib cage & your diaphragm attach directly to your spine! When rib pain occurs on the back side, women typically report a sharp or achy discomfort in their upper or middle back. The pain doesn’t stem from the spine but is rather specific to the space between the spine and the shoulder blade. We can adjust where the ribs attach to the spine & the thoracic spine itself to improve the rib pain & reduce any subsequent muscle tension.
One important piece that is often not discussed is the impact of adjustments on the nervous system, and in turn all of the organ systems that nerves control! A large portion of the nervous system is housed in the spinal column and these nerves exit the column at various spots in order to travel to organs and communicate information and instructions. The upper neck and the middle back houses the nerves that control and monitor the upper digestive system [esophagus & stomach]. Adjustments in these regions can ultimately improve reflux by improving the function of the organs and structures responsible for the problem.
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Medical Disclaimer:
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.*
