Rib Flare Causes & How to Fix It

Does your rib cage stick out more than usual or expand at the bottom? Does your bra feel tighter than usual?

These could be signs of rib flare. 

When there’s an imbalance in the diaphragm, core, and pelvic alignment, the lower ribs tend to stick out, causing rib flare. While it may seem like just an aesthetic concern, rib flare can contribute to poor posture, back pain, breathing dysfunction, and core instability. 

In this article, we’ll dive a bit more into what rib flare is, causes, and how to fix it. 

What is Rib Flare?

Rib flare is a common postural issue where the lower ribs stick out instead of aligning with the rest of the torso. It’s often seen in postpartum women, athletes, and women with weak core muscles or poor posture. After rib flare heals, the goal is for the ribcage to align directly over the pelvis, which ensures healthy breathing, posture, and core activation.

Rib Flare Causes

1. Poor Posture

Sitting or standing with an exaggerated lower back arch (anterior pelvic tilt) pushes the ribs forward, causing them to flare over time.

2. Weak Core Muscles

A weak deep core (transverse abdominis) and obliques can make it difficult to keep the ribs in a neutral position, leading to instability.

3. Improper Breathing Patterns

Many people breathe using their chest and upper ribs rather than their diaphragm. This shallow breathing pattern causes the ribs to lift, reinforcing rib flare.

4. Pregnancy and Postpartum Changes

During pregnancy, the ribcage expands to accommodate your growing baby. If core muscles remain weak postpartum, rib flare can persist.

5. Overuse of Certain Exercises

Movements that emphasize spinal extension, such as backbends, crunches, or overhead weightlifting without proper core engagement can contribute to rib flare.

How to Fix Rib Flare

Rib flare is a common yet correctable issue that affects posture, breathing, and core function. Our physical therapists at Boundless Pelvic Wellness provide interventions to help you improve breathing mechanics, strengthen your core, and regain proper spine alignment.

Together, we can fix rib flare, strengthen your core, and improve your overall body’s stability. Reach out to Casey Hobbs at casey@boundlessOT.com to receive a free home exercise program on diaphragmatic breathing and begin strengthening your deep core muscles.