3 Best Exercises for Costochondritis

[@newchannelwtfwhy]

I havent slept more than 2-4 hours any night in the last two weeks. If im walking standing and talking the pain is manageable. If I lie down in any position the heart palpitations make me squirm and the anxiety grows. I feel like this cant be my life this is hell.

[@joshynexus3917]

Right there with ya buddy. Mad heart PVC palpitations and chest/back pain at night that makes sleeping so damn difficult sometimes. And working out(my biggest stress relief) just makes it worse

[@Synergywellnessny]

Hey there, you mau have a hiatal hernia too. If you have acid reflux as well watch our hiatal hernia playlist.

[@chrisbanner7551]

Thank God for you Doc I'm from the UK and I was scared anxious freaked out about these pains for so long but I was also scared to go to hospital and be told I was dying or something I've been applying these techniques and now I feel a lot better and more calm about it Again Thankyou for all you do sir

[@brettliddle4061]

So, I've had Costo for about 3 years....tried about everything doctor's could throw my way...even got a Backpod....I JUST NOW did these stretches (used my Backpod in place of the rubber ball/wall thing)......I am completely amazed at how these stretches held IMMEDIATELY......Thank you so much.....

[@Synergywellnessny]

Awesome!! We have a video with 22 exc check these out . Costochondritis Exercises kzbin.info/www/bejne/iIeYn6KGpNmNftE

[@eaglez9518]

Are you completely recovered and have no pain? mine is 4 month now sternum and my upper back the opposite side of sternum, Backpod made my pain worse😩 REPLY

[@georgiakenny763]

I could cry. I have just been lay here crying honestly done with this pain. The first exercise shifted my pain almost instantly. I cannot believe it. To be honest I feel a little silly not to have searched for help years ago!!! Thank you!

[@Synergywellnessny]

Your welcome! There is hope I promise!!

[@georgiakenny763]

@@Synergywellnessny Honestly bless your heart. And thank you so so much for sharing

[@eaglez9518]

Is your pain completely gone?

[@georgiakenny763]

@@eaglez9518 Absolutely not. I wish! However the exercises mostly removes the pain for hours or sometimes days. I try to do them daily.

[@kundansinha6790]

Thank you thank you thank you man this video this is like gift from God to me. I just get rid of pain immediately after 5 minutes of exercise after suffering from more than 2 months and this exercise and just before today i am not feeling good but now when i m writing this i am totally happy by getting freedom from my costochondritis pain and again thank you man love you for this video😍

[@Synergywellnessny]

Awesom to hear that!! Thanks for the kind words. Feel free to write a review on google about our KZbin channel! Thanks for the ❤️!

[@stephaniegutierrez6222]

@@Synergywellnessny Hi doc. Why is it that it takes some people years to get over Costochondritis? Also if I exercise while I’m still inflamed will it make my sternum worse or should I go ahead and continue stretching the anterior and strengthening the back? I’m already 3 1/2 months in.

[@Synergywellnessny]

@@stephaniegutierrez6222 some people have a bad case or do something to aggravate it. I’m glad you’re doing well! Also some have thoracic scoliosis which can take years to correct or sometimes never corrects.

[@justanother240]

I agree. It was nothing short of a miracle for me, too. I can't thank Dr. Kulla enough!

[@pennypopa8210]

I ve been 6 times to ER with pain to my chest area in 1 month. I received wrong diagnosis as acute gastritis and wrong strong treatment that dehydrated me sa bad that I ended up hospitalized for few days. Then 11th Dr said I have anxiety so more wrong treatments with bad side effects. Finally after 1 month of nightmare, I got the diagnosis of joint sternum inflammation, that is so simple to treat. I suffered so many digestive issues due to wrong treatments…unable to work, almost lost my business. These are great exercises but most important is to find out the underlying issues of this problem. For me is a prolonged cough, for almost 2 years due to wearing the mask, has changed my stomach Ph balance, that is too alkaline. An Naturopathic Dr would be very helpful as well. All the best and health for everyone here.

[@briandazio4833]

Yea, take that damn mask off and trash it. Look whar it did to you, zero for covid and many health issues for what?????

[@justanother240]

I just want to thank you for posting this. I tried this last night after waking up from left chest wall pain. The first exercise was the only one I remembered, and I performed it while laying flat on my back in bed. I got IMMEDIATE relief and was able to sleep through the night. It was nothing short of amazing. Thank you!

[@Synergywellnessny]

You're 🙏 welcome , if case returns or persists we recommend cold laser therapy. Good luck !

[@Synergywellnessny]

Welcome

[@travisbickle8642]

this is actually the best video on the internet about costo

[@Synergywellnessny]

Thank you!! That was the BEST COMPLIMENT OF ANY VIDEO ON KZbin! this kind of stuff keeps me going thanks for taking the time to comment, appreciate you! Ps- I did another vid w 22 costochondritis exc

[@jdguillen]

I agree, seen over 100 of them.

[@supercarsssv5226]

@@Synergywellnessny how many times should we do ball/wall exercise a day

[@mommynkiaan]

I came across this video when i was at my lowest. Been suffering from upper/mid back pain for almost 6 months now. Most debilitating months of my life. Been to the doctor n number of times. Been taking anti anxiety meds. Also underwent nerve testing, ecg. Had xrays of my spine done. Was at a point where my dr started to think i was hypochondriac as every test came back negative. I was told i have week back muscles. After i googled my symptoms and came across costocondritis as a possible cause. I started-to look for exercises. I saw a positive comment on 1 of the videos where someone was claiming to feel relief within minutes. I laughed and said yeah let me try that for fun. So i started with the 1 st exercise and felt instant shoulder pain relief.. i was amazed and then did the other 2 exercises… and felt so normal in months . Thank you… thank you. Not sure if its going to help me long term but thank you for helping me feel like my old self again after months .

[@Synergywellnessny]

Awesome!! Thanks for watching our channel! We’ve done many other videos explaining this condition in detail. kzbin.info/aero/PLp2VGrLcKxSRsiLAoixjEwTgxZ_zKSnNy

[@SheffieldBornAndBred]

Couldn't take a deep breath all day, after the first set of stretches it felt amazing to be able to take a deep breath. 😎👍

[@Synergywellnessny]

Awesome!! We have a self help tool coming out soon and that would be helpful for you too.

[@janselcastillo5834]

Thank you sooo much!!! My right rib hurt so much I couldn’t get my physically limited son ready for school, tried your workouts and I was able to stand up straight and pain gone in seconds!!! Thank you sooo much!!!

[@Mxl100]

Same with the rib pain. It sucks!

[@cchawk6280]

Man, I’m so glad I found this! Your the only one showing this. Bless you!!!!

[@Synergywellnessny]

🙏

[@SWFLHomeAdvantage]

I just wanted to say thank you for being able to place a name to the issues I have been having. For around 6 months now since I had a bit of an accident, I have been experiencing sharp chest pains (right over where my heart would be), anxiety, feeling like I can't take complete breathes and being restricted. I believe Costochondritis is what I am suffering from and it makes sense as I have gone through all the EKG's, blood work, and check ups with everything coming up "normal". I appreciate your information and what you are doing to help.

[@Synergywellnessny]

Thank you 🙏🏼

[@laminjarju8557]

Thank you for the video, I just have a similar pain to this and I developed it just yesterday and I wasted no time to visit the doctor but they diagnosed me with acute gastritis but my abdomen is not paining at all, no vomiting, just left ribs paining and some back pain

[@kellygregoire1]

I’m from Jamaica and I’ve been going through this for over three years. Thanks for sharing this information

[@Synergywellnessny]

Jamaica be safe during this hurricane! Thoughts are with Jamaica

[@kellygregoire1]

@@Synergywellnessnythank you, much appreciated ❤

[@hollylovepeace]

Diagnosed with costo, post-covid. Not a fan of excessive Nsaids. Adopted an anti-inflammatory diet, daily consumption of tumeric + ginger and adjusting posture I noticed less pain. I will add these exercises with my yoga stretches, hoping for full nights sleep and longterm recovery.

[@Synergywellnessny]

We did another video that has 22 exc for costo too. Good luck let us k is how it’s going

[@Liaaaam]

How are you getting on?

[@supercarsssv5226]

@@Synergywellnessny when i do the ball exercise i feel im running over a lump/bump here n there and if i stop on the lump i feel like theres a sharp needle feeling in centre of the lump...what does that mean-its a knot or....

[@Synergywellnessny]

keep working on that; it's been a process of years to get to that point. They are muscle adhesions and knots, correct! Eventually, they won't hurt so much. Keep at it. Try after a hot shower.

[@supercarsssv5226]

​@Synergywellnessny yes been 18 months of this how many times a day should we do these exercises

[@jackzfun]

Great video. My story is similar to others here. Vague chest pain and then suddenly I'm waking up in the middle of the night thinking I'm having a heart attack. Went to my PCP and am going through some diagnostics, including this condition. This is by far the best video I've seen. I'm already trying some of these exercises. Wow. What a frustrating condition...

[@Synergywellnessny]

Cold laser therapy is the key in trx of this condition! And Thank you!!!

[@Raaainerful]

I’ve had this like 2 years. Visit over 20 doctors, all looked me like braindamaged person and told me that this is from anxiety. The thing is that i got panic attacks and anxiety from this pain and now i finally can get some relief from these exercise. Thanks man! Still wondering does it ever gonna be normal and no pain at all? 2 years is a long time… fked up all my emotions and relationships :)

[@Synergywellnessny]

Sorry you’re dealing with this for 2 years, yes this can go away completely. We did another video with 22 costo exc check that one out for sure.

[@zzzysr]

It's from working out. I've had it for 20 years. It's annoying af.

[@didiermo7523]

Brother I have the same and this is what keeps causing me anxiety and panic it is so annoying also I feel one side of my rib needs to be pulled to the side.. I sometimes put hand under rib on lower end to pull it to the side to crack or realign but it's only temporary ... so annoying... I don't even know how to explain it to the doctor... I'm pretty sure my blood pressure went up from consistent anxiety and they told me to take BP medication a small dosage.. it's so annoying really as I never had BP issue. Also this annoying feeling keeps me hyperventilating, over breathing constant need to take a deep breath. It's because it's making me nervous and my back feels tense always. I even stopped working out lately. Hoping it heals on it's own... anything I can do ?

[@Raaainerful]

@@didiermo7523 try to eat and drink only from clean source, chiropractors have helped me a lot, everytime my chest hurts, the back is cracking like hell.. quit drinking/smoking, drugs, coffe, everything what makes you anxious (even your girl/boyfriend) 😄 And like the last doctor say’s: *learn to live with it* 🙂

[@didiermo7523]

@@Raaainerful thanks brother I'm trying to cope really hope it somehow passes. I am going to start physiotherapy and I stopped weight training for a while.. hope it gets better

[@federica4829]

Honestly I can't believe this helped my costochondritis. I was so skeptical! But I'm so grateful I could cry since I seem to not be in pain anymore lol

[@Pranjal90]

How many months it will take to let go the pain

[@thanos879]

Thanks! I love the Information age. I didn’t even know this condition existed. Looking back over my life, I’ve been dealing with this since I was a kid! I always felt like my upper torso was about to burst open whenever I took a deep breath. I’ve been breathing shallow as a result….I did this stretch just once and I can breathe easy now (the one with the ball). And I feel less anxious. It was affecting my quality of sleep. I thought I had sleep apnea or something. This will change the trajectory of my life. I’m doing this multiple times a day starting now.

[@YennieFer]

Oh my gosh. This has been helpful. The ball thing always recommended on the ground and I cannot do the ground. The wall is a lifesaver. I feel some relief. I'll be doing this daily. THANK YOU.

[@SleepySteve79]

I've had this on and off for 14 years, always described it as dagger stabbing pain between the ribs but all I ever got was a "walk it off". This video is a great help! I tried this this morning, had some lingering pain present for the day but during the evening it all went away.

[@Synergywellnessny]

keep at it, be consistent it didnt happen over night and wont go away over night. if it is helpful and you still have pain then seek out someone with cold laser therapy.

[@BrianHavinga-bz2fl]

I don't haven't had chest pains in 2.5 months & avoid the foods that cause it but I do have crucial pains in my spine & unbalanced -Low BP, Compressed Spinal Fractures & calcifying C4 6 7 8 9 10. L4 &5 dislocated . I used to be a cyclist. Watching your video , I can squat down but cannot come up on my own . I consulted a chiropractor 3 months ago & cracked 3 of my ribs on my right side . Had major bruising, never went back

[@franklinjoushua3729]

I have been suffering from past two years really it works Thanks doc

[@Synergywellnessny]

Awesome!! Glad to hear!

[@davidgane5786]

Never hold in a sneeze it’s one of the best ways to set of an episode of Costochondritis ,

[@RachelStokey]

Thank u for this info I often hold my sneezes... no more lol

[@colinprr]

Thank you so much doctor. You are an angel. Your exercises helped to cure chostochondritis which i was suffering from 2 years.

[@Synergywellnessny]

This comment makes my day!! That’s exactly why I made this channel to help people that can’t find or get the proper help!! Thank you colin I appreciate you!! Feel free to write us a google review!! Synergy Wellness Chiropractic & Physical Therapy PLLC would love your feedback. Post a review to our profile. g.page/synergyny/review?gm

[@colinprr]

@@Synergywellnessny i have left a nice review which will get you some more patients.

[@colinprr]

@@Synergywellnessny please make some more videos on chostochondritis and e exercises.

[@Synergywellnessny]

@@colinprr here’s about 20 Videos on costo I’ve done! kzbin.info/aero/PLp2VGrLcKxSRsiLAoixjEwTgxZ_zKSnNy

[@Synergywellnessny]

@@colinprr thanks for the review, I think you said you’re suffering for over a year now. Wow! Thanks for the amazing review!

[@DJJENKO]

Had it since feb 2023. It’s taken over my life. Comes and goes. The pain is no where near what it was. But it’s still there. It’s not really pain it’s more a feeling of weakness. Like say if I’m filling a kettle with water. Where I used to be able to fill it full. Now I can only fill it half full as the weakness / pain feeling in my sternum happens. I’ll try these exercises for sure. I was tempted to buy a back pod. I seen in one of your other vids you had a custom back pod thing. That’s better. But being in the uk 🇬🇧 I can’t seem to get one. Your one had like teeth on it to align with the vertebrae

[@Jmile42]

Thank u. Its been almost 4 years dealing with this pain

[@pssgivanjeverbtiquio2487]

@@Jmile42 hi sir how are you today are you still dealing with this pain thank you

[@nicolataylor5029]

I kid you not, after doing 15 each of these exercises for the first time today, I can inhale deeply without feeling awful sharp chest pain on my left side. Such a relief, thank you! Costo was making me so upset. I'm making these exercises a part of my daily regime. I've been eating ibuprofen for a week, but no more!

[@damielandre763]

So this pain can feel like a heart attack? I went to the ER yesterday convinced I was having one. Chest x-ray, blood and EKG were all normal. I couldn't lie on my left side, I would get sharp pains in my chest. I swear it feels like a pain in the heart, but then it moves around, like to the front of my shoulder, to the right side of my chest. This stuff is freaking me out. Are these normal symptoms?

[@Synergywellnessny]

Yes they are and we have a lot of resources stretches to help you. This isn’t the only video we made with stretches and exercises.

[@sxsx1370]

This freaks me out as well. Couldn’t even run now

[@JeurysPadilla]

Does anybody get anxiety/panic attacks when they eat junk foods and costo start to kick in? Then you start to think negative

[@JeurysPadilla]

Costo is a nightmare of pains

[@sxsx1370]

@@JeurysPadilla I do, I slept for too long yesterday and today morning I start to feel the pain, then the panic kick in ...

[@dannyjasso475]

This Costo condition is no joke, been dealing with this pain for a month now.. These look like great exercises, will definitely start working on them today. Thanks for the video

[@Synergywellnessny]

If it persists or youre not consistent w exc add chiropractic and / or cold laser therapy

[@Synergywellnessny]

@Vape Girl keep at it, rome wasn't built In a day either. Your condition didn't start a day or a week ago either. You'll get there. Be consistent

[@Synergywellnessny]

@Vape Girl I would do between the shoulder blade and the spine. right next to your spine but not over your spine. The shoulder blade you can do out a little wider towards the back of your armpit

[@mbank3832]

Hey man. Same, did these help ? I see your comment is like 4 months ago

[@mirelaragab3445]

I've been dealing with costo now for nearly 2 years 😫

[@DLOReacts]

had this since 2018 now, it has gotten better over time from working out i believe, and these stretches really help even more.

[@chrissttiiee]

I have this condition. Started out in my chest, now in my upper arms/shoulder area & neck. Reaching w/arms causes popping at my sternum.

[@mz.c.3729]

THIS JUST GAVE ME INSTANT RELIEF AFTER SUFFERING FOR DAYS

[@Synergywellnessny]

Sweet!

[@hownottousetheinternet]

You are doing Gods work thank you so much

[@Synergywellnessny]

🙏

[@carole.ronning9318]

Thank you so very much Doctor! You are so very Informative when it comes to exercises that work! God Bless you!

[@rosangasailo9318]

It relieved me a little, it doesn't hurt anymore when i take deep breaths

[@Synergywellnessny]

Be consistent with them. we did another video with 10 more exc. those are my 3 favs only. Good luck!

[@sidharthadey5781]

This works. I do muay thai. I had this for over 10 months got rid of this completely. Stick with this plan for atleast 2 months. With heat bag if you want. Mine was not that bad. Like I did not had problem on breathing. Just while throwing a right upper cut and other movements

[@mikemitbut]

The knees hurt my friend, oouuee

[@mynameisnotcory]

My body decided i had costo, AND now i was gluten free about a month ago…but inflammation is down and these excercises have helped as fast as a day later!

[@Synergywellnessny]

Great news! We love to hear that! That’s exactly why we created the KZbin channel.

[@stevejudge3561]

Thank you. I've had this on and off over the years. Caffeine seems to make it worse.

[@CSneedInc]

Crossing my arms over my chest, hurts since I have costochondritis. (exercise #3) I have 3 herniated disc L3-S1 and bilateral ACL Edema. So this exercise is a lot. What are other ways to loosen up back rib cage?

[@Synergywellnessny]

I recommend cold laser for your knee and herniated discs along with flock flexion distraction technique for your discs /back. Instead of crossing arms tightly just do it loosely as best you can. It’s meant to pull your should blades forward and make room for the lax ball in between spine and shoulder blades. That’s all.

[@CSneedInc]

@@Synergywellnessny Thanks so much. This is helpful

[@mayflower6727]

Oh my god this was amazing.... Im struggling with this...... Doing 5 min the pain was gone.... I just miskten it was heartattack or breast cancer im also become depressed.... This video❤️❤️❤️❤️....sending lots of love

[@Synergywellnessny]

Thank you

[@DannyDrakey]

Please can any one help I’m not sure if I have Costochondritis or heart issue like myocarditis. I’ve hard bloods and x-ray all came back good but I can’t feel/touch the pain in my chest it feels deep, I can do push ups and it dosnt hurt or deep breaths no pain but it does hurt when I lie down could and there is a continuous dull ach, can it still be Costochondritis

[@SilviaFedosejevs]

Am gonna try this. During my hip replacement surgery i felt a man's hand right under my left rib and I knew I was in trouble. After recovering I felt severe pain lying down. 5 weeks later I I still cannot lay on my back; I have to sleep sitting up and when I get up it is so painful. I too went to hospital and was checked with ct scan and blood tests and even telling them what I thought caused the pain, no one had any idea. I now know what it is, just by googling. Thank you so much. I will see how it goes.

[@Mxl100]

Mine hurts my sternum and ribs. As it turns out the root of the problem is mostly on your back near the rhomboid areas.

[@stephaniegutierrez6222]

Does anyone ever have either lower rib muscle cramping or stomach muscle cramping with there Costochondritis? I have been using the Backpod and it’s been helping out quite a bit but today while sitting up watching my son play basketball my muscles in my stomach or my ribs started cramping and I couldn’t tell which one it was.

[@ZaeCapone]

I’ve had ankylosying spondylitis since I was 6. I’m 25 now. And I’m barley starting to feel this chest paid. I’ve also just learned that’s a symptom of AS. Man I’m suffering bad. I try these exercises it it hurts to where I’m scared to stretch. Is that normal? Makes me scared to stretch because it hurts so bad 😩

[@ZaeCapone]

16*

[@legocafe8920]

Thank you for these. I’ve had costochondritis on and off for the past 8 years (from age 23 to 30). Honestly, it’s exhausting and extremely limiting for me. Will definitely try these out

[@thanos879]

How did it go?

[@legocafe8920]

@@thanos879 I’ve been using the backpod and stretching for the past 3 weeks or so. It seemed to be getting better until I did a bunch of kayaking and ended up at square one. Now I’m continuing the backpod without doing strenuous activity so will see what happens in a couple of months or so. My hope is that it’s completely fixed and then I can resume normal activities again.

[@techunity1401]

@@legocafe8920 how have you been? Have you gotten any better?

[@Ld-147]

Hi, thanks so much for the helpful content. My left shoulder blade seems to be clicking a lot, the right side doesnt seem to be clicking at all. Have you any suggestions what you think may help fix this?

[@saqr5135]

I just did the first two and they were amazing. Wish I can afford a trip to New York soon

[@meg369]

I have on the right side of the chest. It’s on and off pain. Always feel like I’m carrying something on the chest. Also when I press on the costal cartilage of right ribs it hurts. Does Costo have that tenderness?

[@doozledumbler5393]

Holy shit. I woke up with a really sore chest this morning and just did the first exercise and it was instant relief for a few minutes!!! Didn't expect that.

[@rafaelviscash]

My friend, you are a Godsend

[@pjsparrow8641]

Coughing from COVID caused this for me. Ouch! Thank you for understanding 💜

[@Perez200]

Did you recover from this? How long did it take it you to feel much better?

[@areguapiri]

Stop the covid lunacy.

[@PetraKDesigns]

Awesome, thank you. This is such a painful condition and this truly helps.

[@anababida5090]

Thank you so much for sharing this. God bless

[@tomochikameku3879]

Thank you i was suffering for like 2years but after doing this i feel relief 😄

[@225rip]

Thanks, it helped. I was using Zen8 swim trainer today and pullled chest muscle.

[@emericfokouong5243]

Thank you so much for the video. Mine started about 5 years ago when I was just getting use to daily push up and pull up. the pain is right on the middle of the chest and sometimes I get a bit of relief when I pop my chest and it makes a sound. It's the sound on the chest something to avoid ? Also is the ball you used in the video a specific one or just any small ball will do ?

[@houdini5538]

Costochondritis and intercostal muscle pain are very much alike, I think I have intercostal muscle pain, these excercise are still applicable I believe

[@Synergywellnessny]

Yes and we have another video with 22 exc for Costochondritis. Check that one out too.

[@lloydekins]

Thank you for the stretches, great video! Are there any exercises, like press ups or bench press that can help build muscles to prevent the costochondritis from coming back?

[@Synergywellnessny]

i did a video with 22 exc some are stretches and many are strengthening exc. but you want to focus on balance of upper back and strengthen upper thoracic region. Serratus anterior exc are great.

[@MomaGolds]

Thank you so glad I found this video.

[@lethal_jake2187]

plz someone respond, I sit all day at my computer working with bad posture and I've had costo for a long while now it doesn't go away its chronic. I notice it if I cough sometimes or lean my arms back or certain stretches, arm dips really aggravate it. Do I need to get in shape and fix my posture/ start getting back in shape to fix my costo? It doesn't just go away on its own

[@lethal_jake2187]

when i do certain stretches it seems to do more harm then good and aggravate it.

[@Synergywellnessny]

Check out our playlist for costochondritis we have other stretches. Posture plays a big role, other conditions can aggravate it like scoliosis for example

[@viniciusmullerbaggio9422]

Wooow!!! Thank you so much!!! Good bless you! 🙏

[@dipanjanrej]

Thank you so much Doctor. It's really helping me🙏

[@Mistulangkokak]

Thank u so much doc from Philippines this is what i used to suffer a weeks ago

[@IDoABitOfTrollin]

Still thinking its my heart sometimes. Been about a month so far and might see the doc soon just to make sure.

[@Synergywellnessny]

Well you can rule out heart with many tests. There are no tests for Costochondritis. But always a good idea to rule out cardiovascular disease of any sort prior.

[@missrobynlouise]

Omg I think this has just helped my costiocondritis 😢 ive fibromyalgia and costiocondritis that comes with it and it's very distressing for me and I just tried these exercises and I feel some difference. 🙏🙏🙏😭

[@areguapiri]

I have costo and fibro too. It's miserable.

[@MrTree93]

It's so damn strange how only until maybe last year, doctors have become aware of costochondritis. I went to so many doc visits, tests, er so many times thinking i having heart attack and heart/breathing issues. I don't understand how they didn't know this, and just told me it was anxiety.

[@SubduedOrb]

I am 24, I've had what I assume to be (and what my doctor said is likely) costochondritis for about a year now due to working on a PC and sitting in bad posture nearly every day for many many hours a day. I am trying to be more aware and attentive to these issues so they don't get worse and to give myself a healthier life. Other than these exercises what are some ways whilst sitting to keep me from having costochondritis. PS my pain is much less severe than described by a lot of people here it is more so a constant soreness rather than intense and sharp pain .

[@Synergywellnessny]

We did another video with more excercises try those too. Also have you seen a chiropractor yet?

[@meg369]

Me too! I’m 24 and I studied for an exam 10 to 12 hours a day in a bad posture basically slouched and my upper back neck and chest was severely effected. Now my upper back is better after doing many exercises but still chest pain comes very frequently, it’s still not completely recovered. Are you better now? Your costo reduced?

[@SubduedOrb]

@@meg369 Hey bud, tbh I didn't change my habits too much but certainly have been mroe mindful and trying to be healthier and my symptoms have definitely subsided. i still will occasionally have pain or discomfort but certainly nothing like I had. Keep your chin up and keep working and eventually things will sort themselves ::)

[@deepunair3877]

Doc in my left upper chest it been tenderness, inflamation and pain but now there is no pain but there is inflamation whethet this exercises really helps and i'm suffering from past 2 mons when i started to suffer from omicron...

[@felixolalekanadebayo8946]

Thank you for this. I will try this exercise and also look for the 22 exercises you talk about. I just discovered that the last rib to my chest just got raise up at tail end. I am sure it is as result of sitting down all the time working that caused it. I hope it will correct it

[@jcam783]

Have tried these stretches , and they help . I read somewhere where magnesium helps with inflammation as well . But please check with your doctor before taking a supplement .

[@Synergywellnessny]

Yes I’m general a low inflammation diet is best. We have another video with 22 costo exc start of those they get more in depth w 22 of them.

[@drisharora9231]

Does anyone feel weird while taking a deep breath? When i take a deep breath in i feel like something is stopping that breath and i am not able to completely get all the air to my lungs. When i do i feel weird as in i can’t explain but that aint a normal deep breath. How long does it take for this condition to go, if anyone have recovered or felt slightly better please let me know your stories as i could use some motivation and cross check symptoms: Hoping for everyone’s speedy recovery!

[@pureChem1calz]

It happens to me, you have to take painkillers and use heat and ice therapy along with stretches

[@thanos879]

Did yours get better? Yeah when I take a deep breath, it feels like my lungs are too big for my torso and a stabbing feeling in the back. I don’t have a ball yet to do the stretch like he did, but I improvised with a hard plastic object. I laid on it with my back and rolled on it and it WORKED. I can breathe deeper and the feeling is gone. So that worked but also I tried coughing super hard to see if anything was clogging my airways and yep there was. A piece of thick mucus shot out. I didn’t even feel it there. Every few hours I check to make sure it’s not clogged again. And sometimes it is.

[@azizlebeau619]

The same here. I can't take a fully DEEP Breath and also have pain in my back

[@azizlebeau619]

thank you. Did you better ? @@thanos879

[@MissJenniferVlog]

Thank you! I was so desperate for pain relief and this helped me so much tonight. I appreciate it!

[@Synergywellnessny]

Awesome, that’s why I made this channel. Thanks for the kind words

[@Joe-td6ow]

Does pec fly on a gym work for this?

[@jimwest7107]

Had chest pain and couldn't breathe, was told it was anxiety then cardiac, finally an ENT said it was dysfunctional breathing likely due to musculo skeletal reasons and see a physio. Turned out my back was super tight and sore and then crossed to my ribs and chest. Basic physio and chest stretches has helped.

[@MrGreer200]

It worked like magic! Thanks doc! 🙏😊

[@Synergywellnessny]

Welcome

[@brainyias5539]

May God bless . Some pain gone

[@ninid5297]

Wow these stretches felt really good thank you Dr.!

[@MatthewCyUK]

The ball one for the mid back. Thank you!!!! 🙌

[@Kevodabomb_Media]

Been dealing with Chosto for probably 5 years (I'm 27 now). It is not as severe as others I have heard of as I can still do pushups, benching and those sort of activities as long as I used controlled movements, but for certain movements there is a sharp pain on one side. At first, it was my entire chest but I stopped doing exercise and let it heal a little. Now, I have been working in IT for 3 years with poor posture which has caused the pain to start coming back. Decided to start seeing the chiropractor, and they always stretch out my pecs like in the video, good to know I can do it myself. Also the Lacrosse ball seems like a great alternative to the expensive back pod! I'm going to give it a shot. Thanks a lot for making this video.

[@Synergywellnessny]

Thanks for your comments, good luck. We did another video with 22 exercises for costo that will keep you busy for the summer

[@great9640]

I bought backpod it doesn't work seriously go to someone who knows what he is doing like a chiro, i didn't myself yet but I hope it's a solution

[@shubhamkorgaonkar1770]

Have you cured from costrocondrities? I need help..

[@giobarabadze505]

@@Synergywellnessny hi , i am working also as IT but sitiing in front of computer too long time gets my pain worse , what can i do ? can u give me some advice pls

[@Synergywellnessny]

Have you tried these exercises??

[@pomstattootv3090]

Thanks doc, the 2nd one really helps alot❤ 🇵🇭

[@yasminkausar5186]

Been doing all 3 excerises intuitively for many years, takes the edge off for a few days, before I know it my chest feels like a plank of wood pulling at different parts of my chest n ribs... Extremely painful and debilitating condition 😮

[@Synergywellnessny]

Your a candidate for the maneuver or the hiatal hernia hook device we have coming out soon.

[@yasminkausar5186]

@@Synergywellnessny I've suffered from Hiatul Hernia all my life, is there a link between Costochondritis n Hiatal Hernia?

[@Synergywellnessny]

See a chiropractor then you need more

[@stevegarthwaite9429]

I've dealt with this for over ten years. I've also found that rotator cuff strengthening exercises help a ton. I've tried to sleep on my back but then suffer from sleep apnea. Do these in conjuction with rotator cuff work and you'll see some relief for sure.

[@jaimegarcia9505]

You can feel it where you need it. Don’t over do it. Take your time. 😊

[@tusharagarwal9596]

The first exercise has to be on the opposite side of the pain? I have the pain right below the left diaphragm

[@bmmmm27]

Hello. I’ve had a cracking sternum for a while now. And have honestly built a habit of cracking/popping the joints on it everyday/at any chance for a relief feeling. Is there any way I can stop this all together? Sometimes the slightest stretch pops the joints out of tightness

[@Synergywellnessny]

I have a video with 22 Costochondritis exc I would strengthen your back muscles to create more stability.

[@mikemeier7228]

i got the backpod, which basically fixed it in a few days. If you don't want to spend 70 bucks look up the stuff hte back pud inventor released on youtube and do the exercises with a rolled up towel or a peanutball first. I did it with a tight towlroll first and got great relive, once I saw the concept worked I bought the thing. Costo comes from the back

[@barbarascott828]

I’ve been using castor oil. I soak a cloth rag with the castor oil and put it on my ribs and wrap myself with a lg. elastic bandage. Haven’t had the aches and pain since I started using it!!

[@jakecampomayor607]

Thanks sir. I now have hope to get rid of this chest pain finally, been suffering chest pain in a long time and I’ve been coughing recently too and it aggravates it, after doing the stretches along the video it made me feel a lot better! The only problem now is how to get rid of this cough🙏🏼

[@Synergywellnessny]

Stop smoking???

[@2r380]

Same it hurts like hell when i cough😞

[@KM-oy5yh]

AMEN AMEN, Me 2🎉

[@ameinizee9378]

Exercise #3 hits my pain spot on my mid back, radiating to my 6 7 rib sternum joints in front. Hope this helps. Salamat.

[@Synergywellnessny]

Keep at it, it will improve

[@fionjoey09]

Kamusta? How are you now? Im having costo for months and praying for healing. Will try this exercise but is there any particular ball need to use?

[@patrickhandlovsky7665]

Thank you so much for this video! I have had this condition for about 6 months now - after many visits to the ER thinking this is a heart issue, with all tests coming back fine - the last time I was there (just over a month ago) I was told this is a MSK issue caused by stress and anxiety - I have been through a lot the last few years - But I'm also thinking if years of weight training and drumming weekends with the band developed this condition for me - last weekend our first show back with the band I was playing and the pain starts in my upper right back - like a stabbing pain - very painful - and then will go down to the front of my sternum (I have the pain primarily on my left side but a little is on the right side too - I don't know how I got through the show as the pain was about a 7 or 8 out of 10) I applied some voltaren cream between sets which helped - but then it's painful to breathe too so it's just a horrible condition to live with - and it has given me a ton of anxiety too - I will try these exercises (doing tons of other stretches too and yoga - I've stopped with the weights for over three months - lost a lot of muscle but it's too painful to train now) and watch your other vids too - thanks so much for all the info! :)

[@Synergywellnessny]

Definitely try these but we made another video 22 Costochondritis exc. check that one out too.

[@patrickhandlovsky7665]

@@Synergywellnessny thank you!! will do!!

[@fbdjwjflac]

How’s it going now?

[@patrickhandlovsky7665]

@@fbdjwjflac it has been better but i still suffer with it - just deal with it better now. But wonder if i will ever be rid of it.

[@eaglez9518]

@@patrickhandlovsky7665 Are you still have pain? mine is 4 month now sternum and my upper back the opposite side of sternum😩

[@soumyasen163]

Hi doctor...Thanks for your video. Any suggestions for pain in the backside due to Costochondritis...? I Have had it since 2020 now..the pain is right at the left side of the spine and it's extremely painful.

[@Synergywellnessny]

Yes we have another video with 22 costochondritis exc check that out.

[@iloveejbgssnoopy]

yes thank you Doctor I will try these exercises so much than you I been to the ER too Patrick and scary yes. We can do this.

[@sritamsahu3282]

It's give instant relief. thankyou ❤️

[@Synergywellnessny]

Love that!!! ❤️❤️❤️🙏🏼🙏🏼🙏🏼🙏🏼 fyi/ we made another video with 22 costo exc. that will keep you busy and vary the stretches for you each day and week

[@Synergywellnessny]

Love that!!! ❤️❤️❤️🙏🏼🙏🏼🙏🏼🙏🏼 fyi/ we made another video with 22 costo exc. that will keep you busy and vary the stretches for you each day and week

[@Stuffonyourknee12]

OMG this helped me so much 💜 Thank you 🙏

[@IROPP4I]

You’re awesome - thank you for this!

[@Synergywellnessny]

Thank you

[@gustavorojas4430]

Does costochondritis causes reflux like pain? or the other way around? I mean, reflux causes costochondrotis pain like?

[@xinyi0015]

i was in a car accident 3 years ago. the steering wheel hit my chest upon impact, though i was not injured anywhere else. went for xray but it turned out fine. about a year later i started to have some chest pains on and off. sometimes the pain lasts for 10 seconds, sometimes a minute, sometimes few minutes. it feels like someone is squeezing my chest and i have to focus on breathing and breathe slowly. sometimes the pain is on the right side, sometimes left, sometimes near the middle. if i put pressure on my chest by pressing, there is pain on some areas. i dont do exercises usually. my work consists of sitting for long hours but constantly turning my body to take things from the back while maintaining my sitting position. is this costochondritis and what would be my best course of action? hope you can help, thank you!

[@Synergywellnessny]

Since you had a blow to the chest from the front I would consult a chiropractor. If that’s not possible you can try the backpod that may actually help you bc your impact was from the front and the back pod would push your ribs from back to front. Try that or a foam roller like the excercise I mentioned in this video.

[@richiemc_]

Man I’ve had this chronically for years from ie as a teenager idk what else to do. I think I need a new rib cage or joints. Cold laser therapy and chiro is good but nothing seems to get rid of it for good. Do I have to live with this for ever? Sometimes it’s so bad I don’t go to work.

[@Synergywellnessny]

Maybe you haven't finished treatment, it should be solved after 2-4 months. If not look at scoliosis or underlying cause that's aggravating it

[@richiemc_]

@ solved meaning it disappears for good ? Sometimes it goes away but I have triggers. Like if I bench press or I sleep on my stomach I know I’m in for a flare up. But even when the pain subsides for couple months it’s still sensitive when it isn’t inflamed. And it’s only my sternum joints that hurt. I have no back pain for anything else. Maybe romatoid arthritis ? Idk man

[@richiemc_]

I have some MRIs coming up hopefully it’ll give me some answers.

[@jamesjohnson427]

Thanks doc, How do you feel about pressure on the back between the spine and ribs to relieve the rib pressures momentarily? (Using two tennis balls taped together, which I use normally for back release). Oh just saw you doing this ha