Exercises and Breathing Tips for Rib Pain | Costochondritis

[@karelisflores4074]

I am very grateful. After 3 years of struggling with my breathing, I do these exercises and improve automatically. Thank you, doctor. Greetings from Venezuela.🇻🇪

[@stevemora7845]

This helped me almost immediately! I woke up today able to breath and it feels like it's almost gone. I also put cold pack on sternum all day yesterday. Fingers crossed. 🤞 Thank you! 🙏

[@plfitzgerald4540]

thankyou from 🇮🇪and I will try all .

[@khushaldutta9991]

Excellent way to get rid of it . Thank u so much

[@lianam3262]

Thanks 😊 Your exercises blog looks almost the BEST 👌 one online. You are very professional 👏 👌

[@jamesb4188]

I wanna cry, it relieved most of my middle chest pain from moving and breathing even the slightest!

[@MovementFunction]

James B, that's great! Thank you for sharing your success and keep up the good work! I recommend continuing these exercises 1-2 times per week to maintain pain-free mobility.

[@dinnahgrant6968]

Research boswellia

[@iloveejbgssnoopy]

I truly thank you for these exercises and you are helping me so much Jesus I have felt that pain and I twill heal I know it.

[@jesusgodoysavoia9568]

HI!! Thank you for your exercises. I've been told I have Costochondritis because all my tests (cardiac, gastric, pulmonary) were normal. But my symptoms don't match the usual ones I see on the Internet. I've felt chest pressure and tightness, also some upper back discomfort. I don't usually have pain when pressing the sternum, though I feel a minor inflammation sometimes. Nowadays, my chest discomfort has almost disappeared, but now I have it in my upper back! Geesh! 7 months and I'm still not feeling normal! This gave me a lot of anxiety and I've been attending cognitive therapy to ease my mind. I'm 22 and sometimes I feel depressed... wondering if I will feel normal again... :( Have a great week :)

[@MovementFunction]

Keep going, Jesus! Sounds like you are making good progress and I am glad you are attending cognitive therapy as well as performing physical therapy exercises. Keep up the good work. You mentioned upper back pain, too. You might check out my other videos with upper back exercises to improve your motion and resolve pain in the thoracic spine. kzbin.info/www/bejne/aGTNpoiNbdiLisU and kzbin.info/www/bejne/ooiXnIN3rampqa8. All the best!

[@Clodhopping]

These breathing exercises are great. Plus also check out New Zealand physio Steve August... He created the Backpod to help loosen the mid-thoracic spine - doing this loosens the tightness around the sternum/front ribs. It works for me. Plus belly breathing and cat/cow postures on this channel to help the spine. Good luck 👍👍

[@Clairebearthegoodfinder]

It comes and goes ! It sucks and stress management is vital.

[@timothyholloway9517]

I use a tennis ball on my middle back and lay on it and move it back and forth on the sore parts of my spine and this brings me relief in my chest. I've seen several people attest to it working for them.

[@paulieo6447]

Hey, I feel the same way but I’ve been told it’s bronchitis, it also caused me anxiety, I have post covid syndrome and I feel my body is not normal 😢I miss my normal body, I hate having pain in my chest

[@candicefandrei4922]

Thank you

[@tzeeco9152]

Thank you!

[@jimcuozzo9190]

Simple but effective

[@rhondawalker8911]

Thank you for this! I am struggling with new RA pain all the time and the rib pain is fairly new and pretty excruciating. I found this helpful and will try doing these exercises throughout my workday.

[@beverleygregory863]

Hi I have broken 4 back ribs on 17.11.2023, and would like your assistance. I have tried your exercise and have found them helpful and do able. Is there anything else that I can do to speed up the healing process. Thanks.

[@moveongamer703]

I'm 18 and I'm suffering too much...😫😭 Btw thank U a lot Mam...🖤🤝🏼

[@timothyholloway9517]

The best thing i have found is a tennis ball and lay it under your back in the center of spine and roll it back and forth it gives me relief basically instantly.

[@MovementFunction]

Tennis ball mobilization is a great tool! Glad it is working well for you. Just be sure not to roll it directly under your spine as it can bruise the vertebra with enough pressure and repetition.

[@rhodoraitona381]

Thank u so much

[@debasishparida836]

My middle of the chest area.. Under Breast bone pain and swelling.. 24 hr.. In my area Doctor can not recognise what is this... And I suffer with this pain till 2 year.. Please suggest me what I do

[@MovementFunction]

Debasish, if your doctor has ruled out a serious condition, try these exercises to see if movement of your rib cage will alleviate the pain in your chest. Beyond that, I suggest seeing an acupuncturist for evaluation and treatment to help identify the cause of your chronic pain and swelling. Good luck and all the best to you!

[@user-ib2kt4oo7i]

Try a product called the backpod

[@beatrizelenavasquezechever7135]

@@user-ib2kt4oo7i quisiera saber si te a funcionado yo pedí un backpod y aún no llega.gracias

[@Spitwalrus]

Thank you 👊❤️

[@lysstri6356]

Thank you for talking about this. I’m gonna start doing this. My chest pain is finally going away…when I breathe it just feels so tight like as if I can’t take a deep breath and it freaks me out. Its like my body refuses to do it. I’ve been on naproxen, will this help with the breathing? It’s been three weeks.

[@MovementFunction]

Yes, these will help with your breathing. Be gentle and consistent with the movements. Don't push hard. Your body will let go off the tightness when it's ready. I also recommend these breathing exercises from my earlier video: kzbin.info/www/bejne/ZmW9Zadvqsmfo9E

[@wavelldonnally7057]

@@MovementFunction by

[@jakobbecker6435]

Hey, going through this right now as well. Did you get better? If so, what helped?

[@vanessarobson6623]

I have a pectus excavatum and have nearly no movement/breath capacity in the front of my chest/ribs/sternum.. hoping this also helps me

[@CaffeineJogger]

thank you. will try this for sure. Is it ok to do these movements during a run, stop sit rest and continue on or should it be a before or/and after daily run?

[@MovementFunction]

BromptonShrink, Yes, it's okay to do these before, during and/or after a daily run. Truly pay attention to your body, how your chest feels before, during and after, not only pain, but how much your lungs/chest expands, how well you're breathing, etc.. Try doing them at different times and compare how you feel, then continue doing what feels best for you.

[@ramaanand9924]

My problem is when I come back to vertical position from horizontal position I have tightness and heaviness in the chest as well as mid back. So this happens generally in the morning hourswhen I am up from bed. It takes almost one hour to settle. I am better after a hot shower. But sometimes during the day I have pain in the side ribs. Especially when I travel in a vehicle .The pain is very bad when there is jerk.Nowadays I am experiencing the same pain when I sit and get up from a lower level seat(sofa). I am on a homeo treatment. Stretches are impossible. I think this video may help me. Any other advice please suggest

[@Aesthetic_leen]

Hi I'm having shifting chest pain ... Particularily in left upper chest and tingling sensations and nerve pain, lump in the throat feeling, gastric issues , breathing issues since 2 months ..... The first time I had a chest pain I thought it's from the heart. I have done 3 ECGs , echocardiogram, Heart and lungs CT scan, endoscopy ,CBC count etc but nothing came out my heart was fine.. Drs say it's anxiety, depression disorder, fibromyalgia and what not... But I kept on doing my research can came accross people who had similar symptoms as mine and they suggested checking vit d and B12 levels... So I did my complete vit test... All the vit were fine but vit d was extremely low (it was at12). I'm on supplements since 2-3 week ... My tingling sensations are gone but other symptoms including the chest pain are still there... Today I was doing jumping jacks as it helps me with gastric pain relief, when I again felt the same pain on the left upper chest and my left upper back.... When the pain comes and I try to touch that particular area and press it a bit, the chest feels sore and tender... Also my breast muscle also feel painful and sore sometimes. Can this be due to costochondritis because I don't exercise much and I don't have any reason to stress my ribcage or cartilage? Can vit d be responsible for costochondritis? If yes then what are the treatment options?

[@MovementFunction]

LifeLeen, yes, Vitamin D deficiency could cause tenderness and pain in the chest area. Further, you could be experiencing muscle soreness and mild strain from the exertion of doing jumping jacks. For the Vit D part, sounds like you're already taking supplements. For the muscle soreness due to exercise exertion, it will improve with time as your conditioning improves, but to help with that, I suggest trying a modified jumping jack keeping your arms lower. See how that feels and try further adjustments to your arm position and movement. Also, you might benefit from my breathing exercise video with spinal movements: kzbin.info/www/bejne/gJOUhoiJjNCgl7c. All the best!

[@wtaquera]

What are symptoms that come after the stretches. When I do them I feel a pop or like my chest is ripping apart. Is that normal?

[@paulieo6447]

Can this also work for bronchitis?

[@MovementFunction]

Yes, I think this could be very helpful to clear the airways and relieve tightness due to bronchitis. Keep the movements slow and smooth.

[@nikhilgreg6833]

I'm 25 years , and have a severe chest ( in and around heart area ) and back pain/discomfort. XRAY , ECG , blood test and MRI are all fine. I have lot of fatigue and getting tired even walking accompanied by this similar kind of pain, can anyone pls suggest. Note - this pain triggered 3 months back after continuous pushup workouts for a couple of week

[@anakris24]

The EXACT same thing happened to me a few months ago after a really intense cycling class. Doctors couldn't figure out what was wrong with me - tests just kept coming back normal. Finally went to an osteopath after months of pain and was told right away my third rib had popped out of place. I started treatment for that and in a few weeks a lot of my symptoms were gone. This is simply my personal experience. Hope it helps :)

[@FreeAsAButterfly]

Thank you. Please can you give me some direction. I have been dealing with costochondritis since February. I am receiving physical therapy. It has helped but I need more help. Should I go to a chiropractor or rheumatologist? I have inflammation on my chest. Back pain in the left side and soreness all around my left rib till when it ends at the waist level.

[@MovementFunction]

Alba, I suggest following any recommendations from your PT or primary care doctor regarding other medical specialists to see as they have been working with you and know your condition.

[@FreeAsAButterfly]

Thank you

[@ramaanand9924]

I want add one more. I feel discomfort when I bring both hands together from the front. I can't hold it for more than a second. Like hugging ourselves, opening the lid of a bottle.

[@leonbootcamp]

I'm 16 years old, I have costochondritis for 6 months already due to a chest injury. I have been through a lot of physical therapists they say all say the same, Rest and take pain killing and inflammation reducing medications. The pain goes back whenever my medication runs out. Note: Yes I Tried and still doing any thoracic and rib mobilization stretch or exercise I know. What can be my solution to this long term problem. I'm seeking this answer for a while so I hope to get an answer. Thank You

[@MovementFunction]

gusroi21, since you have already tried exercises and mobilization, I suggest a modified program of balanced rest and light movement with a focus on breathing. Check out my playlist with breathing exercise videos: kzbin.info/aero/PLQ3ggWrvWXyBG09cIQCkWzdP2IkaPydVt. The first video does not include any movement. Other videos include gentle movements and you might be able to do them with small movements. First try the breathing exercises without movement. Breathing is a gentle mobilization of the ribs by itself and a great place to start.

[@leonbootcamp]

@@MovementFunction Thank you very much

[@RS-sx6ne]

I get rib pain only after getting out of bed . I don't have persistent/ radiating or pain while breathing . Some area of my ribs are painful when I press my fingers on them . What to do ? I have pain in 5th ,6th and 7th rib where they get connected to body of sternum

[@MovementFunction]

These exercises are appropriate for you and will likely be helpful. You might also check out my Part 2 video with progression of exercises.

[@dailydoja2800]

THANK YOU SO MUCHHHHHH!!!

[@MovementFunction]

You're welcome!!

[@LeeOHHH]

The first exercise seems to help but I still do feel pain sometimes in the middle of chest. Also hear a crack sometimes when I take a deep breath

[@MovementFunction]

LeoSwsh, often it takes times and many days of doing the exercises for longer lasting relief. Hearing cracks with a deep breath is fairly common when restrictions in rib mobility are present. You might try deep breathing exercises for better rib mobility and comfort during lung expansion. I have posted several breathing videos that would likely be helpful for you: kzbin.info/aero/PLQ3ggWrvWXyBG09cIQCkWzdP2IkaPydVt. All the best!

[@LeeOHHH]

@@MovementFunction thank you very much🙏

[@basdeadelharttoorop7654]

I also hear cracks when taking a deep breath in. Cant really feel if it comes from my upper back or sternum. Did you find anything that helped you already ?

[@stephaniegutierrez6222]

Hi. I have been told I have Costochondritis. Mine seems to sound different than others. Mine started with tight upper spine pain that started to burn about an hour after lying down. That pain has thankfully subsided but now I have the classic tight chest and pain to the left of my sternum and pain in lower ribs. Both sides but worse on the left. My upper traps are tight and spasming as well. I sometimes wonder if I even has Costochondritis…

[@MovementFunction]

Stephanie, I apologize for not responding sooner. I thought I wrote back right away. It sounds like you have a combination of issues involving your upper thoracic spine and ribs. Costochondritis is likely part of it but not all of it. When muscles begin to spasm (upper traps in your case), it's a good indication of muscle imbalance and sustained poor posture. Chronic stress is also often expressed in tight upper traps as well. Along with these exercises, I recommend checking out my posture, thoracic spine and breathing videos: kzbin.info/www/bejne/qJyadXVtpp2ZqK8, kzbin.info/www/bejne/ooiXnIN3rampqa8, kzbin.info/aero/PLQ3ggWrvWXyBG09cIQCkWzdP2IkaPydVt. All the best!

[@stephaniegutierrez6222]

@@MovementFunction Thank you! Yes it sounds like a mixture for sure and I have been super stressed. Hope it all clears soon

[@MovementFunction]

@@stephaniegutierrez6222 I hope so, too! Check out my breathing video series... I think they could be very helpful for you. Take care!

[@tst187]

We have the same issue, started with A point in the upper thoracic spine then my sternum started to hurt as well and crack. I have air hunger and yawning. If I stretch my left arm overhead and back my left shoulder and traps start spasming non stop until I stop stretching it

[@stephaniegutierrez6222]

@@tst187 Check out Craig Stewart on Shortness of breath and costochondritis. Let me know your thoughts. I never really had the air hunger feeling he talks about but I had shortness of breath due to tight ribs and occasionally I have what feels like a quick double breath that I do when I am overwhelmed. But I’ve breathed like that for years…

[@stevebrown-bz5ry]

Problem is...i get this a lot....anxiety tension seems to just lick my ribcage up....but then....If I do deep breathing excercises for my anxiety ....it seems to make my chest even worse......

[@imadhussain9449]

I have center right chest pain while laying on bed cannot take breath and waking up from sleep

[@satyapriya4274]

Will rib flares stops with it

[@MovementFunction]

Possibly... it depends on what is causing the rib flare. If costochondritis is causing the rib flare, then these exercises will help. If the cause is weak abdominal muscles, poor posture, poor breathing habits, low back or pelvic dysfunction, or something else, then those issues need to be addressed in order to change the rib flare.

[@katehill68]

Great cudro

[@tea7030]

I breathe and it always feel it’s coming from my top chest. I don’t feel it in middle or lowe

[@lanalook9200]

What about constant left side chest pain, normal ekg. Can longterm anxiety cause chest pain??

[@MovementFunction]

Lana, I can't say for sure what might be underlying your specific pain, but generally speaking, long term anxiety can cause chest pain. Breathing exercises may be helpful, beyond the tips I included in this video. I have posted four videos with breathing exercises, all a little different. Check them out here: kzbin.info/aero/PLQ3ggWrvWXyBG09cIQCkWzdP2IkaPydVt

[@gangaganga5527]

Dr madam I have left side chest pain ecg and echo test is normal and delivary c section last 5 months ago Now are very stressed 😥😥😫 and from left chest pain what should I do pls suggest madam please

[@MovementFunction]

Ganga Ganga, try the exercises in this video, starting with small amount of movement and just a few repetitions. Gradually increase the movement and repetitions when you feel you can do more. All the best!

[@samidaruhi106]

My right upper chest under breastbone pain a bit when i move back or stretch my chest sometimes it doesn't hurt but after few time it happen again when i stretch

[@dinnahgrant6968]

Research boswellia

[@samidaruhi106]

@@dinnahgrant6968 why

[@shafaqmalik8412]

I have pain under the rite breast bone, nothing diagnose in ultrasound and x-ray, medicine also not wrks.plz tel any stretch es.

[@MovementFunction]

Shafaq Malik, try the exercises in this video. These exercises are designed for the pain you are describing.

[@rahulrawat238]

Hi. I’m having a pain in my left side of the chest and sometimes in the centre of the chest while doing stretching exercises. The pain is felt like a sharp pain or sometimes like a needle pain. My X-Ray, ECG, ECHO all are normal. What should i do?

[@MovementFunction]

Rahul, there are multiple potential causes of your symptoms and I cannot tell you what to do. I suggest seeing a physical therapist in your area for individualized evaluation and treatment to be sure that you are receiving the best intervention for you. All the best.

[@infiniteenergys9973]

I have had 4 doctors check me and they have all told me that it's costocondritis usually when I breathe in i hear and feel some cracking most of the time I feel like I can't fully take a deep breathe and sometimes I can when I lay down i feel like I can't breathe to well so it keeps me up at night i lately I have been getting extreme anxiety attacks due to the fact that I think it's something Alot more serious that thought is just stuck in my brain I'm only 18 so hopefully not but could you suggest anything that could help me with all this i know it's Alot to read but it would really help me

[@MovementFunction]

Infinite Energy, the exercises in this video may be a great help to you. Start with slow, gentle movements matching the movement with your breath (inhale to prepare for the movement and exhale as you do the movement). Also, I think my breathing exercise series may be very helpful for you. Here is the video for breathing with spine movements: kzbin.info/www/bejne/gJOUhoiJjNCgl7c. You might try the other videos in the breathing playlist, too: kzbin.info/aero/PLQ3ggWrvWXyBG09cIQCkWzdP2IkaPydVt. All the best to you!!

[@dinnahgrant6968]

Research boswellia

[@jakobbecker6435]

Hey, I’m having the shortness of breath right now too. Did yours get better? If so, what helped?

[@legocafe8920]

I have costochondritis with alternating neck pain and it’s completely debilitating

[@humanbeing7667]

Get a electric pen for muscle pain, it was the only thing that helped me.

[@cardiniurah7441]

Hi am sorry how long will it take it really hurt sometimes it goes away but when I excercise again it hurts please help🙏

[@MovementFunction]

Cardi Niurah, everyone is different and every injury is different, so I cannot say how long it will take for you to recover. In general, I recommend waiting at least one week after pain goes away before returning to an exercise program and it should be light exercise to start. You might be trying to do too much too quickly. Or there is a particular exercise that is aggravating your pain and causing re-injury. Try to start with just one exercise at a time to see what is causing your pain to return.

[@cardiniurah7441]

@@MovementFunction I got hit at a basketball game last year on August but when I didn’t X-ray but it didn’t show so I stayed thinking it’s normal until I did check up this year on march that’s when another doctor told me it’s chest inflammation

[@cardiniurah7441]

@@MovementFunction also thank you for replying I couldn’t get further help till here I’ll try light exercises then

[@arnabmitra4348]

I have no prob to taking breath or i have no paining . Just i feel some aches during some movements on my right side lower rib cage . And a uneasy feel in my back right but not pain . What exercise should I do ?

[@MovementFunction]

Arnab, thank you for your comment. I can't say which specific exercise(s) you should do based on this information (I would need to evaluate you, which is far beyond the scope of this channel), but the exercises in this video are great for stretching tight muscular areas in the rib cage and middle/lower spine. You might also try my other exercise videos for the mid back/thoracic spine and low back/lumbar spine.

[@urpappa]

I am having upper back pain, pain in uper spine and pain in chest and ribs from last 7-8 months. My back xray is normal. Feels pain in mid chest while sneezing and deep breath. No cough at all. No fever. No hoarse voice. My all blood test are normal for vitamins. Pls guide me what will be the reason.

[@MovementFunction]

lol, I'm not sure what the reason is for your symptoms. It is possible to have costochondritis and normal xrays, so I think you've found an appropriate video with exercises that might be helpful for you. Give them a try for 3-4 weeks and see how you feel.

[@urpappa]

@@MovementFunction thank you so much I will surely go for it

[@johndou7041]

I feel sharp pain on my right rib when i breath.I just had appendicitis surgery 3 weeks ago.Please help me

[@MovementFunction]

John Dou, please follow up with your surgeon or primary care doctor right away to determine what is going on and to receive the most appropriate treatment.

[@johndou7041]

@@MovementFunction after my appendicitis surgery i have lost appetite since 1 month

[@pinkidevi3651]

I have pain in my breast area.... there's swelling and a bone I can feel there.. I have done ultrasound and the report was normal...what should I do maam

[@MovementFunction]

pinki devi, is physiotherapy available in your area? I suggest seeing a PT for an individualized evaluation and treatment plan. All the best!

[@pinkidevi3651]

@@MovementFunction yeah it's available here..ohk ma'am thank you for the advice...

[@jahzeelpalencia1412]

I am only 11 yrs old and I had chest pain that transfers sometimes from the upper right, left right, center, and lower area of the chest 😔. My doctor said thou that I might have costocondrithis but they need to observe. The thing thou is that, where can I find the pain in the ribs area, because I was always wondering which part it hurts the most but I can't find it.. it makes me scared that I'm not sure if I have costocondrithis or not. I almost experienced some body pains due to my period making it worse.. any thing I can do...? 😥 The chest pain thou is just mild.. but my left arm started hurting and I thought it was because of my period since some people had that... I would love it if their was some positive responses..!

[@MovementFunction]

Jahzeel, it is common with costochondritis for the pain to travel from one area to another, rib to rib, front to back, etc., without a clear specific source of the pain or primary painful spot. Body aches are also common with menstrual cycles. The combination of the two can be quite uncomfortable. The exercises in this video will help alleviate the pain you're experiencing in your ribs and chest. I also suggest my breathing exercise videos, especially the one with spinal movements as I think it'll help move the pain out of your chest and alleviate some of the body aches. Breath is a powerful tool for calming the nervous system and decreasing pain. All the best to you! kzbin.info/aero/PLQ3ggWrvWXyBG09cIQCkWzdP2IkaPydVt.

[@maplenook]

Fish oil and turmeric

[@daynawoodruff3472]

Im 14 year old and this sharp pain is really painfull😭😭

[@HuzaifaAnsari968]

i have this pain but still not going 🥵

[@Clairebearthegoodfinder]

I feel like I am being crushed from both sides of my ribs and from the back as well. I also have Neuromuscular Scoliosis. I am so tired of being sent from doc to doc no answers no suggestions nothing! Welcome to healthcare in Palm Beach county pathetic and disgraceful