Our full 5 minute guided routine for helping with INTERCOSTAL MUSCLE PAIN!
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- Опубликовано: 13 июл 2024
- Our 5 minute video series as requested by our clients demonstrates a guided routine for managing symptoms & pain associated with intercostal muscle pain. Louise takes you through each exercise explaining what you should do if you are struggling or feeling discomfort.
As with all our videos we recommend getting your ribs & spine assessed properly first and seeking advice from a musckuloskeletal expert to determine the correct diagnosis for you and the best course of treatment, exercises and management!
For more information about Osteo and Physio including what we do and why, check out our website at :
osteoandphysio.co.uk/
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/ osteoandphysio
Thanks for watching, please SUBSCRIBE, LIKE and COMMENT!
Holy cow! I was one pain spike away from calling an Uber to the hospital. So glad these exercises helped!
I got this after intense coughing
I’m so thankful for your video about intercostal problems, especially this one. After being diagnosed 1,5 months ago, I’m finally pain free. And I’m sure this routine played a huge role in my recovery since I followed it every evening.
If anyone who still has intercostal pain reads this: my osteopath showed me a great exercise! Lay flat on the ground, your right and left arm stretched out to the side, then raise your right leg over your left, keep it straight and above the ground. Hold it high enough to feel it in your muscles, it has to be tiring. Hold it a minute and change sides. Do this everyday and increase the time. I can do it five minutes now for each leg. If you do it right, you feel the side muscles of your tight, your butt and your belly and rib cage. And after the exercise your muscles are incredibly relaxed. That helped me a lot and released my pain for at least a few seconds when the pain was unbearable.
I also used a fascia ball for the muscle that was in pain and massages it everyday.
I’m so glad the pain is finally gone.
This is incredible news. Thank you so much for sharing!
left leg over right means ? Can you elaborate ? Or can you show a diagram how to fo it. I am sufferjng from this pain for almost 3 weeks.
@@soumyaroy5455 I try to explain it better.
1. Lay down on your back.
2. Raise one straight leg in a 45 degree angle, leave your other leg on the ground
3. Move the leg above the other leg, don’t put your foot on the ground; hold it 40-50 centrimetres above the ground (depends on your height)
3. Hold this position for two minutes minimum… than change sites
It has to look a bit like this (your legs), but in a 45• angle, not 80• as it seems to be here:
/ one leg straight/high
/
/
/
/
_____________ other leg straight/on the ground
I hope you understand it
@@jasminspieler511 The third step is what I am not getting. Move one leg above the other means?? What is that 40-50 cm clearance u r asking to maintain and how it has something to do with my height? I dont mean to bother anyone. But it will really be helpful if you can explain the 3rd step. Even a hand-made line sketch is fine.
I believe this can help , alot.
Omg this is fantastic, been struggling for 3 weeks, tried many stretches but this worked🎉 at least 50% pain reduction instantly
I've been having pain for 3 weeks and this has done a wonderful job, thank you for the post
I cannot thank you enough for this video. Helped immensely!!
Going to recommend this video to a friend who has intense Intercostal muscle and nerve pain in and under the lower right rib cage. Right now this friend is taking medication prescribed by the doc for relief from what is thought of as nerve discomfort and tightness. This medication gives some relief but my friend is relegated to a supine position in bed or sofa. This video might get my friend moving again. Thanks for it. I've liked and subscribed.
Do you know what type of meds they are?
Intercostal pain can be frustrating but I totally agree, breathing and isolating the rib cage can be so helpful for pain relief. Awesome video!
Yes very good an awesome exer.
I got intercostal pain and think I strained it from bracing too hard on one of my heavy squat reps. This helped me TREMENDOUSLY thank you so much!!
This is what I needed at the moment. Thanks
Very happy to have found you
Thank you for very simple and productive execises - they helped me very much. ❤
Thank you for getting into quickly with our 10 min of preamble. These stretches are starting to help. Thank you!!
This is a great video. Thanks for posting it.
Thank you! Exactly what I needed! 😊
This works! Will be doing this after waking up and during the day for the next few weeks.
I would also recommend hot/cold showers on the affected area. Do a round of (hot as you can stand it) but don't burn yourself for about 2-3 min. then (cold as you can stand it) for about 30 seconds to 1 min.
Do this 2-3 times per session/shower. Doing this brings the blood to the area to aid in healing...
Each time you do this work on getting the water a little hotter and colder...
Many blessings
Theses are brilliant thankyou so much
my pain went away after this 5 min video.. i love you
Thank you so much for this video. Have been in agony this week and this has brought so much relief. 🙏 ❤
Fell off a horse some yrs ago and now left rib muscle pains. Did your exercise for a few minutes and felt relief. You are so good with your knowledge, presentation and very kind attitude. ❤God bless you 🙏🏼
This was so helpful, thank you 😊
Thank u. For this video and the one about massaging the soft tissue between the ribs. Omfg this made it so much more bearable to get back to my workout. Been learning to walk on my hands and started having pressure pains on the side. This helped. Thank u. I appreciate it
Thank you so much!! I’ve struggled with intercostal pain on and off over the years and this is the first and only practice that actually has made an immediate noticeable difference. So glad I stumbled across this video.
Thank you. Thank you
Thank you! This is going to help me a lot!
Very helpful. Thanks so much!
Thank you very very much Maim
Jazak Allah Khair
Thank you, this is very helpful
Thanks! This worked well!
This was very informative thank you!
Thank u ..ur a life saver I've been suffering from this injury over a week and the pain is really annoying
Thank u soo much forda fabulous exer. May god blessu
Just havin pain on da rightside below da ribs an slightly to da back
Wen sitting an getting
Wil continue yr exersise an see.it works ❤🌹
Thanks! I actually was examined for heart issue with a "pridstine" diagnosis, so now I'm going to use your exercises. Mine isn't extreme, but it does bother me.
Wow that is awesome, it just address my problem
I had a clavicle injury and since then sometimes the pain got really bad that I can’t not lay down and even then I couldn’t get comfortable. Felt instant relief! Will keep doing for more long term relief
Thank you!
Thank you !!!!!
Thank you I've been in pain for years and I only started 5 mins I feel pain but then some relief
daily riding motor bike and i always had bad posture. thank you for this exercise ill do thiz everyday
I’ll give these a go.
Thankyou so much 😌
Thanks so much for your lessons they help me very much . Thanks again
did your chest pain went away? how long it took?
Thanks!!
May God bless you ! Half of my pain is gone already following these stretches ! Thank you😊
did your chest pain went away? how long it took?
I'm pretty sure I have an intercostal muscle strain on my left because it hurts in my ribs whenever I hiccup, breathe in deeply or feel the urge to sneeze. The area's also tight and feels like there's a pull anytime I turn or lay on my side. However, these stretches help alleviate the painful strain, so thank you. I think it happened after I was nearly hit by a driver and tensed all my muscles but hopefully it passes soon. I have taken Tylenol, used a heat pad and have done a series of gentle stretches.
Love your content maam im from the Philippines
THis helped so much!!!
I've been having trouble with my intercostal muscle and now I can take full deep breaths!!!!
In how many weeks your pain gone?
Thank you very much, great routine, and helped my partner immediately 🙏🙌
Thankyou very much ...this is very halpe fool videos..
Thank youuuuuu 😭 ❤️
Excelentes ensinamentos
Meeting you makes
My rib injury worth it !!
Thank you so much for this video! I was diagnosed with an intercostal muscle strain several days ago and have been an incredible pain. However these exercises have helped tremendously and I have used them twice a day for the last 3 days and felt a noticeable difference. Thank you again. ☺️❤️
What is diagnosis method/test for intercostal muscle strain? Please reply 🙏
How long have you had the pain? Thank you.
it's been 2 months now, due to some bad position while gyming it initiated, the pain is getting worse. the doctor even gave me shots, it got better for some days but now it's again the same. i am starting this with a great hope......
I am so happy to say this work beautifully. I have been in pain for weeks and this is the only thing is really help me. Thank you.
In How many days u felt relief? How many times u did these exercises in a day? Pls reply. Thanks in advance 😊🙏🏼
How long have you had the pain? Thank you.
Should we wait for our flare up to calm down ?
Also should we do some foam rolling ?
Omg ! This did work for me a little bit ! I’ll try more this evening ❤
Fantastic stretches. I laugh so much ,they're always sore!
Thanks so much . I was misdiagnosed with bronchitis and the doctors told me to keep coughing it up. I didn’t realize I had this strain and kept making it worse by force coughing and huff coughing . After a few days of rest and trying this for the first time today I could feel a slight difference for sure. I appreciate it!
I also got diagnosed with bronchitis/bronchi inflammation. After many weeks I still have slight coughing, but now from this long time effort I also started having intercostal pain in my rib muscles, so uncomfortable :(
@@lllllsuzlllll take it very easy, lots of bed rest and walking combined with trying to retain from coughing
@@callmeda98 thank you and good recovery! 🤗 Will add the walk too! These physio exercises also seem to help 💕 so far 2nd day doing them (along with diclofenac creme massages) and my mobility range vs pain point has improved a lot already!
Have this pain from golfing. Haven’t played in over 5-6 months, recovering from THR surgery on my left hip on 04 January 2022. My PT said from overcompensating my hip surgery may have caused this. And not stretching enough prior to playing my first 2 rounds last week. Goin to watch this and save it.
Our latest series starting this week is all about golfing injuries and how to prevent them which you may also find really useful long term :)
@@OsteoandPhysio awesome!! Subscribed
@stephendibari5010 I had a strained left hip / glute and it transformed into an intercostal strain as well. Neither injury were bad enough to see a doctor but I have a couple tournaments next week (after 2 week rest) and hope this helps speed up my recovery. I played golf today and couldn't go full speed but am learning to not swing as hard and seeing gains in smash factor.
I’m in so much pain after doing this. Fingers crossed it’s a good pain, couldn’t make it through all the exercises.
Thank you for your informative video 😊
Is this stretching exercise advised for bruising under breasts due to fall?
While walking my dog, I fell/tripped a week ago on a grassy meadow area, directly on my far right side, which pushed my breast upwards. Luckily my hands broke the fall to some degree.
After a few days it was feeling much better, but then I spent a couple hours pulling weeds in my garden and sadly now it hurts wirst than originally, but still very localized to the same area right and under the breast.
This has helped and so clear to follow! I’m 32 weeks pregnant and just had a hospital stay from a sickness bug. Seems the constant vomiting has caused the problem and it’s agony. The doctors weren’t much help, but have referred for physio as the pain is awful. Can’t do my normal activities. I’m one week since symptoms started. What’s the typical recovery period with this kind of injury? I’ve noticed little bruises around the sides of my ribs and have, only what I can describe as, moments of cramps/spasms. I can’t do the diaphragm exercise obviously, anything else you’d recommend to speed up the healing? Thank you for the video, it’s given me moments of relief.
Hello, thank you so much for your comment and we are so sorry to hear that you are suffering with a sickness bug. When we have repetitive vomiting or coughing or difficulty breathing this can trigger tightness and sensitivity around the ribs and intercostal muscles as well as surrounding structures into the neck & lower back. Firstly, have you tried having hands on therapy with an Osteopath? As you may need hands on therapy along side the exercises. Also have your tried adding heat to help with the tightness between & around the ribs?
We hope you feel better soon!
@@OsteoandPhysio thank you so much for your reply. Yes, next step is booking in with an osteopath. Wasn’t sure if you could see them when things were so painful. It’s making a difference, so again thank you for posting!
I have pneumonia at the moment and added intercostal strain today. Yay. I imagine yours is much more stressful with a Bubba on the way. My sincere sympathies. How are your ribs feeling now a week later?
Thank you so much for this video and the previous one on intercostal problems! I injured mine 5 years ago playing basketball and haven't been able to do moderate intensity cardio since then. I couldn't find any online content back then on intercostal strains and rehab. Information from the doctor was limited and the physio unfortunately didn't help. Both confirmed it was my intercostals but I couldn't get to playing any cardio sports. I'll try this for the next 6 weeks to see if there's any improvements. Are there any other considerations I should account for given the injury was five years ago now?
Thank you for your comment! Have you tried other manual therapy including osteopathy? chiropractic treatment? Or acupuncture? The exercises should help improve overall mobility and reduce tightness but may take longer if the onset was 5 years prior. We would recommend combining hands on treatment with the exercises for better results if the injury is chronic :)
Hey Aidan I know i am 2 years late but did this ever end up going away for you?
He thanks a lot . A few years ago I got intercostal strain from pulling a driver's passenger seat forward while sitting in the driver seat. A year after I got same problem from lifting a heavy fridge freezer with a friend who pushed it too fast towards me ? Now I've got same thing just by sneezing ? I'm nearly 60 and normal weight but not as agile as once was. What keeps causing it and how do I strengthen it after I have recovered please
Ps I have spinal cord injury from twenty years ago. I am a walker and fairly flexible within reason. The massaging the end seems to help
Hello, thank you for you comment! Have you had this assessed by a musculoskeletal expert as there may be injury/ laxity to the sternochondral joints or injury with the rib heads? As the exercises are great but we would want to know your specific diagnosis as you may need hands on treatment if the symptoms keep returning :)
Great video and 5 minute routine. How many times per day should you do this? Texas, U.S.A.
Hello, thank you for your comment. We would recommend doing this as a morning or evening routine 1x daily initially for the first 1-2 weeks, then after this try and add this into your exercise routine 1-3 x per week :)
Is this the same for cramp here? Ive had a couple of episides recently and it's excruciating, a throwing up level of pain I've not experienced before, will this help during spasms?
Hello, I'm not sure if it's intercostal pain but my back hurts whenever I take deep breaths.
It's been going on for 2-3 years and the pain is chronical.
Whenever I sit for long periods of time it gets worse and the pain is unbearable and I'm feeling stressed out
The cause could be that I was doing those yoga poses where you bend backwards without any support (I think it's called bridge pose?) Or maybe my posture while sitting is bad.
I went to a doctor but he said its a muscle injury but when I saw this video and other comments I feel like it's more relatable to my pains.
I've done the exercise and it feels much better as well as other exercises.
My doctor gave me painkillers, stuff that stops muscle inflammation and a gel to massage my back.
I'm starting to get really sick of it so if there are any suggestions from the videos creators or other viewers, I would like it if someone could give me some insight
Can a whip lash from a car wreck last August effect this?
My shoulder won't allow my brain to move it as it could, it might be because of the rib tension.?
I've had 3 lung surgeries (2 on left), and I ended up with intercostal neuralgia on the left side. I take 30mg morphine/day and it's still extremely painful. It was around 6th rib closer to front before but after my last surgery last April, it's much worse. It's always tense too, and I cannot lay on my left side at all. These stretches don't really help with any relief, and I've tried an TENS unit too, what would you reccomend? I'm willing to try anything.
diagnosed as myosofiscal pain syndrome in sub costal areas ....are these okay to do
Love the British accent! :)
Is there any benefit from actually weight training your lats considering they are right above the rib cage? As in lat pulls on a cable etc? thank you.
Great video! Just diagnosed with this but am getting different info from diff doctors. One said rest it for a couple of months otherwise it won't go away; the physical therapist says keep trying to play golf. I've tried to golf and I cam but can't swing as hard as I normally do. Need some clarification. Thanks
Thank you for your comment; have you tried an alterative hands on therapy or second opinion? We would want to know why is it still painful when you are playing and are there any other structures involved that may be maintaining the pain for example the thoracic spine, other muscles or shoulder joint? :)
@@OsteoandPhysio Thanks for you response. It's 9 months later and even though last November I played golf for 8 day in FL with little pain it is back! I took one swing 3 weeks a go, it was so painful I couldn't walk 5 ft to my cart, I almost called an ambulance. I've been to 2 orthopedic doctors, several chirps and PT's doesn't seem to help. Got a cortisone shot yesterday and was able to play which was great but not sure how long it will last and if I can keep getting my injections. Since they think it's a floating rib my primary doctor said the other day that I should explore having the rib removed, what do you think about that? Thanks
Hey Rich I know im a year late here, I hurt my intercostal golfing too. Did your problem ever get solved? Im going on 2 years of pain from weightlifting and golf..@@richdiorio3650
Thank u. I'm having a pain under my ribs for weeks now cause of coughing Covid-19. And I found your video.
I will do these exercise everyday!! Thanks again.
Good lord what a beautiful woman. Stretches were helpful too.
made a appointment with Dr but month out.. i have jelly ball feel to my left side of my ribs..makes my side feel weak at times..sometimes dont feel anything at all. thinking i strained walking my golden retriever who pulls hard at times .. or is there another issue i have.
I started getting sharp pain, especially work laying down, by my rib side. I began day after I ran my marathon and it was a tough run. Could it have been caused by my marathon ? And what might of happen for me to experience this sharp pain ?
Does a torn/badly strained intercostal muscle ever fully heal? Some activity I do which is hard on my ribs seems to re-hurt it every time I do it and I'm back to square one and have to wait like 6 weeks for the pain to go away.
i got chest injury 75 days ago i got yellow Bruised that went in one month, i was hit in ribs but i am still getting some pain in Muscles on top of ribs , how long should i wait to fully heal or i need to wait six months? Doctor say only two months but practically can take months? I am also getting rope like feeling in Muscles, pain caused only for 10 seconds in between
Can this also help before workout to prevent intercostal strain
I have very severe emphysema and had problems with my rib cage for a very long time
I had complained to my gp that I felt like I was being squeezed and would also get lots of spasm around my rib
If i laughed the spasm were terrible
I now have severe osteoporosis and had two severe wedge fractures at T 6/7 which has left me with kyphosis
I wasn’t told for 5 months that I had fractures I was told it was all muscular from coughing
Can I do these excersizes? I can’t take in very deep breath like I used to but also do belly breathing
It’s not helping with all the tightness around my ribs and abdomen
Will it be safe for my back if I do what your doing slowly
Wow, I slept funny and have been having lower rib pain for the past few days! This immediately helped, especially the trigger point release which I just would of never thought of to do! Even once my pain has gone, is this a routine I can continue at work whilst at my desk to help keep the ribs and spine lose? Thanks 😀
We are so pleased!
Have a look at our ultimate desk exercise routine as may fit better when you are working: ruclips.net/video/DDhH21iXp4M/видео.html
I am suffering from pain and tenderness in right intercostal region and same pain in back scapula region since 2008 i consulted so many doctors all tests are normal I will try this if it will helpful i will be thankful to you
Did you get any relief?
For how long can I stretch to start feeling much better. Because breathing is a really big problem for. It’s like there is air in my chest and my back walls. I get my right neck tension reaching and making me feeling pain on my right jaw
Hello, we are so sorry to hear you are suffering with these symptoms. Based on your symptoms we would suggest speaking with the GP first to make sure the symptoms are mechanical. If this is the case then speak to a musculoskeletal expert who will be able to provide a full assessment, diagnosis and the best treatment plan for you :)
How often should I do this routine
Can anyone explain their experience and feelings of intercostal pain? Did it move around? Cheese grater when you breathe?
Can only go halfway over doing the advanced stretches on one side then the other.
Should I continue doing these daily to get it better?
Hello, this is a great question! We would want to know why you are limited on movement? Is it linked with tightness or restriction of mobility? Pain? For these reasons we would 100% recommend seeking advice from a musculoskeletal expert including an osteopath or physiotherapist as they will be able to assess your spinal and rib mechanics and provide hands on treatment if relevant which could really help :)
How often or how many times per day can one do this....thanks so much
Hello, great question! We would recommend 1x daily for the first 1-2 weeks then after this adding it into your weekly exercise routine 1x weekly :)
I was recently diagnosed with an Intercostal Strain affecting my right rib. While I don't experience sharp pain, I initially had chest pain that has since subsided. Now, I feel persistent pressure on my right rib cage, which is very uncomfortable, crampy, and sensitive. Every position seems uncomfortable, and during baths, the pressure intensifies when I breathe in. This has been ongoing for two weeks.
Additionally, I've developed severe lower and upper back pain, as well as neck pain, leaving me feeling sore all over. As someone prone to panic attacks, I find that taking Lorazepam significantly alleviates my discomfort, likely by relaxing my muscles. I'm concerned about whether this feeling of discomfort, stiffness, and pressure will ever subside. Has anyone else experienced this, and if so, how long did it take to recover? Any advice or reassurance would be greatly appreciated.
I have this kind o pain, but each week, a new muscle/nerve starts to ache. Is that normal?..
My pain and tenderness is more towards my back lower ribs not my front. Will these exercises still be ok?
This is a great question! The exercises are designed to stretch and move the ribs right the way round but we would recommend having your ribs and lower back assessed by a musculoskeletal expert as hands on treatment first might be the best option?
We have covered a video for the upper back and posterior ribs too: ruclips.net/video/sSuzEMjPVig/видео.html
And how many times daily should we repeat this whole process?
Dear author, i seem to have intercostal neuralgia after i took a nap for 3 hours. Woke up and have a pain in heart area. It stays for 3rd day now, how long it takes to go away? I did lots of mobility exercises and even did massage in local clinic. What else can i do? Can it be some imfalamiton? if so? how long it takes to go away?
Are you better now?
@@x.Kristen.x yeah went away. 10 days of no sport, took pills to reduce inflamation and relax muscles. Also vitamine B. im 20 by the way. So all good now, but i will do more strethces to prevent nerves from hurting
@@Jaa_morant I’m glad to hear you’re better. I did these exercises for the first time today and they helped. One also in muscle relaxers and ibuprofen. Will try some vitamin b too. Thanks for replying
I can't sleep on my right side for last 2 years. I did my liver function test, x Ray. I'm suffering lower right rib cage pain when I sleep on my right side
Any updates with you? I also can’t sleep on my right side
@@bklynsimms the doctor said it's happening for muscle pain.
Perhap it doesnt work for me as I m getting worst with sharp pains and poking so great that I almost pass out in many occasions. Now I discontiue all stretching and let the muscles heal by itself whist taking the medication.
Hello, thank you for your comment. We would recommend seeking advice from a musculoskeletal expert as hands on treatment or more specific exercises may be more relevant for you if the pain is persisting.
Hello Mr. Abdullah. I am also experiencing those sporadic sharp and poking high levels of pain. Could you be so kind to let me know which medicine you are taking? I will appreciate it.
Hi am 13 weeks pregnant 🤰🏻, while vomitting i got this pain, it feels like hell i cant even breath. Can i do these excrsises? Hot pack or cold press is effective? Plz reply for me😢😢😢😢
Beauty 😉
My intercostals are in so much pain i couldnt do any of this if i tried ..
We are so sorry to hear you are in so much pain. Based on this we would recommend seeking a proper diagnosis and hands on treatment first to find a treatment plan specific to you :)
I have an intercostal strain on my ribs and chest, these stretches made it flare up so badly it's painful to breath now. You should advise people to not try these exercises when they have an intercostal muscle strain
Hello thank you for your comment, based on our experience as Osteopaths normally if you are finding this is flaring up your symptoms then we would recommend getting your symptoms assessed and working out if hands on treatment is needed first & your proper diagnosis as may not be an intercostal muscle strain. This is due to the fact that normally other structures can be involved in the injury. Secondly, the exercises have been chosen from research and advice given in the healthcare profession to encourage release and movement to the ribs and to improve blood flow to the area to improve recover. Sometimes, this can also cause an area to become more sore. Any questions please let us know.
Hi ma'am!! When I do the diaphragm release, I feel something moving under my left rib cage (like some bubbles trapped) and sometimes get a sharp pain in that region which radiates to upper back. What could it be? Please help :)
I have the same symptoms it could be excess fluid in lungs (pleural effusion)...
An Explorer..I wanted to say if this is constant then im not sure however if its some time after eating my g.p.told me when you have had an injury gas can be trapped under the left ribs just above stomache area..I massage it and it works..!
@@janiceward2169 hey thanks for the reply. Seems like it's muscle strain for me, I've been constantly having pain and taking medication now :)
@@explorewiththebees6476 Hi there, I do hope you get some relief soon, having pain anywhere for ages is depressing, I had it for months and it really got to me..Sending you lots of good healing vibes, hope they help..!!🙌
@@janiceward2169 thanks a ton 😊 having really tough time working with having this pain