Can't Conquer COSTOCHONDRITIS? Try These 7 MUST-DO Things! (Hidden Cause Explained!)
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- Опубликовано: 23 июл 2024
- These 7 tips are a must for anyone struggling to overcome Costochondritis. Each is 100% based on what I find works clinically with my patients. I genuinely hope they help you too!
- Grant
Costochondritis Course Link - NEW discount code (15OFF) added September 6th, 2023!
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Time Stamps:
0:00 Intro
1:29 Mental Outlook
2:58 Treat Your Upper Back
7:07 Deep Breathing
10:43 Upper Back Strength
12:16 Effective Pec Stretching
14:25 Postural Habits
16:44 Costochondritis Course
17:43 Outro
Equipment Recommended For This Video:
- Lacrosse Ball: www.yourwellnessnerd.com/prod...
- Theraband Set: amzn.to/3d4MveM
- Resistance Bands: amzn.to/3lVZlRE
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About Your Wellness Nerd:
Your Wellness Nerd offers a new perspective on pain, injury, and improving your quality of life based on the work of one really passionate Physical Therapist. Grant is a HUGE nerd about optimizing human function and performance and hopes to provide the "a ha!" moment you didn't realize you were looking for.
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#costochondritis #costo #yourwellnessnerd
I genuinely hope this helps those trying to overcome Costochondritis!
Costochondritis course link: yourwellnessnerd.teachable.com/p/costochondritis/
Thanks to YOU, I was able to ease my pesky costo pain. It was debilitating and scary. My lacrosse ball is my go to when i have a mini flare. My frontal pain has gone away and narrowed down to sore back muscles. A MILLION thank you! US drs don't get it. Now time for strengthening 🤩
HELP I am in constant screaming pain. Taking any pain meds I can get. Pain does not ever go away. spine out of alignment. Wemt to therapy to straighten my spine. Worked for low back. Pain is gone in low back. Now terrible pain in front. Across chest, under breeast. Especially left breast,
By which test costochondritis find
hello. how long it would take to cure costo using tennis or lacrosse ball in the back
@@gabyramos7722 within how many days did your pain reduce after using lacrosse ball.
I had costochondritis for 7 years and had seen several doctors, chiropractors and the pain would go away for like 2 or 3 days after a session but would always come back… I slept in a friends bed ( a really costly memory foam bed) and for the first time in years I felt no pain waking up, and the pain wasn’t coming back throughout the day .. I think a good bed can really help a lot of people, or at least make the pain more bearable
It can certainly be something to consider to help buffet that underlying physical dysfunction!
For over 30 years!! I have been hospitalised, scanned, mri, seen specialists and of course my GP for many, many years. Only recently has the www shown me what this debilitating, painful, sleep depriving, long lasting, knife stabbing, not liver disease nor gallstones… (my pain is in my lower right rib area). Sometimes the entire area cramps up, and I’m saying that is some other level of scared pain. 6 months seeing an osteopath has immensely helped. But only recently has the www thrown me this diagnosis and I tell you, I am following all guidance from professionals I have been offered here and it all makes sense. The anxiety, stress factors, that’s me. I am now starting to feel acknowledged and supported by videos like this. 😊. Thank you thank you 🙏
I have had costochondritis for a year and a half-- caused by repetitive upper-body twisting from my sport. I also have fibromyalgia which came on later. I am convinced costochondritis and fibromyalgia are connected. Just simple walking causes my rib muscles to tighten up and breathing difficult. My entire body becomes tired. The most effective relief is lying down. Otherwise, I just have to endure upper-body stiffness and tiredness until I get home and am able to lie down. Costochondritis is a life changer with no clear solution.
I hope things are improving for you mate!
I experience exactly the same, it's very bad, walking is not relaxing anymore. I think the solution lies in changing our muscular imbalances that caused the problem. I also think the causes are always unhealthy positions we hold for long times during the day, sport only makes the problem more obvious.
You are a very good teacher my friend!!Thanks for this video
Appreciate it mate! More importantly, I hope it helps!
I have had fibromyalgia for 5 years and on and off again costo which usually doesn’t last too long thankfully. Fibromyalgia is nervous system dysfunction and very much connected to costo. Therefore correct breathing has helped me as well as foam roller, massage and good chiropractor care and importantly keep moving my body even if it hurts.
Great video and much appreciated!
Hope its helpful!
thank you for the info..more power
Thankyou for the video i have been struggling been 8 weeks now i will try these stretches and fingers crossed will help.
Hope it helps too Ed!
I just discovered this tutorial - thank you so much. I’ve had pneumonia over the holidays and coughed really hard and now have costochondritis on my right side. I’m struggling with pain, spasms and tightness. Going to implement these tips today.
You're welcome! Hope the tips help in some way!
So grateful. This helped more than any other video. I was targeting the painful area. I found the root cause area and the pain relief is beyond words. Still hurts but sooooo much better. Thank you 🙏
Amazing Angie! Hope it helps you settle things long term!
@@YourWellnessNerd thank you. The only problem is once I stop using a ball on the root area it goes back to how it was before.
I’ve hardly been able to sleep from pain since I did it a week ago when a 225 pound guy landed on me with his arm under my ribs when he threw me at Krav Maga (I’m 130 pounds) !
It feels like it’ll never go away at the moment but I know intellectually it’s only been a week :(
I’ve had it 4 years. Even went to a heart Dr. Thinking it was heart related. Failed a stress test, even got put on statins and had a camera to check for blocked arteries. Found nothing, it was costochondritis. It literally made me so depressed for years and gave me panic attacks. I wish this on no one. It’s starting to finally improve because of these vids and chiro. Wish I knew it wasn’t heart but this years ago.
Hope you're recovery goes smoothly from here mate!
Dang so u failed stress test and they thought you had what?
Thank you so much for this video!!
You're welcome Alice! Genuinely hope it helps you!
i can't tahnk you enough for this incredibly useful video! You've covered it all! I'm pretty sure that my and most of other sufferers with this problem starts with the bed posture, which you cover in point 6. Too much time sitting, usually leaning forward (or to one of the sides) position at the desk, looking too intensely at the computer monitor is the root of most of our muscle, spine, nerve, eyes, and even brain fog problems.
Glad to hear it may have helped mate! Hopefully things settle quickly for you!
I had it now for about two years. Hospital bill 12k. This video is the most help I had in the two years and it was free. Thank you alot.
Glad to hear it mate!
@davidlegette4696; and after 10 months,. .no help ??
Thankyou you have explained exactly where my pain is. I’ve had did for years and just try stretching my arms but the movement of putting my arm on the wall and tensing the back has really helped. Thankyou 😊
Great to hear Irene! Glad it may have helped!
Thank you so much!! 🙌😁
I'm so Grateful to have come across the Wellness Nerd...I'm from New Zealand.. I have recently ..I'm 63..I am relatively in to keep my self fit .. despite trauma I have gone through in my life.. Having come out of Childhoid trauma..Abused physically as a child...Then into a very violent abusive relationship.. having left..it 33 years ago..I had many blows to my back..and other injuries..also I had many a falls..but never sought medical help.i have had heart surgery 10 years ago..I have also lost 54 kilos over a 7 year journey....I don't smoke or drink alcohol...but recently I had found a lump in my tummy area.. turned out to be visceral fat that hardened..I thought might be a Hernia..but wasn't..I had a C.T.Scan..that indicated slumps on my left breast..as I had already had a mammogram 4 months earlier.. indicating it was normal..in NZ.. Mammogram is done every two years...C.T.Scan . picked up the lump...I had To have another Mammogram ..the technicians could not find any lumps..in the left breast,.. technician, lifted my left breast..and spotted some bruising.between breastbone and ribcage , she also felt two small lumps..also no matter what angle they tried..after checking with the doc in charge..it was decided a Ultrasound scan.. while the ultrasound images was being done..two shadows were spotted..and the doctor said it was very uncommon to find lumps in that area..of course a biopsy was done through the lower region of my breast..as the lumps or shadows as she referred to..them as..not a great experience..but two weeks for results to come..but then just received email to go see surgeon..Ever since the biopsy..I have felt breathing difficulties..and I know it's not my heart..but I also had to think back to the times I had some really bad falls..and had bad bruising..but never sought medical attention for it have found that walking distance leaves me feeling out of breath...I have found that since the biopsy was done..my breathing problems has got worse...(Please note ..my lympnodes..were fine...but I am feeling that I have the feeling I have the Costocondritis.. condition..I have tried some of the stretches..
Thanks for sharing mate! Sorry it’s been a bit of a battle for you along the way. Hopefully the tips in the video can help you find some long term relief!
Thank you for sharing this! Extremely valuable content! And naturally my body addressed the first three steps when my body realized I was going through this condition. And I naturally started to do step 3 with deep breathing and find this expansion of my chest wall helps heal. Yes my nervous system fight or flight is causing ALOT of my current ailments! EFT tapping, deep breathing, and deep tissue massage using so many tools, foam roller, pso-rite, Coregeous ball,
You're welcome Melissa!
I'm doing Steve August's program right now but if turns out it doesn't work for me then I will definitely buy your course. I so desperately want to get rid of it, it's such a debilitating condition.. Thanks for the value you provide mate.
Good luck with your progress Ludwig! Hopefully you find something that feels like it does the job for you!
Wellness Nerd, thx for this video. Like so many, I do my own research and stumbled upon this video. I'm 71 YO, a male, retired and suffer with this and many other afflictions involving the spine (Lumbar, Thoracic and Cervical). I have come to learn that doctors only pursue & treat symptoms by telling you to Take a Pill For The Ill. I have many "Itises": Tinnitus, Sinusitis, IBS, TMJ issues, Breathing difficulties, Occipital Headaches & Temporal Headaches, Lumbar and Cervical Stenosis and Dextroscoliosis of 25 degrees. L2, L3 and L5-S1 disc bulges as well as very importantly T9-T10 disc herniations. Plenty of Chest pain and soreness and this stuff affects my Diaphragm . Notwithstanding the Thoracic spine issues is the Cervical Spine: This is a Main Culprit of Misery in your Body. Forward Head Posture is Destructor to your body. Cervical Instabilities affect Nerves (The Vagus Nerve - the most important) both Up and Down from there. Yes, I too have suffered with Anxiety and Panic Attacks for years. Not too much lately as I take many supplements to help combat the Nervousness and try to relax the body and the parasympathetic Nervous system. As one Chiropracytor that I follow on line on YT said : Forget about Diabetes as an epidemic, Forward Head Posture creating Neck Pains and Instabilities will make that look like Child's Play. With the Billions of people looking down at their Phones all day long, looking at PC screens and Poor Posture driving, will create the new Epidemic affecting your well being and health.
Hey Aldo! I hope you find some things throughout the YT space that helps you feel some sense of normalcy. Good luck mate! 👍
This is the best video on Costochondritis I've seen!!
Once I started working on my ribs at the back it has settled down by 75%. I've been dealing with cotso for 10 months. Mine isn't located in the sternum/chest, it's in my lower ribs on the right side.
I do have a very bad back, particularly in the thoracic area.
I was a hairstylist for 16 years and had to give it up due to chronic pain. Been on a long journey to figure out what all my symtoms meant. Recently got diagnosed with Myofascial pain syndrome and Costochondritis.
I appreciate this video so much, going to continue to do these recommendations and hopefully heal the last bit of pain!
Glad to hear it helps Crystal!
This is the best st video I’ve seen on this topic. Very comprehensive. Thank you so much for this content! Hopefully I can get pain free and get back to training at 100% again very soon
Hope it was helpful Matthew!
I like the way u tackled this. Thank u.
Hope it helps in some way Dolly!
Thank you for posting this :) As someone now whom has suffered with this for a year and a half now, it is really a horrible condition to live with. After multiple ER visits thinking I was having a heart attack, to physio and chiro work - my chiropractor late last year was the first to officially diagnose me with it - a diagnosis because previously no one (not even medical doctors) could tell me what was going on - that was scary enough dealing with the chronic pain. My chiropractor told me I most likely developed the condition through years of drumming (35 and counting) and developing that slouch while hours of playing - as I type this my mid back is really giving it to me. But I was also an avid bodybuilder, working out an hour + everyday and I wonder if that contributed to it as well. I did go through a lot in my life before this hit - definitely some trauma going through a divorce, losing a Father and getting laid off at my job - so those events probably did not help my case. But here I am no better than last January despite multiple chiro adjustments, physio and my own stretching and yoga. I do take more vitamin supplements than I use to - lots of anti-inflammatory's as well which has helped - but drumming a full show and hitting the gym a little harder brings back the wicked pain. And as a result I have developed health anxiety, stress and depression - something I have never had before. I'm going to therapy for that which is helping. So I just get on with it continuing what I do and hoping one day it goes away - I would not wish this condition on my worst enemy - brutal to live with on the daily because of the near constant pain. I'm going to look at your course too!! Anything to help me I'm all for now : )
I hear you Patrick! Sorry its been an ordeal! Hopefully some of those tips can really help you chip away at the foundations of your Costo! Keep me in the loop!
@@YourWellnessNerd will do!! :)
All my pain is in the right side and upper back absolutely no pain ever at the front.
@@itamcerlean hi, i experience the same symptoms as you for 5-6 years now. It was unilateral in the beggining, now started affecting the left side a bit as well... moving around
Look at getting yourself the Original Backpod. It’s a dream! By st Steve August. ❤️
You are spot on! I had a two year bout of costoshondritis in my late 20's, my Rheumatologist had me on Prednisone for those two years; all I could do was lie down and try not to breathe much until it passed. It went away, (I thought) I also a very serious physical trauma almost 30 years ago. Went airborne, landed on my R side, broken collarbone, R radial fx. Fast forward many years, fascia adhesions, massage therapy, PT, chiropractors, intercostal injections. A few months ago I was sent to ER for chest wall pain (I knew it was costo) I saw a neurologist and had a thoracic MRI last month. No neuro damage. I really relate to the psychogenic component and especially the related front-back connection. I'm going to have to do this myself at this point. I'm glued to your channel for the foreseeable future
Hope it really helps you Diane!!
costochondritis and intercostal sem pain ? can u tell me about ur intercostal
Became aware of it in the fall and trying to deal with it . Getting there and your video is helpful. Some of the free weights exercises and my job have caused some aggravation. Mostly at night...
Good to hear its helpful mate! Hopefully you can gey on top of things quickly!
Thank you this is definitely helpful
Glad it resonated Michelle! Anything in particular that made a difference?
Looking forward to trying out these techniques! ❤
Actually it is due to tightness in the back . This video makes so much sense . Thank you!!
Hope they've helped!
@@YourWellnessNerd I am feeling better
Just did your first exercise with the ball on the spine to identify the connection to the back, instant relief after years. Thank you!! So helpful.
Great to hear!
As an ECHO student (I'm 25), we have to mash the transducer into each other every few days for several hours, always in the same area, just left of the sternum (roughly in the 3rd-5th rib space) in order to visualize the PLAX and PSAX views.
I was in so much pain I thought I was dying. In the middle of the night, I woke my mom up and had her drive me to the nearest hospital... Long story short... I saw an awesome doc and she said I'm not dying lol the cartilages in my rib joints are just very mad at me.
Thanks for the video! I have a feeling that weak/tight back muscles lead up to the severity of the issue as I’ve had chronic back pain for years. I’ll be trying your exercises and talking to my primary care doc about possibly trying physical therapy and maybe starting pilates again to strengthen my core. Thank you!
Glad to hear you're not dying Cierra! Also, great to hear you have a strong plan going forward!
My thorasic spine is so inflamed and tender to the touch and painful, my chest is absolutely killing me daily my anxiety is off the charts and the depression just gets worse. Its just awful!!
Sorry to hear that mate! I'll have a another costo video coming out in a few days that will hopefully help in some way!
Going through the same thing , it's too much I hated my self it's not 3 years
Do u feel short of breath also
Thankyou for the video. Iv basically cured mine doing similar work on the spine /back but i will sometimes still feel it a little . I will follow a couple other tips on here also
Hope the tips make a bit of a difference Danielle!
I'm 14 and I just had anxiety. Then my chest started to ache a little. Then I had this. So now I'm going to start doing your exercises. Thank You!
Hope things have improved for you mate!
Can you tell us how is your pain now is it gone
I also had anxiety and after that my chest has been hurting like this for almost 3 years, i still don't know if it's costochondritis or something else but all my symptoms match it
Having it a year right now diagnosed video helped much thanks
Glad it helped!
Ur the ONLY person to say its back problems that radiates to the front. Now Ive been able to reduce the flares to minis. And I would not have gotten here if it wasn't for your explanation. Now it's strengthening the back. Middle back is where I feel it. 🤩
Great to hear Gaby! Glad you're seeing some progress!
@@YourWellnessNerd yes thank you. The mental anxiety that accompanies costo is real. Especially at the beginning when you have no idea the cause. I wish more drs were educated in this.
No he is not , there are two American PT that have said its the back
I am an analyst that sits in an office chair all day for work. Since I telework, I don’t move around much. I was sitting in my desk chair when it first came up. It lasted 8 days and then it released and I felt good for about 40 days. It came back, I found sitting up on my bed felt best yet it still too 7 days for it to release. Again for about 40 days it came back. It lasted about 7 WEEKS, off and on so my doctor had my do several test that all came back clear (blood and urine tests for kidney issues, and a CT scan. The doctor said she believes it’s Costa Chondrites. I was pain free for about 3 weeks and it’s back! I am unable to work or care for my family and I’m becoming depressed. This video is really helpful!
Hi I have been struggling with Costco for a total of 24 years it is awful there is no medicine for it and I just pray thanking God for practitioners who helped shed light on this disease and syndrome to stop the suffering and it's deeply affected by Mental Health and Behavioral Health and made normal life a challenge for a very long time.
I hear you, hopefully you've found a path forward finally!
Thanks for the great tips! Have had this for 12 months now (2nd R sternocostal jt). After failed nsaids, steroid meds & an US guided cortisone injection, I started using the BackPod in July (same principle as tip 2 - treat the back). Has improved a lot with this along with stretching, massage & osteo visits but not 100% pain free yet. Your additional advice is much appreciated & will look at the course. Can certainly be a debilitating condition & tricky to fully resolve!
I hear you Jayden! Hope the info helps you conquer it! Let me know if you have any questions!
@@YourWellnessNerd thanks! I do have a question: my thoracic rotation is still limited and painful particularly towards the injured side (right). Do you recommend using PNF rotation stretches and if so, do you have any favourites that work well? I’d like to be able to return to activities such as golf and swimming at some stage!
@@2552923 do the massages listed in the backpod booklet and the exercises he suggests. You can email him directly.
I have had it on and off for 12 years. Been lucky and had a 4 year gap of no problems. Had a massive set back and been struggling the last 4 weeks. Going to try the advice you have given see if it helps. Not many doctors are helpful with this.
Really hope it does help Rhian! Feel free to let me know how you go with it!
I am 2 plus years with suspected costochondritis. Have tried remedial massages, yoga, osteo, cupping. Trying physical therapist. I get flare ups when I weight train or do lots of cardio. Interesting,...6 Drs later finally having someone take me seriously. I partially tore my shoulder 2 years ago (no idea how ) and drs have just tried ro give me anti inflammation and pain killers 🙏 thanks for the video . Will keep watching 👀
Best of luck with it Nicoletta! Genuinely hope the video is helpful for you!
Back pod Steve august
Please consider having Dr Steve August the creator of The original backpod on your show. This man is incredible, he had the condition for 7 years so he gets ot. Plus if you have DETAILED enough emails he will attempted to assist you. He’s been an incredible support to myself and my husband to help try and get answers in Australia and told us where to look. He’s in New Zealand. Please if you even just look him up and read. Reviews. Please consider purchasing a backpod also❤️ it’s a game changer.
So helpful
Glad to hear Dolores!
I woke up today with the WORST costo flare up (most pain in my shoulder blades) I've had in over ten years ! Your video saved me today, I can't thank you enough 💕 The pain is not completely gone, but I was doing the tennis ball thing and felt something crack, and it was instant relief!
Great to hear Deanne!! Hopefully it's not too long until you feel better again!
@@YourWellnessNerd Thank you 😊
Does it make u feel like u have to pop ur back
@@carmella88 yeah sort of, I kind of want to crunch it, like cracking knuckles
@@deanneowen9312 hhmmm I wonder if this is what I have 🤔
Had pain left side for 16 months. Had ultrasound diagnosis inflammation of ribs. Costochrondritis disgnosed.
Did they offer any treatment or recommendations?
It’s absolutely ruining my life. I’ve had it for 12 years but this past year I have a flare every month sometimes lasting a couple days sometimes weeks and NOTHING helps the pain. It’s debilitating constant pain in my left ribs 5-7. I’ve tried every nsaid, every topical, prednisone pills and even had morphine for kidney stones that didn’t touch the rib pain. I wake up, feel it’s there and I’m instantly depressed. I really hope I can get some relief because I feel like I’m failing life being stuck laying down all day in a flare.
try cutting out oxalates + sugar, and add in intermittent fasting (one meal a day), i think it's helping me. our body has an easier time healing when it's in ketosis
What’s up my guy! I’m wondering if anything has worked for you since you left the comment, I’m rooting for you, hang in there
I am so sorry you share this suffered pain. I wouldn't wish it upon worst enemy. No one truly can relate unless you've suffered. Sending comfort and loose stress and pain relieving energy and thoughts
I feel you on this :(
I totally r3late to that, just watched a video similar to this. About lying on a tennis ball the same side as the pain, then pushing your back on it up and down, I did this ..,right in the centre of my back ribs it really hit a bad sore place , pain shot through me and but sir3 for couple of hours then later I couldn’t feel cost pain, anymore and not today eithe4 so hopefully found the cure
I quit drinking & have it now.
Quitting smoking next, I hope that helps.
Rolling on a tennis ball up and down both sides of my spine has improved my symptoms at least 80%, just finding spots that are tender and raising and lowering my arms, the first time was really tender, now it's easy, I just get 'clicks' as everything gets tight if I don't keep loosening up where my ribs connect at my back.
Great to hear you're hopefully finding a way through those symptoms!!
@@YourWellnessNerd thanks man, this video helped a lot.
It's so hard to Breath and suffering non-stop burping that makes me so tired and cry every time. And also i notice the symptoms every time i eats or drinks any foods that is cold 😞😞😞. this video helps a lot.
I hear you Liezl! It can be quite a tough thing to have for so many people! Hopefully the video helps get you through it!
I unfortunately caused this condition on myself because i would dab concentrates constantly.. i stopped doing them and i get that pain in my right front chest area through to my back and shoulder blades.. its terrible and im hoping i get slmething from your video. Been to the er once and they ruled out everything else and this condition is the only thing that honestly makes sense. So thank you!
Hope it was helpful!
I have been experiencing costochondritis for nearly two years. Have little short spells without pain that lasts for a few days then it's back. NSAIDS seem to do little. Pain killers work obviously but only to dull the pains and not take them away. Always feel pain in the back by the shoulder blade right next to the spine. I must admit the there's more pain in the pec at the top by the shoulder/armpit and down. So I noticed my pecs had tightened and the neck on that side too. I am now focusing on the pecs and neck with stretches daily. I have pain in the rib right under the pec. Always around the bottom of the sternum when it comes. Sometimes at the top by the collarbone on the right side. Been uncomfortable and scary for almost 2 years and as a result I now have anxiety that lasts for an hour or so. That's a recent thing. No pain, no anxiety. So fear is now a factor. Always also feel strange feelings in my shoulders before anxiety which I understand is a natural fight or flight response. I won't give up. I will get better. There is no way I am letting any of this beat me. I have to live this life anyway so I either let it consume me with pain and fear, or I take it on. And I Would rather go into anything with a fight and a plan than do nothing and leave me suffering. Its not suffering when you are battling. And one day you will overcome it or deal with it better mentally by opposing it. Fighting it to me is better than running from it. You got this guys. Also I use a backpod. I'm not affiliated in any way at all. But my gosh does it help free up the back. And definitely posture. That's a big piece in this jigsaw. There's a lot to do, but it's better than doing nothing. Listen to this guy. Listen to the backpod videos and watch your posture. Also please please please exercise and stretch the back, pecs and chest daily. It may get sore but my pain is getting better and more manageable each week. Peace and Love to you all. You got this. ❤
Well said mate!
@@YourWellnessNerd thank you 👍
Hi Grant, I'm 17 and have had costo for about 7 months, It started one day when I was bench pressing one day and noticed pain in my sternum, but I'm pretty sure the main contributor was dips with poor form and a history of gaming for years with poor posture. I took a few days off but the pain continued and I looked up my symptoms online and discovered costo, I have not been professionally diagnosed with costo yet, but I am going to a sports doctor on tuesday for more information about my condition. I have been to a doctor and did chest x ray and ruled out heart and lungs. I would say my costo is pretty mild compared to other peoples. I am still able to run and lift. I can still train my back, biceps, triceps, shoulders, chest with relatively no pain depending on the exercise. Training back seems to help with the pain. I tend to stay away from heavy bench press/dumbbells/barbell rows/lat pull downs/pullups/barbell rows, and any exercise where my chest is being pressed agasint. I can go about my day without being affected by the pain, I go to school and carry a pretty heavy backpack without any problems. I can sleep pretty good without any problems, I sleep on my back and side. Intensive swimming can be painful as well as when I am getting out of the pool and push my arms against the concrete so that I can pull my self up. I recently got a backpod and the first 2 days of use it made my pain significantly worse, It's never been that bad before. I stopped using it and the pain went back to normal. Cardio also seems to help a lot but is only temporary. Also breathing in a deep breath doesnt hurt unless I'm slouched over, If my posture is straight I can take a full breath without any pain and I can also press agasint my sterum pretty hard and it doesnt hurt unless I am slouched over. Is that common for costo to only be painful when slouching over? If my posture is good i virtually feel fine. Does costo ever fully go away? I've read so many threads about people having it for years and still isnt gone and they just manage, I couldn't imagine having it longer then a year. Costo has single handily ruined my life, I'm only 17 and feel like I wont get better. The only thing I want to do is go to the gym and lift heavy and that's been taken away from me.
Hey mate! Sorry to hear Costo is impacting your life! Its best you try and see someone to help best manage your symptoms specifically tailored to you. Hope the videos I have on Costo can help you figure a lot of it out but you made need someone to put it all together for you!
omg how r u now
Luca, have you experienced any discomfort around scapula/shoulder area as well? Cheers!
bro I'm 26 and I have exactly the same symptoms as you do, it's not everyday but started to have this discomfort more often in the past 1-2 months, I can feel that pain mostly when doing dips or getting into a bad posture like slouching over or after a heavy breath out, how are you rn, is it better for you?
exactly the same bro i got a pec minor tear in may due to poor form on dips just whilst i was building up loads of muscle and since then my costo has built up and is getting worse every month it feels like and i haven’t lifted since september as the pain gets worse and worse for me and i’m only 16
I had open heart surgery last August, and subsequently had to have a sternum rewired this past January. While in the hospital I had developed pulmonary embolism in both lungs, as well as some pneumonia, and just this past week my pulmonologist suggested that I have costo. The question I have that I have not seen addressed is, as well as the pain that is described, is there also instances where there is what I call, crackling, or snapping in the chest predominately on the left side? Also an additional question is do you have any exercises that would be suitable for someone like myself who still has some sternum restrictions? Thanks so much for your content, I do appreciate it!
Very helpful
Glad to hear it mate! 👍
I have severe Ehlers-Danlos Syndrome and my hypermobility is off the charts. My entire spine is screwed, from the discs to the neural tubes. I'm looking forward to this pain easing. Subluxing ribs on too of it = not much fun at all.
I got it from a snowmobile accident on Easter 2023. I hit a rock on full throttle in the high lines and since it has been hell! Causing anxiety attacks, constant pressure on my chest/hard to breathe. Anxiety I've never had in my life before. Along with acid reflux and an ulcer. It's has been pure hell. I'm terrified that it's not going to go away, and maybe that's why I have Anxiety so bad. But I tore my scapula, my hole shoulder and pit hurt. And chest across my left breast and right as well. It's hell! Lol any physical therapist in my area is months booked out in advanced. I've been doing yoga stretching, and pinched nerves stretching. But nothing seems to help. I've been to the doctor/er a million times it feels like. But I'm going to try this out because nothing is working.
Hope it does help Sara!
Thank you so much for your video. I would love for you to talk about fractures that can occur right where the rib meets the sternum.
I had a fracture there and since I have pain which has been told to me is costochondritis.
I am a dentist and after 22 years of practice, likely it is coming from my working position.
Your videos are very informative.
I’m living with anxiety that I will fracture again
Hey Markus! From a mechanical standpoint, it's important we make sure an area is functioning as normally as possible in that it and the things that connect to it are strong, mobile and we'll positioned. Beyond that it's important to make sure any bone density issues are investigated if a bony injury risk remains!
@@YourWellnessNerd thanks. Yip osteoporosis :-(
Thank you 🙏🏻 sirr
I hope it’s really helpful, mate!
I totally did this tonight (with a tennis ball) based on your *other* video... but being so desperate, I _did_ open my right arm (as you exhibit here because my right sternum is the issue; and I pulled serratus anterior or an intercostal - R 7 days ago because "fall gardening while dehydrated") and breathed several times still feeling the pain in the front. I just leaned into it and continued....
It took only 45 seconds or so and _finally_ after 12 hours of pain leading to tears in hours 9 to 11 w/ an insistence from husband I'd be going to Urgent Care in the morning if I don't feel better - I'm not 100% of course, but - I am definitely less 50% in pain and am quite amazed at that!
I look forward to doing it tomorrow as well. [I'm a yoga instructor and appreciate your deep breathing & box breathing techniques. It, alone, helped w/ my pulled/strained muscle from 7 days ago but, alas, I think it pulled a rib (in front).]
Really happy to hear its hopefully improving! Hopefully all the tips are helpful and you can get back to feeling good again!
I have a bad posture since childhood. I draw on floor slouching. I played a heavy bass guitar and slouch on my laptop for work. I started having chest pain last year. Ignored it to this day until my left rib started hurting as well. I visited the doctors in 6 months, they had no diagnosis for my pain since my x ray is normal. I thought my rib and chest is hurting because of gerd. But my last visit the doctor said it's condocondritis. Moving my arms and inhailing full hurt my chest.
I appreciate your comment. I think it’s my terrible posture too. I’m 39 yrs & the pain feels so sharp in the chest. I started liver detoxing thinking it was that but it radiated to left side & back. I stopped circuit training almost a 2 years ago, which I did for 20yrs which I focus on shoulders, 8lbs each arm. I also used a faja /corset. I think stopping the use & weights are the culprit.
Make sure you to check your foot. If you’re flat footed an arch support/Birkenstock sandal may help w/overall posture.
I iced my ribs and that helped me the most. Some stretches have helped too
Ice helps me
Ice can definitely be great for symptomatic pain relief. Hopefully you’ve also found techniques and strategies that help you get to the underlying root cause of that pain as well!
You are my hero
Hope the video helps you in some small way MH!
Number 2 is working I have tried. I started feeling this pain 2 years ago
Hope the video helps Jon
Yes, very much.
the trigger is usually durning a 6 k run or walk, perhaps swerving to avoid a puddle or curb. first time it happened was worried I was having a heart attack. as a 63yo have recently started to play Vets cricket after 30 years break. I'm very fit but the different throwing and swivelling actions may have caused it as well.
Hopefully the video helps sort those symptoms out mate!
I’ve had this pain for three years and was told I was asthmatic after waking up in the middle of the night struggling to breathe and chest tightness. I have had 3 X-rays which all came back clear and numerous ecg’s that were all ok. I played rugby for years but stopped 9 years ago and thought there is no way it can be from that. I have recently been back to my doctor as I had tightness and then an electric shock feeling all over body for a split second and now have an appointment for a CT scan. I want a definite answer as it makes me worry, stressed and now get anxiety. Hope this helps though thanks
Hope it helps too Gary!
Thank youuu
You’re welcome!
Crazy how you said about the back. Excatly what I have
Hope the video helps you Clint!
At the beginning of 2022 while at work as a caregiver one of my clients took a fall where she had held onto my hand tight. When she went down her grip on my hand pulled me in a downward motion across my body. At first I felt nothing but within a few days my whole chest on right side and around under my breast and into my back was in excruciating pain. It hurt to cough, sit, stand up, lay down in any position and any movement. I have never felt that kind of pain in my life. My workers comp doctor initially acknowledged location, but tried to change the location to my shoulder and trapezoid. After consistent redirection was able to convince the doctor I needed more help then muscle relaxers and lidocaine patches (which did nothing). I requested a chiropractor and was refused. I requested physical therapy and was able to get about 10 treatments which helped. After 1 month of treatment, my workers comp doctor had me lift 25 lbs as a test from the floor. 2 days later the pain was back again. It's been going on month 4 with this pain and no full work release. I can only describe it as a feeling under my breast that goes around to my back and up a bit. I am going to try the stretches and tennis ball exercises and hope it will help release the tightness I feel. Thanks for the tips.
Thanks for sharing! Hope you find some benefit from the exercises!
I think I might have this condition, of course, no western doctor has been able to diagnose it for me. I, too, went to ER, then cardiologist, even had a calcium score test. All tests come back good. My vitals blood pressure, pulse, and oxygen saturation are good as well. M symptoms are middle back tightness and achiness, and the scary part is occasionally when my posture is bad and I hunch over or twist suddenly I get this sharp dull ache in my sternum area that catches my breath. It never last more than a few seconds, but it is scary.
Does this sound like Costochondritis?
Hey thanks for the advice. Iv had this nearly 8 years plus now. Think it started from overtraining chest at the gym. Started as a sharp stabbing pain with spasms at front of chest only then as years went on has progressed to back scapula serratus and front chest wall pain. Multiple ER visits only to be given no help and anxiety meds because of the panic attacks it causes me im at my wits end. Have had some luck with physio but often feel worse and flare up days after. I have the Cork version of backpod and tennis ball foam roller etc. Havnt tried the arm and tennis ball technique yet... but I'd literally do anything to cure this. I was so close to becoming a tattooist but with this condition I don't think I can pursue my dream until I'm cured if I ever will be. Thanks for helping
Best of luck with it Dan! Hope the tips help you make that tattooing dream a reality!
@@YourWellnessNerd thankyou. Did you have this condition aswell? Seems iv tried everything and it won't go
Thankfully no, I’ve had very minor variations of the same thing as most people do. But I do treat it a lot and am lucky to work with my patients to figure out what works, what doesn’t, and why!
Dan G - same here - but I've been suffering with this for a year and a half - 8 years for you!! God Bless you - not fun but keep fighting - we'll get over this!! : )
Baclofin or Tegretol can help. As can Botox shots into your rib meat to calm it down a bit ( when you eat spareribs, that’s the Cosco…. Areas where we hurt. ) “MS hugs” have the same pain for those that have this, so look at what helps muscular Dystrophy ‘hugs’ painful spasms.
Hello, my name is Andrea, greetings from Italy.
My story in short...
I have been suffering from costochondritis and rib pain for 7 years.
The first few times I had severe chest pains I thought it was a heart problem, but after the visits that wasn't the problem. The fact is that the pangs are like a dagger that enters the chest, it looks like a heart attack .. very painful! Over the years the pain has changed.. initially it was only the sternum, then the pains in the ribs and intercostals also took over. Pain always has an intensity of 10/10; there is no pain 6 or 7 for example, it's always either zero or 10!! either there is or there isn't. They alternate months without pain and some where it lasts many consecutive days.
Now, for example, I've had several pains for a week, but I was 2 months without any problems.
I usually go to the physiotherapist to reduce inflammation of the ribs (with tecar therapy), and once a month to the osteopath. The osteopath is essential, because the real cause of costondritis is the blocks of the vertebrae, therefore in the back. On RUclips I discovered a tool called backpod (which performs the same function that I saw in your previous video). The problem is that whatever intense effort I put in, the pain comes back, especially with heavy lifting.
P.S costochondritis started when I was 24 and now I'm 31. At that age I did a lot of gym, and perhaps, by doing bodybuilding incorrectly, I made one of the worst mistakes of my life..... :(
Hang in there Andrea! Hope you can find some long term relief!
Much of my pain radiates to underarm. It's on the right side.
had it for about 4 weeks now. Was always super scrawny and decided recently to hit the gym frequently and managed to put on a good bit of muscle over the course of a few months before being diagnosed with costochondritis. Been prescribed multiple Nsaids and started physical therapy recently. I read all these stories about people having it for multiple years which is very discouraging. The worst part about this has been watching the muscle mass that I worked so hard to attain slowly go away as I have obviously not been able to lift. Hoping I can get back to normal within a month or so and am willing to try anything that can make that a reality.
Hope the tips in the video help mate! Let me know how you go!
Exact same experience slowly watching myself shrink all my muscle I built gone can’t even pick up a box at work with out pain it’s been months and months I’m sick of it I’m so depressed from it I would bite off my own finger just to get rid of it it’s awful
Ice might be your friend. Give it a try if you haven’t already
I haven't gone to the gym for a week now. I hate this so much. Do you still have pain?
Am the same, how are you now?
Thanks 😊
No problem 😊 hope it helps!
Mine came on because I joined a bike challenge and attempted to lift my bike over my head for a picture. Needless to say I didn't fully lift it up because I injured myself instead. Pain kept getting worse not better went to the hospital and they did EKG and x-rays and diagnosed me with this. My pain comes and goes and I have a very hyper 2 year old dog who pulls so it gets reinjured almost every walk. I've tried changing to my right hand to hold the leash but then my neck starts to hurt I've been working with her on not pulling and running but she sees a leaf and away we go lol.
Good luck Mashell! Hopefully some of the tips in the video were helpful!
Thank you
Appreciate the support Ennis!
I have Sjogrens and it started when it flared 2 years ago. It's finally getting better. My big problem is I also have a spinal fusion from T-4 down to my tailbone so doing a lot of things I am not able to do open the ribs or stretch out the spine.
Hope the tips in the video help in some way Kathy!
Been suffering from this for 8 months literally so mentally exhausting really makes you depressed. Gone to multiple people about it. Got a massage gun and will implement these hopefully it goes
Good luck with it mate! Genuinely hope it helps!
I have had bouts with chest pain on and off for years. I was diagnosed with a 30 and 50% blockage 7 years ago. I recently had some chest pain and notice when I press on my sternum, the pain is brutal. It also hurts on a few ribs. Went to the ER yesterday cause I get nervous. Chest X Ray fine, EKG Fine, Tropinen blood test fine. Lots of stress lately. ER said it could be Costochondritis, although they weren't willing to diagnose it. Sounds and feels like it. Pain comes on randomly and lasts a second or 2. Lately I have been pressing on it just to make sure that's where the pain is. I know, it's nuts.
Best of luck with it mate. As a Physio, sometimes the best way to diagnose something is to treat the symptoms and see what changes. If freeing up stiff, restricted tissue at the back helps someone's symptoms at the front then we can learn a lot about what might actually be going on.
I've had costochondritis since I was a teen. I've had it off and on now for 15+ years and I've tried everything. Flare ups seem to come hand in hand with stressful situations. I don't wish this condition upon anyone
I get it sometimes when I get sick. My entire ribcage; front and back and side; will be so painful I can't sleep. It is excruciating. What I did last time was used a shiatsu massager (the electric kind); one that is on a chair and a shiatsu neck one I have near my bed that I used while I was in bed. It helped me get thru it better than anything else I have ever tried. I used them throughout the day and throughout the night. I got my first bout when I was struggling with oxalate overload and my body was freaking out; I also think having Lyme had something to do with it also. I don't get it often but when I do it is hands down some of the worst pain I ever experienced. I think mine is related to having oxalates lodged in there; as well as the inflammation it causes; and as I have been healing that it does seem to be not as bad as it was in the past. This is helpful tho; def gonna try these! Thank you.
Genuinely hope it has an impact LR! Good luck with things!
I had an ache come on in the side of my abdomen at the end of 2019, the next day after doing some stretching and thought it's just a muscle pull I'll take it easy for a while and it will go away, but it didn't, it would come and go,so, in early 2020 I went to the docs and he sent me for a scan which was clear and the doc suggested it was muscular, and that was it, so on that, I have just put up with it on and off and have refrained from laying on my left side at night which is when it really starts to ache, but in general it doesn't bother me unduly sometimes I can feel it slightly if I lift anything so am always aware it's there and more recently I can feel a swelling (inflammation?) About 3 inches down from my armpit and the ache can radiate slightly just round to the front, it doesn't really stop me from carrying out daily duties and excercise, actually it does feel better when I stretch the area carefully and excercise, so I maintain some stretching and excercise, I take it I'm on the right track? I plan to visit another doctor in the near future to get a reevaluation of the symptoms now there is a swelling showing.thanks for the video.
Hello, Thank you so much for sharing this video. So well explained ,specially the hidden cause of chest pain as back problem and even stress. Your experience is valuable . I have been suffering from chest pain in rib cage specially close to heart but no breathing problems only aches and pains. Some spot sharp pains. Thanks for your tips .🙏🙏🙏👌👌
You're most welcome! I genuinely hope the tips help you along the way!
😢😢😴 I have chest pains for 2 years now and none of hospitals visits can’t help me. I went to emergency room and has done all Dr. recommendations BUT NOTHING stop the pain.
My chest pain only come and go and it pains for 5 or 6 hours. I have chest pain usually after I workout, driving for long periods of time, or after laying down on my bed watching movie or RUclips video for long period of time. When my chest pains I feel like I have little ball in meddle of my chest; when the pain goes away the ball goes away too.
DO CAN I STOP THIS PAIN FOREVER??
Hi Grant, I've watched your other videos, thanks. I'm about 90% fixed with my left side still a bit tighter than my right. I understand costo very well (including the theory behind it), watching a variety of videos from yourself, Steve August and Bob and Brad. I've utilised quite simple, but various ways to fix it including using the backpod for mostly the rib joints and surrounding collagen around the back. Although, I also place it directly under the spine when I feel I need to as I am sure now I got costo from poor posture (sitting and writing at a desk - hunching!). I believe that freeing up the back first is the answer for me. A few months ago (while I was still very tight and had immobile posterior rib joints), I started chest stretches but it was too soon for me as it only irritated the rib joints around the front - I wasn't loose enough around the back yet. I can now do pec stretches and will adapt my door stretch to include the stretch style you mentioned in your video, thank you. I can confirm or validate that "treating your back" first, in particular getting the rib hinges moving freely is very important as well as being conscious of daily posture. In fact, I had a number of immobile rib joints around the back on both sides and working with my osteopath in Brisbane, together with using the backpod and lacrosse ball (for specific rib joints) and doing mainly Steve August's stretches has allowed me to operate, function and and breathe much better (although I feel l I've got a little more to go with better breathing). You're putting out good info that the medical doctors basically didn't know (although my doc was open minded when I said it's mechanical and has to do with my back). For people reading this, stay positive, it is mechanical (and it will feel that way as you progress) and it will get better but you need to do the correct things. I'm happy to share more with you via email if you would like Grant. Thanks, Mitch - Brisbane, Aus
Appreciate that Mitch! Glad to hear you're working your way through it. Sounds like you've got a great perspective on things!
Mitch R, here in the States, it's very very hard to have or find an Osteopath. I have bought the back pod and have been doing for over 4 months , along with stitches Steve had recommended and deep tissue massage. Still struggling quite a bit. Could you explain what an Osteopath does exactly?? Maybe that's what I'm missing. I think I will try Grant's program as well. Thanks!
Hi Mitchell,
I've been using the backpod for 2 months literally everyday. Some days twice.
But I have zero improvement. And everytime i try Steve's stretches the flare gets worse so i go back to the bakcpod usage without any stretches/exercises.
Can u advise what really helped you? I know each individual is different
What martial art do you think can I go on with with costochondritus? Something like shotokan, or wing chun?where you pull one arme behind while punching.(contarmovement) I think it has to be a standing straight up art. With boxing you lock yourselve up a bit I think. The back pod did not help me. Thnx.
The BackPod works wonders.
I been having this for years.. it has not gone away and put me in the ER 100s of time thinking im having a heart attack because its on my left side.. and the pain goes to the chest and i always think im having a heart attack but then they find nothing. I was diagnosed with this years ago but nothing has helped it.. its ruining my life.. its very draining to always think im having a heart attack.. it hurts my ribs by my armpit area. My left chest. It sucks. Goes to the shoulder sometimes also.
Hope the video helps in some way Gregory!
Thanks, I will definitely be trying these. My costochondritis started about 2 months ago, I have chronic lower back pain due to bertolotti's syndrome and I get really tight/tense back muscles all the way up to my shoulders, I started some core strengthening exercises which set costochondritis off. Thinking back I should have done stretching exercises first.
Hope the tips in the video help!
Hi, do you see the 111 as well?
Getting in and out of bed is an ordeal for me. Attempting to lay flat on the floor makes me shout bad words. Is there a way to do something comparable to the tennis ball exercise in a vertical position? I've been trying to lean back in a doorway and dig the corner into my back on either side of my spine. Maybe not as good, but I need to start with something I can manage. Any thoughts on alternative exercises?
thank you
I just got diagnosed with it after struggling for over 3 months so far. Ive been given no stretches/exercises to try get rid of it. I'm definitely going to try these and see if they help.
Good to hear you finally have a diagnosis to work with! Hope the exercises have an impact for you!
I have this for 6 months now but its mild like 3 out of 10 and sometimes it shows up only, I feel more if I press it. Can I train in the gym again? Tbh I didnt feel that it hurt more when I trained in the past, I wanted to skip gym to see if it improves but apparently its kinda lingering there, not better not worse, maybe slightly less than before. Should I just train and keep going as long as its pain-free?
Does anyone else’s go down into the upper abdomen region also? I swear my lower ribs cause upper abdomen tenderness and pain also 🤣
Yes. Mine does effect my upper stomach it started at the same time as the costochondritis. I can't even wear any type of bra I feel awful for anyone who's dealing with this problem
My pain constantly feels like i have a very tight bra on even when i'm not wearing one...occasionally bad chest pain, left shoulder/arm/back pain lasting months at a time...latest bout has been over 2mos now..been dealing with it for over 5yrs. Just got a costo diag!
yes sem anything helped you?
@@lynnthompson6070sem problem very tight u have shoulder blade pain too?
@@sheilahoule2970sem problems cant were totally
It's been almost a year... I developed symptoms 7 days post Covid diagnosis...ot too ME not the Drs to figure it out even though I gave them textbook Ssx!!!! I believe PT that I was in made it worse bc we didn't know about it and I was in therapy for leg weakness and my back WHICH my thoracic area was a major issue ...we started rib and tissue manipulation after I figured it out but unfortunately it was short lived bc I had reached my max visits for my insurance which won't start back until November!!!! Omg I don't know how I'm gonna make it... but I'm gonna a try your advise
Hang in there Andrea! It can be taxing but there's always something you should be able to do at home that helps shift the needle more in your favour!
Will it ever make a loud crak I've had this for about 8 years and never been diagnosed with it but the more research I do the more I think I've got it I normally have to make my ribs crack by like punching my self in the chest to stop the pain but I'll stop that now x
Cause: I did too much of the wrong type of yoga. I had it now for about two weeks. It flares and recedes. It has something to do with the spine.
I've had Costochondritis since I was a teenager but was told then it was panic attacks. We didn't know that I had EDS at the time. My upper ribs come out daily. This of course causes my flares too. My mast cell disorders causes Costo flares too. I've found that an Albuterol inhaler stops it from getting worse or goes away. I go no where without it. I have not found a way to help those front upper ribs.:(
My costocondritis presented 3 weeks ago. I was lying facedown to assume the cobra (yoga) position, and the pain and awareness was very disturbing. (Lung Cancer?) but no cough, and I'm not a smoker. I believe that my recent start practice of doing DEAD HANGS (hanging passively from a pullup bar for a minute or more) caused it. Does that sound right? Three weeks later, not much less sore. This is a bummer. This is my first video for finding a cure.
Hope the video really helps you find some relief and better understanding Frank!
I recently had a tear in my rotator cuff and many of these moves are near impossible to do. The pain is awful. I was really strong before this and am getting weaker by the day. Also, does anyone have flares after food? I eat very healthy but food sets me off.
Hi Grant 😁I just developed costo and started using the 🎾. Had it a few times and yesterday did it longer than previous times. While doing it on the left side hit few spots and pain immediately reflected in the front rib .. I guess that was mine problematic spot at the back. I was fine after that. However I woke up at night with terrible pain at the back and chest? Have I overdone it??🥺it looks like the tennis ball made it worse not better should I stop for a while? Or just avoid massaging that area at the back ? Looking forward to your reply☺️
Hey Tanya!! Sorry to hear about your symptoms! Unfortunately I can't give specific advice as I can't assess you. For most people the important joints to push on are the ones that feel the most stiff - which can often be opposite to the symptomatic side. It's obviously important to have someone assess you to find the best approach to settling your specific symptoms, but that's what I'd be looking for. Hopefully things are settling again!
@@YourWellnessNerd thank you 😚I am pretty sure that my costo relates to the issues at the back… the few spots at the back really hurt when I press them with the tennis ball. Will go to see the chiropractor then.