Should You Pop Your STERNUM? (For Costochondritis)
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- Опубликовано: 7 сен 2018
- Should You Pop Your STERNUM? The short answer is NO! Popping or cracking your sternum will increase the inflammation and will increase pain. What you should do is increase thoracic mobility with these two exercises from the video. These are great thoracic mobility exercises and will stop the breastbone pain.
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#SternumPain #ActiveRecovery #Calisthenics Спорт
I don’t necessarily feel pain. I just have the sensation to crack it.
88hyperman I used to not but just started having pain in the sides of my sternum that gets worse when I breath in, plz try to stop.
@@sergiochavez9717 did u do it every few hrs, day or what?!, i have sensation to and feel minir pain when doin it
💣10mrbomber🚀 honestly I would do it whenever I got up from sitting, whenever I’m standing for more then 5mins, after sleeping. So I probably did it a crazy amount
Its Became Addictive to me Cracking it or pop it.Today I feel When I coughing or Laughing loudly it feels pain.So Popping it is Really not a Good Thing,plzz Guyz Try to stop popping it and let it to heal for a month
@@sergiochavez9717 this happens all the time for me. I have EDS
Damn... I saw the intro and just popped it
Noooooo Peter, are you all right?! 😳😳😢🔥
Same😂😂😂
Hahahaha
BarRookie same here , that was a poor introduction :(
Same
I could cry I'm so happy finding this, I've been waking up with terrible pain for weeks and popping my chest multiple times a day just making it worse. Thank you for the tips, and for sharing your experience!
Thank you!! Occasionally I get the chest pain and I just pop it for relief. Never thought my waking up back pain/tightness between my shoulder blades would be related to this chest pain. The last few weeks I haven’t been able to pop my chest to find relief so I started searching and I found this video. It feels great after doing these two exercises for just a couple minutes. The broom in the doorway feels amazing. Didn’t realise I was so tight back there.
This was actually so helpful, i tried a video that rolls out ur Thoracic spine in the back and it didn’t help, but the trunk twist that you mentioned was a game changer
I find it also more difficult to roll out thz spine. Twisting makes it feel a lot better.
I recently found the "quadruped downward rotation stretch" to be also very effective. This way you spend some more time into the stretch 😉
I had problems with my sternum for a year now. After getting my personal trainer license I started to warm up and mobilize my spine before every workout, just in case. My sternum is doing a lot better since then and until this video I didn't understand what was going on. Thanks man!
Thank you for this. I been suffering from this for almost a year now. The pain only activated when I did pushups or slouched for a long period of time. Most likely as you said due to bad posture because I work a desk job 40 hours a week. Anti inflammatory meds did not work. Steroid injections did not work. The first time I actually found relief was when I went to a chiropractor. Definitely need to work on my posture so this doesn’t become a problem again
So true man! Sitting still really kills our bodies. We are made to move around! The first step to breaking this cycle is to acknowledge it. Hope all goes well!
I'm struggling with the same problem too for over a year now, i popped my sternum and heard a loud pop once and then i felt that my biomechanics instantly changed and i feel like i'm somehow my trunk is more rotated to the right side, with immense pain in my sternum and back at the spine of the same part. I've seen 4 professors of orthopedie and traumatology and non of them fixed the problem, i've spent a lot of money doing MRIs and CT Scan of the scapula...ect. in short, can you please tell me what kind of exercises the chiropractor did with you? Im not from the US so access to good chiropractor is very hard. thx
Hi can u pls help me I hv same problem
@@moncef2466 did you find any fix?
@@sleeperagent2594 not really unfortunately
Think you saved me from causing myself major damage my sturnum was really startimg to take a beating cant thank you enough
You're welcome brother!
Oh my god thank you so much my guy. So much relief. Thanks brotha.
You're welcome Alex! I hope you get rid of it soon!
The first exercise and it popped. Thank you!
I'm so glad I found this. I will need to put this into practice. I hope this helps
I’ve been popping my sternum by leaning back as much as I can, and while it gave tremendous relief straight away, I could tell it was bad for the back overall. My upper back had been tight for ages, so everything you said makes sense.
I am doing this for more then 24 times a day. Now I am really frustrated because of this popping feeling, it hurts and I feel very stiff as I lean back too much and do hyperextension crack sounds comes from my spine and it feels a bit relieved 😭
did doing these exercises make any difference for you long-term?
@@ZeeshanAhmed-os1lm did doing these exercises make any difference for you long-term?
SO helpful! Saw a doc today who said she had never even heard of sternum popping and I was like...whaaa? And she did nothing about it. This will help, I bet!
I had the same thing. The only thing they could come up with was inflammation. But hey, that's like an answer to every injury almost. Thanks for the confidence! Let me know how it turns out! 👍
Wow... hope you found a better doctor! lol
Was it a general western practitioner? They know stuff but not this kind of stuff normally. Or they know and wont actually help and will prescribe meds.
@@jeremygalloway1348 It was. I've actually run into a few docs who had never heard of sternum popping over the last couple years. But my wife's sternum cracks too, so I know I'm not crazy!😂
The other things that have turned out to help a lot are laying on a foam roller like Bob and Brad recommend every single night and doing a kind of "open book" stretch that pt had me doing where you lay on your side with your knees tucked a bit and your arms straight out you slowly raise the top arm until your hand touches the floor behind you. I'm sure there are better explanations than that out there, but those really helped for me.
The thoracic spine movement loosened my back up pretty well, thanks!
Awesome!! 🥳 you're welcome!
Thank you 🙏 I m in pain I am 57 year old women and I have a lot of bone issues and I was desperately feeling sorry for myself cause I hate feeling this pain it’s almost like you can’t breathe move nothing but I try the mop outside the door stretch omg I can’t believe how better I feel thank you so so much I will continue to stretch ♥️ It’s a start to feeling better
Thank you so much. I’m pregnant and I was laying weird got up and my chest felt stuck. I tried the normal stick chest and try to pop my sternum it didn’t work. This just saved me from a panic attack!it really relieved the tightness
Hot yoga cured mine. I don't feel the sensation to pop it anymore. 5 times a week , 1 hour class
When I twist my torso I get popping in the middle and also on the right side. Also a few times on the left side. I will try the exercises and keep taking magnesium and a multivitamin.
This video makes perfect sense as i have been experiencing the pain in sternum a few months after i had a scapula tear from leaning forward into a seated row with too much weight. So i guess the muscle wasn't the only thing a broke. It only makes sense to do the same movement now in the form of a stretch to fix the area
You seem to understand it! I hope you get rid of it soon my friend!
Hey thank you for this video. Don't know if it will help but you described my issue almost exactly. I think for me it was a few different things that led to this issue. I stopped working out almost entirely. I went from 5-6 days per week weight training (bodybuilding) to nearly entirely sedentary due to mental health stuff and injuries. I also was sleeping on a very worn out mattress that allowed my chest to compress a lot while sleeping. Plus, I was sitting on my couch several hours per day which forces a hunched-over sitting position due to the shape of the cushions in the back portion. I notice my sternum pain is the worst after sitting on the couch. Popping my chest like you described gives temporary relief until I sit again for just a few minutes. Army doctors couldn't figure out what was wrong and their only answer was steroid injections (pass) which they prescribe for pretty much everything. I'm excited to find after about a year of dealing with this annoying issue there is something I can do to hopefully change it
It's been an hour or so since I watched this. Caught myself sitting with bad posture and sure enough I had the pain in my sternum and felt like I needed to pop it. Tried these stretches instead of popping and I was able to get relief without popping
Bad intro. I just agreed with “just pop it” and left the video lol
Hahaha, that shows that context is important 🤣
You missed out bro, but I feel you 🤣
I popped my too wtf💀💀🥺
Lol 😆 🤣 😂
😂
Honestly didn’t believe you at first .
You’re my hero 🥺 it worked .
I'm soooo glad it worked! 😊😊
Keep getting stronger Jasim! 💪
i was looking for this, thanks bro!
I had no idea it was possible to pop it, now I'm intrigued to try.
I was going crazy about to perform surgery with a steak knife but this was amazing advice thanks man
I'm glad I could prevent you from doing your own surgery! Hope it works man! 💪
With all my majesty why not
@@BarRookie preventative measures are a good call. Lol
Thank you so much for this!
Thanks man you helped me a lot . I owe you
Dude u r a legend! I always have tight chest after sleeping and this is so helpful. Lots of popping sounds too. Love it
God bless you brother I'm44 years old now and I have been sofring from these treble pain for about 28 years as soon as I tried that excersis I get better
thanks for the advice i will have to start being more aware and not pop it at all to see if it makes a difference. Ive had this condition for over a year now so it's getting a little tiresome but ill def continue thoracic mobility and postural tentativeness
It is one thing to fix a problem, but the challenge is in fixing the cause! this pain does not come overnight. It is really just lurking there after years of sitting and sitting in a bad posture. Trust me, I still have trouble maintaining a good posture.
Thank you.. I’ve always known what to do because these are the exercises and stretches I do to get the relief, but I didn’t know what was causing it, so thank you for doing the research. I kinda thought I was the only one ☝️.
You're welcome man! I also thought I was the only one, turned out a lot of people share the same problem.
Thanks for the confirmation on the exercises though! 👊
Same 💯💯💯
Thanks for this!
Iam suffering with this from 1 and half year without any treatment becuz of my poverty ... happy i found this video
Awesome explaination😅😀 and exercise too
I've been popping mines for a year now, it's starting to hurt now.
What does stopping with the popping do with the pain?
@@BarRookie It's went away after I fought the urges to pop it, now it bothers me occasionally but it's nothing I can't handle, thanks alot for such a helpful video.
@@testedalexthegreat1759 You're welcome man! FIxing your posture and mobilizing your thoracic spine helped me with the last couple of urges ;-)
@@BarRookie did the same thing, started popping my sternum just because I thought it sounded cool, did this every day for almost 2 months, a year later after not popping it at all it still hurts occasionally.
@@dextermorgan7764 happened to me too. Stretch my arm one day then popped my sternum. Kept doing it and after awhile it hurt to breathe, so I fought the urge to pop it and now it doesn't hurt anymore.
Bro I been sitting like shit since I was nine years old on my dads computer, now I'm 14 and I just wanna tell you of how much this helped my pains. Thank u bruv
You're welcome! Glad you realize this at the age of 14 💪
Thanks! Ive had terbile undiagnosed sternum pain which i believed were coming from popping it but no medical person was able to confirm that. I appreciate the info.
Glad I could help Jacob! 😎
Thank you sir I've been having this problem for a year now and I thought I was the only one experiencing this.
You're welcome brother! No, you're definitely not the only one! I hope my videos will help you out!
@@BarRookie great to know sir. I'm so fed up with this problem I've to crack my chest like more than 20 times a day. Some are painful some not. I'm about to book an appointment with a chest specialist cuz I really want to get rid of this problem. I'm only 20 and I don't want to have this for the rest of my life.
@@BarRookie and may I ask have you been totally heald from it now or do you still struggle with it sometimes?
Been living with this problem for 7 years now and it’s a everyday battle to not be in pain
It really worked. My negative creativity kicked in imagining fracture and taking scan. But these stretches work big time. Thank you Doctor.
Hey man, I totally understand! Whenever I'm injured, I feel like I'll never get rid of it again...
So happy that it worked for you ☺️☺️
I'm not a doctor though, just a guy sharing his experience 🤣🤣
When I bend my back in the way that's been recommended to me by many people... It still pops and it goes away. This pain only started after I started doing weight training constantly. I've been able to relieve it effectively with stretches
That is probably because your muscle will get tighter when doing weight training. Stretching and proper posture throughout the day are key here!
Oddly enough, for me the sternum pain comes around after long periods with no physical training. When I workout routinely, I feel like maybe my posture is better. Due to work, sometimes I go months without working out and my chest piping becomes more normal and comes back occasionally. After a working out for a few weeks again, it goes away
Your story sounds exactly like mine. I tried to work out too hard after years of inactivity and being sedentary.
That shows, our bodies are not made to sit for hours on end! They need movement in order to be healthy!
Good luck building back up Jo!
What did you do?
Subscribed. Thanks for sharing these exercises. Costchondritis has been killing me, and the reasons you said are why I get it . Even though I have a straight chair and rest posture but still get it.
Gonna try these .
Hey man thanks for the video! yeah have recently quit my physical job and have been working on a desk for over 10 hours a day! and because of covid gmys havent been open for mounths and when they opened back up for a short wile between lockdowns i did a heavy chest session at the gym. The second day after i woke up with the problem! must of been a combination of the 2! ive stopped training for a couple of weeks i hope it doesnt take too long to get rid off
Ay it worked! Thank you so much
Good stuff man. What helps me is sticking a hard massage ball between the wall and my back and just roll it up and down. It loosens up the back muscles I guess and the urge to pop goes away. I also feel a bigger range of motion after that.
Awesome man, it worked 🤟
Thank you so much this was very helpful
You're welcome my friend!
im nearly 25 i was born with a minor case of Pectus excavatum, i broke all of my ribs at the age of 5. I have been "popping" my chest for as long as I can remember. I can stretch my shoulder apart or pull my shoulder in and it will pop/crunch sometimes. It's never caused me any pain or discomfort
Pectus gang
Thank you so much! Very helpful and creatvie
You're welcome! 😌😌
this is helpful man! yea thanks!
You're welcome!! Glad I could help!!
Very good. Thank you so much
Thanks for this video, I have a habit of popping my sternum, it seems to take the discomfort away, but now I will do these exercises so hopefully the inflammation can go away! Thanks 😊 God bless you!
Thanks for the comment! I hope all goes well my friend!
Tq man. I will try this out!
Go for it brother! 😊
My sternum cracks randomly when I move, also the two bones in my lower arms crack against each other near my wrist. My lowest two long ribs on the right side rub together and it’s vaguely uncomfortable.
I can hear a internal clicking noise from one of my neck vertebrae when I run.
The achilles’ heel tendon tends to tear (very painful) if I don’t flex and stretch my ankles every morning.
Basically what I’m asking is,
is this normal. My doc has no comment and has not told me anything when I bring it up. I’m in my very young 20s if that means anything.
i had the worst chestpain today, my sternum been popping and cracking for about 2 years now since it started, even since, it became slowly painful, but nothing too serious, just a little pain after popping. But today i had the worst pain i felt, my sternum and my chest felt like it was crushing into itself, idk its hard to explain the feeling, but it was very painful.
My everyday routine is basically wake up, and sit infront of a computer whole day, for hours and hours, since i work and do my job on my computer basically. So could the pain be cause of this? barely no actual body movement for hours, bad posture most likely when sitting infront of monitor for hours?
Is it normal for my chest to crack without even stretching? My daily routine is also sitting in front a screen but why I try to adjust myself, my chest ends up cracking. Because I have asthma most times my chest feels tight but when my chest cracks, it sort of feel better but sometimes when it happens it kinda hurt me. I asked my doctor but she only said it's just the joints.
Popping my sternum while I'm watching this
Well my advice is not to, but if you want to be a rebel, then so be it 😂😉
how damn it 😂😂
thank u so much ,i just recently started popping my sternum like u showed it the intro, sometimes if I don't pop it then it's difficult to breathe and causes irritation but now I'll do these stretches , thanks
You're seeing the light my friend!
Good luck getting back to a healthy sternum!
Great info bro but my sternum's been popping since I was a teen, most times it pops without me even trying & it feels great and I'm very active into calisthenics and bodybuilding, a Dr told me we just have different anatomies and not to worry about it.
That might very well be man! if it doesn't bother you or limit you it will be fine. Mine now only pops when I had a long day of sitting and bad posture.
@@BarRookie I actually tried these and it still pops but alot less, Great info, Thanks brah👍🏼
Been popping my sternum for maybe a year but sometimes i’ll try to pop but it won’t and it leads to excruciating pain where i cannot move my upper body at all
Thank you my guy helped me a lot
You're welcome man!
So i woke up today morning this happened to me when i started trying out a new workout a month ago and it happens not everyday but 2-3 times in a week. And i never knew chest could pop the way it did but today morning i tried to pop it. But it dint do the work and there is a pain if i contract my chest. Or if i breath heavy. Any suggestions ?
2 - 3 times a week is not that much. So I wouldn't worry too much. However it might be a sign that you should stretch more. And maybe your new workout plan needs some more upperback work to create some balance. It might be that your chest is becoming too tight.
this was very useful, thanks
You're welcome! 😊😊
My sternum pops unitentionally when I take a deep breath and I pull my shoulders back. Only happens about once every 3 months.
Maybe that goes hand in hand with a long period of sitting. That is usually the case with me. Whenever I have to sit still for too long, everything tightens up.
My chiropractor said the stretch where you pull back on a bar to stretch out your back is the best thing I could do. I don’t have a bar like that at home, and have trust issues with the broomstick method. Do you think doing the cat pose from yoga is similar enough? 🤔 Like, really pushing into the floor and rounding out the back?
Mannnnnn thank you for this. I don't have insurance and I was really worried that this was possibly heart problems, from how uncomfortable my chest was feeling. That popping/clicking feeling had me worried for sure. I feel a lot better after watching this. Been unemployed for 6 months so a lot of sitting around, and bad posture in an old computer chair 12+ hours a day. Do you think that correlates? May sound dumb, but I've been a little worried
And I vape an e cigarette, so obviously when I take deep breaths, I feel like it needs to click and sometimes it just click if I'm sitting a certain way
Sitting for long periods in general is always a bad thing. Our bodies are made to move. That could definitely correlate to the discomforr you're feeling.
So IAM not the only one who thought it is a heart problem
the last one is really helpful
Awesome! Glad I could be of service!
Perfect, thank you.
You're welcome brother!
Thanks mate!
You'r welcome!
I'm also having the same problem and with that pain it's very difficult to train chest during workout.
Maybe you can try and stretch your chest before working out. That way you start off with less tension on the chest.
Very helpful video. I have bad posture but the problem with me is that when I take a deep breath (inhale) then straighten my back on (exhale) my sternum pops. I do this about 100 times a day give or take. If you know anything about this issue please advise. Thanks bro.
Another good one is individual shoulder circles, forward and backward 👍
A few months after I was told I had Costochondritis my sternum kept popping it doesn’t hurt when I do it it kinda gives me relief but I’ve noticed my collar bone sticking out mire on one side ever since which doesn’t hurt.
Hey guys, mine used to pop multiple times a day and did hurt at some times. this lasted a year or more. I started doing Hot yoga 1 hour 5 times a week and it went away. I haven't popped mine or felt like I needed to in 6 months. Yoga has helped a lot more than just this popping. I recommend.
Thanks.
The reason for the sternum popping is tightness, so it makes sense that yoga helps!! Thanks for sharing!
When he first cracked his chest is sound like a Twix bar snapping
I used a bone crushing sound effect, maybe they snapped a real Twix bar to make that sound 😂
God bless you! I’ll certainly try those stretches!
Thanks man! They definitely helped my out! 💪
I've been poppin it for a few months and now it's hurting even if I'm not poppin it. It's impossible for me to do pushups, even chest presses. Pls help
Are you guys also similar with winging scapula and a flat thoracic spine?
bro that beginning of the video was fuckin HILARIOUS
Woh woh....thank you so so much 😍🙏
You're welcome man!!
I wasn't even aware of the term sternum, till I googled "bone cracking in chest" .. the sternum pain is a living nightmare and it's been a year I couldn't figure it out how to fix this.. I could barely bend down to lift any things fallen on the floor. Even sneezing or coughing could cause an intense pain.
I kept popping it because it relieved the stress for few hours but that's about it.
Fortunately, I use to practice taekwondo back in college and I started doing all the warm up excercises which included all the ones you have mentioned in the video.
I was just curious to Google it out because I thought sternum popping wasn't normal. Turns out it's quite common.
And yes, my sternum issue was because of bad body posture while walking or sitting. It was literally a curved posture towards the front.
bro can i have your Facebook, ista, WhatsApp??? i am also facing same problem and i want to talk to you plz
hi
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Jurassic spine(In my Russian accent) lol Thanks for the info bro!💪🏽
Hahaha, awesome man! Glad I could help
thank you. it helps!!!
thanks for your advice
You're welcome brother! 💪
lifesaver, thank you
You're welcome my friend 💪💪
If I don't pop my sternum I feel like i have alot of restriction on my chest to where no matter if I try to pop it or not I fix my posture and it pops on its own and I get a relief from it but it's on going
I really hope the stretch will help me. Idk whats going on with my sternum. My sternum is popping since 4 months ago and it just wont stop being super stiff and painful. Its driving me insane, sometimes I cant even breath properly because of pain
this actually cracked the shit out of my ribs back and neck :D
Maaaan
You can’t imagine how much I relate to this.
I got costo the very same way, I used todo a lot of weightlifting training and some calesthenics, then had to stop because of a very stressful period at Uni and was sitting to much not minding my posture. That moment my sternum started popping. Then took back on training but the pain didn’t go away and started getting worse w/ some excersises(dips mainly😫)
Its been a year and a half since I got it and I’ve tried a shit ton of stuff, but it’s still there (a bit better)
How long has it been for you? How was the recovery process for you?
Cheers man, keep it up💪🏽
I’ll check your other videos too
Hey man!
I can pretty much relate to your story!
I thought too that not training would help me. But it made matters worse, because movement is really what our spine and ribs need. Now it has been gone for over a year and it has stayed that way. However, I still need to get my posture in check on a daily basis. I use to have sternum pain with dips and overhead press. For the overhead press I could go back to it by slowly building it up again. Starting with 8 kg and adding 2.5 kg every week, very slow progress. But it really helps.
For dips, I have not gone back too it. Will definitely do it at one point, but I didn't want to push things too much.
For training advice, I would say do all the exercise that doesn't hurt (there will be plenty for a good training).
So bottom line, check your posture, move your spine and increase thoracic mobility.
Hope that helps bro!!
This has just started happening to me. I can’t work my chest at all. I hope it doesn’t last for a year
I have the same history, i almost have 1 year with this sh¨¨t and i can do only pull ups and some push ups, dips are imposible to do (I do calisthenics).
Do you have any news about costo? Like do you still have it or its gone?
@@MrPhilipRoberts HOw is going m8?
Thanks for that bucket 🪣 intro bro. That shit was like a light 💡 bulb turning on. Seriously.
I was really confused about it. I has this popping after I start joining MMA training and Gym after a long time. And no one could answer it, and I always popped my sternum. Thank you so much for giving me a clarity about the situation. I will start doing the exercises you suggested.
Again Thank you so much
Also , i have had a spinal injury two years ago
You're welcome brother! I wish you a lot of luck!
Don't let the fact that you had surgery let you down!
@@BarRookie yeah. I’m back on training. I have gained too much fat. I gotta shred it
So I've been popping my sternum for about a year or even more than that. Sometimes i noticed pain after popping it but it quickly went away so i thought nothing about it. 2 days ago i popped and i still feel pain.. when i breathe out a lot or when i press the sternum. What should i do..
My sternum started getting a bit stiff lately until I pop it by pushing my chest out forward. No pain. How can I stop this thing from needing to happen?
Thankyou so much!!
Glad I could help!
Popping my sternum tends to cause inflammation of cartilage attaching my ribs to the sternum. It's called costochondritis and the pain can be debilitating.
Damn I've just started having problems with my sternum and started popping it to relieve the pressure. It gets sore after popping it and it's hard to do certain things bc of the soreness
There is only one thing I can say! Don't pop it! The need arises because there is probably something else wrong (like a lack of thoracic mobility).
The thing is, i felt that tension where i felt like i needed to pop it. So i tried to turn my upper body from side to side to stretch/loosen up like you did, and that just resulted in popping my sternum.
Hmm interesting. I personally never had that happen to me. Do you still have that happen now? Maybe it was because your chest was SUPER tight.
@@BarRookie Now I'm thinking it's actually not my sternum, idk what made me think it was 2 months
just tried this back stretch, feels good honestly
Yes!! It really does!
I’ve recently started getting this popping when I stretch, but no pain and not even that uncomfortable. Do I really need to worry about it?
I have been practicing the back lever for some time a couple months and that is where I got my sternum injury. How long should I take a break from the back lever?
I had the same my friend, My progress was super swell when doing backlever, then I had to stop :(
I can't put a time on it, but your sternum needs to heal. Its a great opportunity to train the frontlever though.
I was busy with shoulder mobilisation after surgery and during the process Physiotherapist with manipulation hurt my sternum. He tried to push my upper back but instead he almost broke my sternum. Now after 8 months I still have pain front and back and popping/cracking noise and of course frozen shoulder. Thanks for your videos!
Damn, that is very unfortunate! Did the physiotherapist try to fix your sternum afterwards? Or did he/she just leave you with it?
@@BarRookie no, he didn't even say sorry
I think its time to find a new one then!
Do you feel positive progress?