Rib pain

Even mild rib pain can be excruciating and severely debilitating, as a large number of movements affect this area. You can no longer turn or bend over, you find it difficult to breathe and you only lift your arms in an emergency. How does this pain come about? The sensitivity of our ribs and chest in general can be due to a variety of causes - from muscle tension and injury to respiratory illnesses, pleurisy or even gastrointestinal problems such as heartburn. We would like to take a closer look at this variety of triggers and also show you treatment options and preventative measures.

 

Content

1. what does rib pain feel like?

2. research into the causes of rib pain

3. why do I have rib pain after sleeping?

4. in focus: muscle tension

5 Where does sudden rib pain come from?

6. what is behind rib pain on contact

7. the connections between cough & rib pain

8. rib pain when breathing - these can be the triggers

9. in focus: respiratory diseases

10 What does rib pain on the side - left or right - mean?

11. in focus: pleurisy

12. when rib pain occurs on both sides

13. in focus: gastrointestinal problems

14 What to do with rib pain?

15 What helps against rib pain?

16. sustainable prevention of rib pain

 

What does rib pain feel like?

To begin with, it is crucial to develop a basic understanding of the possible causes of rib pain and health-related issues. To do this, it can be helpful to describe the feeling of pain in more detail. Depending on how the rib pain is perceived, one or other trigger can either come into focus or be ruled out. For example, pain in the ribs usually feels stabbing, pulling or burning if it is caused by muscle tension or inflammation. A dull or pressing pain in the chest or rib area, on the other hand, can indicate gastrointestinal problems or stress. Of course, these are only initial starting points, but they are important information for your doctor. The best thing to do is to make a careful note of the pain in your ribs. When do you feel it? How does it feel? Does it get worse with pressure? Are they short-lived, long-lasting or do they occur in waves? Are they related to your breathing or other movements?

Important: If your rib pain occurs in combination with other symptoms such as breathing difficulties, fever or a persistent cough, or if you have been suffering from severe rib pain for a long time, you should consult a doctor for an accurate diagnosis and appropriate treatment.

Causal research for rib pain

After the how (how does the pain feel), we would now like to take a closer look at the when and where, i.e. when and where exactly does the pain occur? To do this, we'll take a look at the seven most common triggers for pain in the rib area:

1. Muscle tension: Overexertion or even incorrect loading of the muscles in the chest or back area can lead to tension or strains and thus to pain in the ribs, e.g. due to strenuous physical activity, poor posture or lifting heavy objects.
2. Injuries: If your ribs are injured by a bump or blow, e.g. during sport or a fall, this can also lead to pain. In the case of a rib fracture, the pain is particularly intense and you may also have difficulty breathing. However, bruises and strains can also cause pain in the ribs.
3. Pleurisy: Inflammation of the pleura (the thin tissue that surrounds the lungs and lines the inside of the chest) can lead to severe pain, which often worsens when breathing or coughing.
4. Respiratory diseases: Diseases such as bronchitis or pneumonia can also be accompanied by pain in the ribs, especially if they are accompanied by a (severe) cough and last for a long time.
5. Gastrointestinal problems: Some stomach or intestinal complaints such as heartburn or gallbladder problems can cause pain in the upper abdomen that radiates to the ribs.
6. Musculoskeletal diseases: Osteoporosis, arthritis or fibromyalgia may also manifest as pain in the ribs, especially if bones, tissue or joints are affected in this area.
7. Nerve problems: Some nerve problems, such as a pinched nerve in the chest area, can also cause pain in the ribs. However, this is rather rare. The "pinched nerve" is usually more of a muscle tension (see point 1).

Why do I have rib pain after sleeping?

Pain in the ribs often occurs in the morning, when you actually want to jump out of bed feeling exhilarated. Why is that? Rib pain after sleeping can have various causes, first and foremost your sleeping position. If you are a side sleeper, your mattress should allow you to sink in comfortably but still provide good support so that your ribs are not under pressure during sleep. It is also advisable to choose a suitable Pillow that does not 'force' you into an unhealthy posture. In the long term, this would lead to muscle tension developing in your chest wall or back, which in turn can lead to pain in your ribs. Apart from these muscular complaints, other illnesses or injuries can also cause morning pain in the ribs. Existing health problems such as rib fractures, arthritis, muscle inflammation or respiratory diseases can cause (localized or radiating) pain that is more noticeable after sleeping.

In focus: muscle tension

In the case of muscle tension, rib pain can occur at the back, front, on one or both sides. It is usually felt as stabbing, pulling, burning or dull and is intensified by touch or pressure. As already mentioned, there are several causes of pain in the ribs caused by muscle tension. An unhealthy posture, especially when sitting or standing for long periods of time, is certainly the most common trigger, directly followed by overexertion. Lifting heavy objects (incorrectly), intensive training or activities that put a lot of strain on the chest muscles can also lead to muscle tension. But emotional strain and stress also cause the muscles to become tense, which can affect the chest and shoulder area. The good news is that you can manage muscle tension very well with the right self-help measures. Apart from resting and relieving the affected area, these are our top 5:

1. Applying heat packs to the painful area is a proven way of relieving tense muscles.
2. A physiotherapist can also recommend suitable exercises to loosen up the muscles in your chest and back, e.g. stretching and strengthening exercises.
3. It can also be helpful to improve your posture in everyday life and in the office. An ergonomic workstation and regular breaks to stretch are a good start.
4. You can also counteract muscle tension with effective stress management techniques such as meditation or progressive muscle relaxation.
5. Acupressure can also help to relax tense muscles. Our tip: The ShaktiMat is a great way to combine physical relaxation with mental relaxation. The tips work on your muscles, while you can also relax and meditate or do autogenic training.

 

Where does sudden rib pain come from?

If you have experienced sudden onset of rib pain, there are several possible causes. Perhaps a sudden blow, fall or accident led to a bruise, strain or even a fracture of your ribs? Or you may have contracted the rib or chest pain by suddenly tightening or overstretching the muscles in your chest or back. Some of this can feel as sharp or even burning as a pinched nerve.

A sudden inflammation of the pleura, often caused by an infection or other illness, can be similarly painful. Acute lung problems such as pneumonia or an accumulation of air between the lungs and the chest wall are rather rare, but can also lead to very sudden severe pain in the ribs. Heartburn or problems with the gallbladder, on the other hand, are far more common. Although this pain tends to occur in the upper abdominal area, it may feel like rib pain due to radiation. In contrast to muscle tension, it can generally be said that sudden pain in the ribs, especially if it is severe, lasts longer or is accompanied by other symptoms such as breathing difficulties, fever, nausea or vomiting, should be examined by a doctor.

Angebot

This is behind rib pain to the touch:

Slight pain in the ribs often worsens as soon as the affected area is touched with moderate or even strong pressure. Is this also the case for you? Then we can reassure you: This usually indicates muscular tension, which you can easily treat yourself, as described above. Much more rarely, inflammatory diseases are behind this type of rib pain, e.g. inflammation of the cartilage that connects the ribs to the sternum or inflammation of the nerves that run between the ribs. And, of course, injuries such as bruises, rib fractures or torn muscle fibers in the chest area can also cause pain that intensifies when touched.

If you also notice a skin rash, shingles may also be the cause of your pain. This viral disease, which can lead to painful skin rashes and pain in the ribs that worsens when you touch or apply pressure to the affected areas, must be seen by your doctor.

The connections between cough & rib pain

Who does not know it? You have a really nice stubborn bronchitis and unfortunately you can't stop coughing for days. Especially with this persistent or even shorter strong cough, the muscles between the ribs and in the chest area can then be overstressed. This can lead to muscle tension and pain in the ribs. In some cases, inflammation of the cartilage that connects the ribs to the sternum can also be responsible for rib pain under the chest or in the chest area, because intense coughing can irritate this cartilage.

In answer to the question "Rib pain from coughing - what to do?", we therefore have the following clear advice: soothe your cough with sage lozenges, honey, cough syrup or, if necessary, cough suppressants. You should also ensure optimum humidity in the room and drink plenty of fluids. If it's not just a chesty cough, you will of course need to loosen the mucus. You can inhale or use mucolytic medication to make it easier to cough up. Important: Have your severe cough checked out by a doctor to get the right treatment.

Rib pain when breathing - these may be the triggers:

If you feel pain in the rib area when breathing, you should take a look at your intercostal muscles. These muscles are located between the ribs and are involved in breathing. If they become overstretched or tense, they can cause pain that gets worse when you breathe in and out. In addition, tension or muscle strains in the area of the chest muscles can also cause pain when breathing. This can also be caused by overexertion, poor posture or injury. Furthermore, inflammation of the pleura, gastrointestinal problems such as heartburn and a fracture or bruise should be ruled out in the case of pain in the ribs that occurs when breathing. However, since respiratory diseases such as bronchitis, pneumonia or asthma are by far the most common causes of pain when breathing in and out, we would now like to take a closer look at these.

In focus: respiratory diseases

Pain in the chest and therefore also in the ribs can be caused by respiratory diseases, although not necessarily directly, but rather indirectly through coughing or difficulty breathing. Pneumonia or inflammation of the bronchial tubes may trigger chest pain, which is also noticeable in the ribs, as the respiratory muscles are under above-average strain in this "exceptional state". During an asthma attack, muscle tension can occur in the chest area, which may also cause pain in the ribs. This can be felt as sharp, stabbing, dull or burning, or manifest itself as shortness of breath or difficulty breathing. In this case, it is particularly helpful to improve breathing with special breathing exercises and thus also reduce the pain. However, this only helps in the short term and does not change the causes, which must be treated by a doctor. This is because the right medication is crucial for relieving your pain in the case of both inflammation and asthma.

What is rib pain sideways - left or right?

Where exactly your rib pain occurs is of course also important. Do you feel your rib pain on the left or only on the right? This information can help us with a preliminary assessment and your doctor with the diagnosis. Muscle tension is also the number one cause of unilateral pain in the rib area. And why? Because many people simply sit at an angle - all day long. As a result, one side of the body is strained and "complains" about this poor posture through the pain, so to speak. But don't worry: you can take action by doing a few self-help measures, for example stretching and strengthening exercises (see below), yoga, meditation or a session on the ShaktiMat.

You simply lie down for ten to fifteen minutes on the many peaks that loosen your muscles, and at the same time relax your mind through a thought journey or autogenic training. That way you kill two birds with one stone. It's not quite as simple if a rib fracture or bruise is triggering your one-sided rib pain, you have pleurisy, or you suffer from respiratory issues. In these cases, medical treatment and appropriate medication is necessary.

In focus: pleurisy

Pleurisy is an inflammation of the thin tissue that surrounds the lungs and lines the chest. It is often triggered by a viral or bacterial infection of the respiratory tract. Pneumonia can cause pleurisy, for example. However, autoimmune diseases (e.g. lupus, rheumatoid arthritis) or injuries can also lead to inflammation of the pleura. You feel it - often on one side - as a sharp, stabbing pain in the chest, which intensifies when you breathe, cough or move. This pain when breathing can lead to shallow breathing or shortness of breath. If the pleurisy is caused by a bacterial infection, the doctor may prescribe antibiotics. In the case of viral infections, treatment usually involves relieving the symptoms.

When rib pain occurs bilaterally, ...

... There are a variety of possible causes. Muscle tension in the chest or back can radiate from the affected area, causing pain on both sides of the ribs. In this case, a relaxed posture often leads to additional cramping, which worsens the pain in the long term. It is therefore advisable to take immediate action in the event of muscle tension. If you feel hard spots, you should stretch and loosen the affected area, for example with suitable exercises (which we will discuss below), targeted heat or an acupressure session on the ShaktiMat.

After that, your blood circulation is optimally stimulated again. However, bilateral rib pain or chest pain can also be triggered by respiratory diseases (e.g. asthma), inflammations (e.g. of both rib skins or of the cartilage connecting the ribs to the sternum), viral infections (e.g. shingles) or gastrointestinal problems (e.g. heartburn). In these cases, a medical diagnosis followed by appropriate therapy is required.

In focus: gastrointestinal problems

Gastrointestinal problems such as heartburn can manifest as stabbing, pressing, burning or dull chest pain. As this radiates, it may also be felt as pain in the ribs. Flatulence, nausea or digestive problems can also exacerbate it. In the case of reflux disease GERD, for example, stomach acid flows back into the oesophagus and causes pain in the chest, including the ribs. Inflammatory bowel diseases such as Crohn's disease can also cause pain throughout the abdomen and ribs. It is therefore important to take rib pain associated with gastrointestinal discomfort seriously and seek professional medical help. Only then can the cause be determined by endoscopy, x-rays or blood tests and you will receive the right treatment (e.g. anti-acid medication, anti-inflammatory drugs, antibiotics or a change in diet). Self-medication is not appropriate in these cases, as it only masks the symptoms without treating the actual cause.

What to do for rib pain? These first aid measures have proven to be effective:

Let's summarize briefly: It is important to note that pain in the ribs can have many causes - from harmless superficial muscle strains to more serious internal conditions. If the pain is severe, persistent, accompanied by breathing difficulties, fever and other unusual symptoms or worsens, you should seek medical help. Accurate diagnosis and treatment are then important to determine the underlying cause of the rib or chest pain and take appropriate measures to relieve or cure it. However, if the pain in your ribs is apparently caused by muscular problems, you can take action yourself and consider the following first aid measures:

1. Keep calm: As soon as you feel pain in your ribs, you should leave the situation. It is best to stop what you are doing and lie down or sit down in a relaxed position. This will relieve your muscles, which can lead to the pain subsiding immediately. Give your body this time out.
2. Adjust your breathing: Always try to breathe calmly and shallowly when you have rib pain to minimize the strain on the respiratory muscles. Or to put it another way: Avoid deep breaths that could make the pain worse. If necessary, special breathing exercises can help you to relax your respiratory muscles and make breathing easier. For example, you can inhale slowly and in a controlled manner through your nose and then exhale through your mouth. Repeat this calming exercise several times to promote relaxation.
3. Apply a warm compress: A warm compress or a warm heating pad on the affected area can relax the cramped muscles and relieve the pain. If you are out and about, you can use heat patches that provide deep warmth for several hours.
4. Loosen muscles: Gently stretching and loosely massaging the muscles in the affected area can also help to relieve muscle tension. As the back in particular is difficult to reach, you may need to use massage sticks or an acupressure mat. With their numerous tips, they ensure better blood circulation over a large area. They work like acupuncture or acupressure and replace a massage - quickly and easily.
5. Reduce stress: Cramps, especially in the torso, are often the result of stress. When you are under a lot of emotional strain, it "pulls or squeezes" you together, so to speak. You can counteract this with targeted relaxation. On the one hand in the muscular area, as just described. But also through mental relaxation. Have you ever tried meditation? We can only recommend it! Our tip: During an acupressure session on the ShaktiMat, you can combine physical relaxation with mental relaxation.

What helps against rib pain? You should try the following exercises:

If you suffer from pain in your ribs caused by muscle tension or poor posture, certain stretching and strengthening exercises can help you in addition to the relaxation just mentioned. They help to strengthen your muscles so that they are better able to "take" future strain. This will provide lasting pain relief - and you will also prevent recurring tension. Sounds like a good plan, doesn't it? Then here are five simple yet effective exercises you should try:

Chest expansion:

Stand up straight or sit comfortably on a chair. Next, interlace your fingers firmly behind your back. This posture helps to bring the shoulder blades into a good position. Remember that the shoulder blades should be gently brought together to achieve ideal alignment. Slowly and gently, you will now raise your crossed hands and arms upward. The goal is to feel a comfortable stretch in your chest muscles. You may feel your chest open up and the tension in this area ease. While you are doing this stretch, breathing is crucial.

Take time to breathe in calmly and breathe out in a controlled manner. This conscious breathing supports relaxation and deepens the stretching experience. Hold this beneficial position for around 20-30 seconds. During this time, you can continue to concentrate on your breathing and feel how the stretch in your chest muscles gradually deepens. This stretching exercise is not only good for the chest muscles, but can also help to relieve tension in the shoulder and neck area. It is particularly suitable for taking a break after sitting for a long time or if you have tension due to stress. This gives your body a feeling of relaxation.

Pull shoulder blades together:

Start by either standing upright or sitting down on a chair. In both cases, the basic idea is to straighten yourself up from the inside out. This means that you actively work on your posture to achieve an upright yet relaxed position. To do this, imagine that you have a thread or string inside you that is pulling you upward. This thought can help you stretch upward. Now concentrate on your shoulder blades. Imagine that you want to hold a pencil between your shoulder blades. To do this, gently pull your shoulder blades together. Pay attention to the sensations in your shoulders as you do this exercise. You should feel them relax as soon as you hold the position for a few seconds. This relaxation is a sign that you are moving your shoulders into a better and healthier position.

To increase the effect and improve your posture in the long term, repeat this exercise several times. You can do this in short intervals while sitting at your desk, for example, or simply in between to consciously remind yourself of your posture. The posture improvement exercise can help prevent back and shoulder problems over time as it promotes proper spinal alignment. This good posture is important for overall wellbeing and can help to reduce pain and tension.

Lateral stretch:

To perform this stretching exercise, stand up straight or sit on a chair. Next, very slowly bend over to the side where you feel rib pain. You can let your arms hang relaxed, place them on your legs, or hold them above your head to intensify the stretch. As you bend to the side, be sure to take slow, controlled breaths. This will help you relax your muscles and better enjoy the stretch.

Go as far as is comfortable for you and feel how a pleasant stretch develops along the side of your ribs. Hold this position for about 20-30 seconds. During this time, you can concentrate on releasing the tension. Visualize your muscles loosening and the stretch gently relieving pain and discomfort in the affected area. After holding the stretch on one side, slowly straighten up and repeat the exercise on the other side. The aim is to achieve a feeling of balance and relief on both sides of the ribs.

Backing:

Strengthening your back muscles can not only help you to improve your posture, but also reduce muscle tension. A simple exercise to strengthen your back muscles is the so-called 'Superman exercise'. To do this, lie on your stomach on a flat, comfortable surface, e.g. a yoga mat. Stretch your arms out in front of you so that they are parallel to the floor and keep your legs together as you stretch them out. To protect your lower back, tighten your abdominal muscles.

Now comes the exciting part: lift your arms, legs and head off the floor at the same time. In this position you now look like Superman. Hold this position for 2-3 seconds while you feel your back muscles working. Then slowly lower your arms, legs and head back down until they touch the floor. Repeat this exercise about 10-15 times for one set. If you wish, you can do 2-3 sets to further strengthen your back muscles.

Yoga and Pilates:

Yoga and Pilates offer a variety of exercises that can help with rib pain by improving flexibility, strengthening the muscles and making breathing easier. They not only help you to prevent rib pain, but also promote inner balance and calmness. An extremely effective yoga exercise for relieving rib pain is the cat-cow pose. You start on your hands and knees in a neutral spine position. This means that your wrists are directly under your shoulders and your knees are under your hips. As you inhale, lower your stomach down, raise your head and look up. As you do so, gently arch your spine towards the floor. This position is known as a cow pose.

As you exhale, round your back, pull in your belly button and lower your head. This forms a cat hump position in which your spine is arched upward. You repeat this flowing movement several times in rhythm with your breathing, from cow position to cat position and back again. As you do this, focus on opening your chest and reducing tension in the rib joints.

Important: For all exercises, start slowly and gradually increase the intensity and duration to avoid overexertion. If the exercises worsen your pain or cause new pain, you should stop them and consult your doctor. Are the exercises doing you good? Then remember to include them regularly in your routine to get the best results.

Sustainable prevention for rib pain

To reduce the risk of rib pain caused by muscle tension in the long term, we recommend a few preventative measures that can be easily integrated into your everyday life in addition to the exercises just described in detail. These small corrections can have a big impact - even if you don't do them all at once. Our tip: start with two or three points and expand your "mission" over time. You will see: A balanced mix of exercises and preventative measures will do you good. Remember: Ultimately, it's not just about the pain in your ribs, but about your general well-being.

• Improve your posture: The importance of good posture cannot be overemphasized. Especially at a time when we spend (too) much time at the computer or working in a seated position. An upright posture not only relieves the muscles in the back and chest area, but also helps to prevent tension. Remember to consciously straighten up and relax your shoulders every now and then. If you are lifting or carrying heavy objects, you should do so in a safe manner. Lift with bent knees and a straight spine and avoid jerky movements that could lead to injury.
• Design an ergonomic workstation: Make sure your workstation supports correct posture. This can include the use of an ergonomic chair, keyboard and screen holder. It's important that your workstation is set up in a way that supports your health rather than detracts from it. Our tip: After 50 minutes of sitting, you should spend 10 minutes being active, e.g. with a walk or movement exercises (see above).
• Be more active: Regular exercise and stretching exercises are crucial to keep your muscles flexible and prevent tension. Schedule a fixed hour of exercise every two to three days. Of course, this doesn't have to be extreme endurance or weight training, but something that you enjoy. This is the only way to stay on the ball. Breathing exercises and yoga can also help to strengthen and relax the respiratory muscles, which is particularly beneficial for pain in the ribs.
• Don't smoke: Quitting smoking can not only improve your overall health, but also reduce respiratory illnesses that can lead to pain in the ribs. Very important: It's never too late to stop smoking.
• Reduce stress: Stress and anxiety can lead to muscle tension, including tension in the chest and ribs. Use effective stress management strategies such as relaxation techniques and regular breaks to relieve your muscles and protect your health. How about a calming mind trip, for example? Give it a try!
• Healthy sleep: A good night's sleep is essential for muscle recovery and pain prevention. So sleep in a position that supports your spine so that your muscles can relax. Also make sure that the mattress and Pillow are suitable for your sleeping needs, weight and height. For example, if you are small and light, you should not sleep on a Pillow mattress that is too high or too firm.