The rib cage is made up of bones and cartilage that surround the chest cavity. Rib pain can be the result of bruised, cracked or fractured ribs. In addition, osteoporosis or inflamed rib cartilage can lead to rib pain. Specific exercises may help prevent and relieve rib pain. Consult your doctor before starting a new exercise program.
Rest
If you are experiencing rib pain, one of the best things you can do is rest. The amount of rest necessary will depend on the severity of your injury. Laying down on your back with your knees bent can be a comfortable position to rest in. Be gentle and cautious in your regular activities and avoid activities that require twisting while you are healing.
Legs Up the Wall
To help relieve rib pain, try laying on your back with your legs up a wall. Place a pillow under your head for added comfort. Stay in this position for up to 15 minutes. To exit the position, bring your knees into your chest and gently roll to one side. Legs up the wall position can also be effective in relaxation and stress reduction, helping you heal faster.
Posture
To prevent rib pain, try being aware of your posture. If you regularly stand with your lower ribs too far forward or backward, this posture can potentially lead to pain. Practice holding your ribs in a neutral position while standing, sitting and walking. To find the neutral position, start first by sticking your ribs as far forward as possible. Next, bring the ribs as far back as possible. Then, find the point in the middle of both positions. This position is neutral.
Elevated Chest Exercise
To relieve pain on the backside of the ribs, try the elevated chest exercise. Lay on your back with two pillows under your shoulder blades and three pillows under your head. Bend your knees and relax your arms naturally to the sides with your palms facing up. Stay in this position for up to 15 minutes and focus on breathing deeply. To exit the position, gently bring your knees into your chest and roll to one side.
References
- University of Maryland Medical Center: Rib Cage Pain
- "Gray's Anatomy"; Henry Gray; 1901 & 1977
- "Relax and Renew"; Judith Lasater, PhD., P.T., 1995
