Understanding Rib Cage Pain: Causes, Symptoms, and Treatment (Part 2)

Understanding Rib Cage Pain: Causes, Symptoms, and Treatment (Part 2)

Here are a few exercises we use to treat rib pain:

Gentle movement exercises alleviate fear of movement and begin improving movement of the thoracic cage.

Book openers:

Lie on your side with your head supported and your knees bent up 90 degrees. Place your arms in front of you in front of your chest with hands together.

Lift your top arm up and over your body towards the floor behind you drawing a semicircle.

Let your trunk roll with the movement.

Breathing exercises are an essential component of rib pain management. Proper breathing promotes diaphragmatic movement, mobilizes the ribcage, and improves overall thoracic mobility. Techniques such as diaphragm breathing and bucket handle breathing not only assist in relieving the pain but also minimize fear of movement and facilitate a return to normal activities.

Umbrella breathing: 

To practice bucket handle breathing, place your hands on your sides/lower rib cage, breathe into your hands expanding your rib cage out, and exhale slowly.

Once you are out of acute pain you can be more aggressive with mobility and trying to restore healthy movement.  Here is a more advanced exercise.

Thoracic foam roll:

1. Place a foam roller behind you and sit on the floor with your knees bent. Lean back to position the foam roller on your mid-to-upper back. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.

2. Lift your hips off the floor to place your weight onto the foam roller. Each set should begin from this starting position.

3. While maintaining your alignment, slowly roll up and down, covering only the middle of your back to your shoulder blades.

4. Use the foam roller to slowly roll your thoracic spine until the most tender spot is found. Once the most tender spot has been identified, hold on that spot and stretch for 30–90 seconds while relaxing until the discomfort is reduced.

Healing and Recovery from Rib Pain

It’s important to set realistic expectations for pain relief and healing. While complete resolution of rib pain may take time, physical therapy treatments can significantly improve your daily life. Physical therapy aims to help you move, breathe, sleep, and function better with less pain. You will work closely with your physical therapist to develop a personalized treatment plan tailored to your specific condition and goals. Each step of the way, your progress will be closely monitored and adjustments will be made as needed to ensure optimal healing and recovery.

Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.

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About the author: David Potucek, PT, MSPT, CFMT

David is an orthopedic physical therapist with over 20 years of experience. He is an expert in treating both acute and chronic back pain. He is a former D1 athlete, and currently keeps active with lifting and running.