5 Best Back Rib Pain Left Side Fixes to Try at Home

Back rib pain on the left side can be a nuisance, making it hard to move comfortably or sleep at night. A rib injury, muscle strain, or poor posture can all contribute to rib discomfort, where simple movements like twisting, bending, or taking a deep breath trigger sharp pain. There are effective home remedies to relieve back rib pain on the left side so you can return to your daily routine. This article will help you identify the cause of your rib pain, share simple ways to find relief from back pain or rib flare, and get you moving comfortably again.

Posture AI’s posture correction app can help you achieve your goals by teaching you how to naturally improve your posture and alignment, so you can swiftly relieve back rib pain on the left side and prevent it from returning.

Table of Contents

• What Causes Middle Back Pain on the Left Side?

• 5 Best Back Rib Pain Left Side Fixes to Try at Home

• When to See a Doctor for Rib Pain and Middle Back Pain

• Improve Your Posture with Our Posture Correction App

What Causes Middle Back Pain on the Left Side?

Most people will sometimes suffer pain in the left side of their back. There can be many reasons for back pain under the left ribs, which can result in deep aches or sharp stabbing pains. Muscle or ligament strain, herniated discs in the thoracic spine, or spinal or rib injuries can cause inflammation in the rib cage. 

This can result in rib pain that feels like a:

• Burning sensation

• Sharp uncomfortable pains

• Dull throbbing aches

• Tenderness

Did you know your organs can cause left rib pain?

In some cases, pain on the left side under the ribs towards the back could be from organs your ribs protect. Under the left side of your rib cage are:

• Your heart

• Your left kidney

• Left lung

• Spleen

Because left-sided pain in your upper back or chest can be heart-related, you should never ignore that type of pain. Pain that is related to your heart may start off as squeezing pressure or tightness in your chest before spreading to your left arm and back.

What relieves pain under the left ribs?

Many natural remedies for relieving pain comes from your:

• Left ribs 

• Right ribs

You can use a warm compress to relieve muscle and joint stiffness, resulting in nagging aches when you move or stretch. Gentle exercises to strengthen your middle and lower back can also:

• Provide extra support for your upper body 

• Relieve back pain

Anatomy of Thoracic Back and Left-Side Rib Pain

Your spine is divided into 3 regions:

• The cervical spine in your neck

• The thoracic spine in your upper and middle back

• The lumbar area at your lower back

Knowing the anatomy of the thoracic back can help to locate the source of back rib pain on your left side. According to the journal PLoS One, the thoracic spine has 12 vertebrae attached to your rib cage. The ribs:

• Wrap around your body to your chest 

• Connect to your sternum (breastbone)

Rib Structure

The rib cage:

• Supports and stabilises the thoracic spine 

• Helps move the upper body

  
Between your ribs are muscles called intercostal muscles. These muscles:

• Wrap around your chest 

• Strengthen your upper body and rib cage

Disc Cushions

If they get injured or inflamed, they can be a source of left-side rib pain.  Another feature of the anatomy of the thoracic back and your spine is small discs that help to cushion your vertebrae. 

These jelly-like structures:

• Help to hold your vertebrae together

• Act as shock absorbers

Referred Pain

If the disc ruptures and presses on a nerve in your spine, you may feel intense rib pain that wraps around to your chest. Dr. Gerard Malanga, who specializes in rehabilitation medicine, says that nerve pain in the ribs and spine can radiate to other areas of your body. Any damage to your left or right ribs can cause pain that is felt elsewhere. Intercostal muscle pain or a herniated disc can cause shoulder blade pain, shooting pains down one leg, or even abdominal pain.

The Symptoms of Rib and Back Pain on the Left Side

If you experience pain in your back ribs on the left side, Dr. Malanga says that you may have some of the following symptoms:

• Back pain that feels like electric shocks.

• Shooting or jabbing pains that wrap around the chest.

• Burning sensation in your rib cage.

• Dull pain that you feel in your middle back.

• Pain that radiates from your middle back to the top of your spine or lumbar region.

Common Causes of Back Pain Under the Ribs

Rib and spine pain that affects the lower, middle or upper back is widespread among the general population and can affect men and women. According to a report published in the journal Annals of Rheumatic Diseases, back pain is one of the major sources of pain that people suffer. The Journal of Manual & Manipulative Therapy reported some of the most common causes of aching pains and upper or middle back discomfort. Some of these include:

Injury To Muscles In The Rib Cage

One of the most common causes of back or rib pain is an injury to the intercostal muscles in your rib cage or back. Rib muscle injuries can be caused by trauma to your left-side ribs, sudden upper body movements, or incorrect lifting. They can cause pain that ranges from a mild ache to sharp jabbing pains that can spread to your back. The journal The Physician and SportsMedicine reports that rib stress fractures and strains can cause muscle pain in the ribs. Rib injuries can happen due to blunt force trauma on the rib cage or repetitive strain injuries. The severity of rib cage pain and back pain depends significantly on the extent of the injury.

Injury Symptoms

According to doctors from the Victoria State Government, other symptoms of painful rib cage muscle injuries can include:

• Pain that intensifies when breathing deeply

• Rib cage muscle spasms

• Reduced range of upper body movement

• Tenderness when touching the injured ribs

Rib Cage Nerve Damage (Intercostal Neuralgia)

Intercostal neuralgia is a condition that describes pain in the ribs caused by damage to the rib cage nerves. It can result from injury, inflammation, injury to chest muscles, or shingles. 
According to a study published in the Journal of Neurology & Translational Neuroscience, nerve damage of the ribs can result in middle back pain that wraps around the front of the chest. Depending on the location of the damaged nerves, you may also experience shoulder pain, chest pain, and pain in the upper thigh. The symptoms of nerve damage that affects the thoracic spine and ribs include:

• Sharp shooting pains in the left rib cage or the right rib cage

• Burning pains that cause a lot of discomfort 

• Muscle spasms in your back, shoulder, or arm

• Tenderness when touching your rib cage

• Loss of sensation in your middle back or chest wall

Herniated Disc In The Thoracic Spine

Damaging a disc in the thoracic spine because of injury or wear and tear can cause sharp, debilitating back pain. The pain from a herniated spinal disc is usually the result of pressure on the nerve's root that sends pain to other areas of your body. According to researchers from the University of Maryland, back pain often accompanies a thoracic disc rupture. This can cause sharp pains from the back to your chest, shoulders, or legs. If the disc injury happens at the lower part of the thoracic spine, you may have numbness and tingling in one or both legs. The journal Annals of the Royal College of Surgeons of England reports that thoracic disc ruptures can also be a cause of abdominal pain. 

Mimicked Symptoms

This can often be mistaken for digestive upset or other gastrointestinal problems. A herniated disc in the middle back can also cause some of the following symptoms:

• Left-sided back pain

• Muscle weakness

• Tingling along the length of the nerve

• Chronic back pain

• Lower back pain when getting up from a chair or standing for long periods

Fibromyalgia

One reason for chronic pain under your left ribs or constant back pain is fibromyalgia. Fibromyalgia is a chronic condition that causes pain throughout your body. According to doctors from the Cleveland Clinic, fibromyalgia often causes back pain in the middle and lumbar regions. Depending on your condition, the pain may be felt on just one side of your body. Fibromyalgia can cause pain and discomfort in any of your muscles or joints. 

Doctors from the National Health Service say that other symptoms of fibromyalgia include:

• Deep aches or sharp stabbing pains in your back, neck, or other places in your body

• Muscle spasms and stiffness

• Extreme fatigue

• Poor sleep patterns

• Difficulty concentrating

• Frequent headaches

Osteoarthritis

Any type of arthritis of the thoracic spine can result in persistent inflammation because of irritation in your vertebrae. Dr. Laurence Knott on Patient.info reports that osteoarthritis or rheumatoid arthritis can be a cause of:

• Thoracic back pain 

• Dysfunction

One reason is that the middle part of the spine is especially susceptible to degenerative or inflammatory conditions. These conditions can make it difficult to perform day-to-day tasks and make moving the upper body painful.

Poor Posture

Poor posture can also cause several painful conditions that result in:

• Back pain 

• Pain under your ribs

Sitting or standing incorrectly puts extra strain on the ligaments and muscles in your middle back. The journal Orthopedia, Traumatologia, Rehabilitacja reported on a study showing that poor posture can affect:

• Joints

• Ligaments

• Muscles in the lumbar 

• Thoracic regions of the back

Posture Impact

Repetitive strain injuries, sitting in the wrong position, and standing incorrectly can put pressure on the nerve roots and be a source of chronic back pain. According to the Journal of Physical Therapy Science, body posture is also a significant reason for back pain during pregnancy. Proper posture can help prevent back and rib pain from becoming chronic. Proper posture will also help relieve symptoms of sciatica.  

Related Reading

• Pain Around Ribs And Back Symptoms
• Flared Rib Cage
• How To Fix Rib Flare
• Precordial Pain
• Wall Angels

5 Best Back Rib Pain Left Side Fixes to Try at Home

1. Soothe Your Rib Pain: The Benefits of Using a Warm or Cold Compress

Applying a warm or cold compress to sore ribs can help reduce inflammation and relieve pain. Heat or cold can also help treat muscle strains and tears and soothe nerve pain. When should you use heat or cold for a rib injury that affects your muscles or nerves? Doctors from Johns Hopkins Medical Center answer the question as follows:

Cold Treatment for Rib Pain

In the first 48 hours after the initial injury, cold compresses reduce swelling and prevent blood flow, which can cause bruising.

Heat Treatment for Muscle Pain in the Back

After the initial swelling has gone down, you should switch to heat compresses to relieve back pain. The heat increases blood circulation and promotes healing.

How To Make A Compress For Sore Rib Pain Relief

You can use an old clean sock and rice to make an effective cold or hot compress. This is what you should do: 

• Fill an old sock 3/4 full with rice and tie at the top.

• Place the rice-filled sock in the freezer for a few hours for a cold compress.

• To make a warm compress, put the rice sock in a microwave and heat on full power for 1-2 minutes.

Temperature Therapy

In the first 2 days after an injury, place the cold pack on the sore ribs or back for 15-20 minutes. After this time, put the sock back in the freezer. Use every hour or so to reduce pain and swelling in an injured rib. After 2 days, switch to a warm compress on the sore area on our back or ribs. Place the warm compress (make sure it’s not too hot) on the painful area for 20 minutes. Repeat 3 or 4 times daily to help speed up the healing process and eliminate rib pain in your back.

2. Exercises for Middle or Upper Back Pain

Exercising the middle back can help reduce back pain by increasing the strength of the muscles and ligaments that support the spine and ribs. Regular strengthening exercises also help prevent injury that causes rib and back pain.

Stretching Exercises for Back Pain Relief

According to physiotherapist Dr. Phil Page, gentle back stretches can help release muscular tension and strengthen the back.

Prayer Stretch to Release Tension from Your Middle Back

• Start on your hands and knees and make sure that your buttocks are touching your heels.

• Inhale deeply and place the palms of your hands on the floor.

• Slowly extend your hand forward as far as possible and exhale as you do this.

• Try to lengthen your back as much as possible.

• Let your forehead touch the floor, making sure your buttocks are still on your heels.

• Hold the position for 30 seconds to release tension in your back and treat back pain.

• Repeat the exercise for back pain 2 or 3 times daily to strengthen your spine and increase flexibility in your middle back.

Framing the Door Exercise

This exercise helps increase middle and upper back mobility and can alleviate thoracic back pain.

• Stand straight and imagine that there is a door frame around you.

• Place both hands in front of you with your palms touching.

• Slowly raise your arms in the air until fully extended.

• Separate your hands, turn your palms outward, and move your arms to “touch” each side of the door frame.

• Slowly bring your arms down the sides of the imaginary door frame.

• Squeeze your shoulder blades together when your elbows are as far down as they can go.

• Remember not to tense your shoulders.

• Repeat the set several times to exercise the ligaments and muscles in your back to strengthen them.

3. Rest: An Underappreciated Treatment for Rib Pain

Rest is essential for relieving muscle or ligament strain in the intercostal muscles in your back. This helps to prevent further injury, and together with hot and cold packs, it should help to speed up recovery. Too much rest may not help muscle strains and tears repair themselves. The European Spine Journal reported that too much bed rest could aggravate back pain. For acute back pain, bed rest for 3 days was just as adequate as sleeping for 7 days.

Active Rest

The goal of resting should be to return to normal activities as soon as possible and establish a regimen to strengthen the back muscles.

4. Improve Your Posture to Help Alleviate Rib Pain

If you suffer from chronic rib pain in the middle of your back, you should improve your posture to relieve pressure and tension from your rib cage.

The Journal of Physical Therapy and Science reported that improving your posture effectively treats mid-back, shoulder, and low back pain. This includes learning how to:

• Sit at a desk properly 

• Stand properly

5. Stay Ahead of Back Pain Flares

While you may not be able to prevent all types of back pain flares, following these strategies can help reduce your risk of preventable causes and the damage that occurs: 

• Establish and maintain a healthy weight. Avoiding excess weight reduces the amount of strain on your back.

• Maintain posture when sitting. This requires sitting up straight, with your back against the back of your chair. Keep your feet flat on the floor and your knees slightly higher than your hips.

• Use the correct lifting technique that concentrates on lifting with your legs, not your back. To do this, squat down at your knees, stand straight up without hunching over, and carry heavy objects close to your body without bending forward.

• Consume the recommended amounts of calcium and vitamin D through diet and supplements to keep your bones strong and prevent osteoporosis.

• Keep your back strong by performing exercises that strengthen and stretch your back muscles at least twice weekly.

• Remain active. Every week, aim for at least 150 minutes of moderate-intensity aerobic activity and at least two days that involve lifting weights or other activities that strengthen your muscles.

• Use proper technique when lifting or working out. Do not suddenly change the intensity of exercises. Exercise at a pace you can maintain regularly. Exercise may also improve strength in the back, and using a standing desk can help, too. When trained right, the muscles can be conditioned to be stronger and more durable.

• Try a yoga class. This practice can help stretch and strengthen your back muscles and improve your posture.

• Quit smoking. Smoking increases your risk of atherosclerosis (hardening of the arteries), which can cause back pain and degenerative disc disorders.

Related Reading

• Flat Back Syndrome
• How To Sleep With Intercostal Muscle Strain
• Middle Back Pain Around Rib Cage
• Flared Ribs Vs Normal

When to See a Doctor for Rib Pain and Middle Back Pain

Monitoring pain under the left rib cage is essential. Some causes, like gas or muscle strain, resolve without treatment. It's a good idea to see a healthcare provider for pain that lasts more than a few days, is severe, or affects your ability to carry out daily activities. You should also see a healthcare provider if you experience lower rib pain with any of the following symptoms:

• Difficulty breathing or shortness of breath

• Pain that continues or worsens

• Sharp pain when breathing

• Fever

Could Pain Under My Left Ribs Be a Sign of Something Serious? 

Pain under the left rib cage is sometimes a sign of a serious, life-threatening condition, such as a heart attack. Call 911 or go to the nearest emergency room if you experience pain under the left rib cage and any of the following symptoms:

• Sudden squeezing, tightening, crushing pain or pressure in your chest

• Pain that radiates (spreads) to your left arm, jaw, or between your shoulder blades

• Nausea or vomiting

• Dizziness

Improve Your Posture with Our Posture Correction App

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Features include:

• Instant posture scanning

• AI-powered analysis

• Customized exercise programs

• Progress monitoring

Posture Solution

Whether looking to prevent long-term issues, reduce daily discomfort, or boost confidence, Posture AI offers an affordable, at-home solution for better alignment. Skip expensive treatments and transform your posture with just a few minutes of guided daily exercise.

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• Can Bad Posture Cause Chest Pain