How to Fix Rib Pain from Bad Posture & Strengthen Your Core for Good
Mar 17, 2025
Rib pain can be a distraction at best and a debilitating issue at worst. It can make moving or breathing difficult, particularly if you’re recovering from an injury or surgery. Rib pain can also be life-altering when it comforts you in your daily activities and becomes a constant companion. Unfortunately, rib pain can occur for a variety of reasons, from a blunt force trauma or fracture to a serious underlying medical condition like pneumonia or cancer. This article will focus on rib pain caused by poor posture. We’ll discuss how to fix rib pain from bad posture with wall posture exercise.
One valuable tool to help you achieve your goals is Posture AI’s posture correction app. This app eliminates rib pain caused by poor posture while building a stronger, more resilient core that prevents future discomfort and effortlessly supports better posture.
Table of Contents
Can Rib Pain Happen Due to Poor Posture?
Poor posture is commonly linked to neck and lower back pain, but rib pain is another frequent consequence, especially for those who spend long hours sitting at a desk. A meta-review published in the Journal of Physical Therapy Science highlighted that “slumped posture significantly reduces lung capacity, expiratory flow, and lumbar lordosis (an exaggerated curve in the lower back) compared to an upright posture.”
The study also found a connection between rib pain and smartphone usage, noting that many people adopt a forward head posture, often with the device placed near their waist or lap. This position can change cervical mobility, head posture, and local and global muscle systems dysfunction. These shifts contribute to altered force-length curves, muscle imbalances, and segmental instability, which may impact the thoracic cage and rib biomechanics.
How Poor Posture Affects the Ribs
Slouching, a forward head posture, and prolonged sitting can all contribute to rib pain by placing excessive stress on the rib cage. Poor posture strains the muscles and joints surrounding the ribs, potentially causing misalignment, discomfort, and muscle tightness that lead to rib pain. The rib cage and thoracic spine are essential for maintaining proper posture. The thoracic spine, composed of twelve vertebrae, anchors the ribs, forming a protective structure around vital organs like the heart and lungs. The rib cage facilitates lung expansion during breathing. When posture is compromised, misalignment of the thoracic spine and rib cage limits mobility and function, further reducing lung capacity and intensifying rib pain.
Common Causes of Rib Pain from Bad Posture
Many people experience rib pain, often attributed to poor posture habits. When we slouch or hunch over for prolonged periods, our rib cage is stressed, leading to discomfort. Here are some common causes of rib pain from bad posture:
Slouching at the Desk: Spending long hours hunched over a desk or computer can strain your rib cage. The forward-leaning position puts pressure on the ribs, causing discomfort and pain.
Incorrect Standing Posture: Standing with rounded shoulders or an arched back can lead to rib pain. This posture puts excessive strain on the rib cage and affects its alignment.
Improper Sleeping Position: Sleeping in a position that doesn’t support the natural alignment of your spine can contribute to rib pain. Sleeping on your stomach or in a twisted position can strain the rib cage while you rest.
How Your Midback Posture Impacts Your Ribs and Breathing
Poor mid-back posture is often associated with several interconnected postural imbalances, such as forward head posture, neck flexion, rounded shoulders, and depressed ribs. These issues disrupt the body’s mechanics, including how we breathe. The lungs and diaphragm reside within the rib cage, and as the lungs expand and contract, the ribs elevate and depress accordingly. Poor mid-back posture restricts rib movement, reducing the thoracic cavity and limiting the lungs' ability to develop fully. This type of posture can decrease lung capacity by up to 30%.
Improving Posture for Better Breathing: Simple Steps to Enhance Oxygen Intake and Reduce Stress
Why is this important? Reduced oxygen intake increases strain on the heart and lungs, raising overall stress levels in the body. This can contribute to a variety of health issues, including:
Anxiety
Obesity
High blood pressure
Fatigue
So how do we fix it?
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How to Fix Rib Pain from Bad Posture
Fixing Rib Flare from Poor Posture and Exercises to Help
Rib flare is the noticeable protrusion of the ribs that occurs when the rib cage is improperly aligned. This flaring can occur on one side or both and can be caused by poor posture, especially when the body is in a forward position, as seen in sitting, typing, and using a phone. Rib flare can be uncomfortable and may cause pain and pressure that radiates to the hips and lower back. Fortunately, several exercises can help fix rib flare caused by poor posture.
Effective Exercises to Reduce Rib Flare
There are several ways to fix rib flare, but the most effective method is to strengthen the muscles that support the spine. This can be done through various exercises, such as Pilates or yoga. It is crucial to maintain good posture and alignment while working out. Wearing a supportive brace can also help to reduce rib flare. Let us look at some practical exercises that help improve your posture and fix rib flare.
Side-Lying Windmill
The Side-Lying Windmill is excellent for fixing rib-flaring posture imbalances. This exercise helps strengthen the muscles in your obliques, hips, and shoulders, which can improve your overall posture. Regularly performing this exercise can reduce the risk of developing lower back pain and improve flexibility.
How to do it:
Start by lying on your side with your legs straight and your head resting on your arm.
Gently lift your upper leg and place your foot on the floor before you.
Reach your top arm toward the ceiling, keeping your shoulder blades down and away from your ears.
As you exhale, rotate your torso and reach your arm across your body toward the floor. Allow your ribs to open as you get across your body.
Return to the starting position and repeat on the other side.
Pilates Scissor
Pilates Scissors is another effective exercise for fixing rib-flaring posture imbalances. This exercise helps strengthen core muscles, including your abs, hips, and lower back, which are all essential for maintaining proper posture. It also helps stretch your hamstrings and lower back, alleviating pain or discomfort associated with poor posture.
How to do it:
Lie on your back with your feet flat on the ground.
Slowly lift your head and shoulders off the ground as you inhale.
Keep your ribs pulled down so that they don't flare out.
Exhale as you scissor your legs up and down, holding and stretching each leg with your hands, keeping your head and shoulders lifted off the ground the entire time.
Inhale as you bring your legs back to the starting position.
Exhale as you lower your head and shoulders back down to the ground.
Repeat for 10-20 reps.
Bird Dog
One effective exercise for improving posture and reducing rib flaring is the Bird Dog. This exercise targets the core, back, and glute muscles - all crucial for maintaining proper posture. It enhances balance and stability, preventing injuries and decreasing the likelihood of falls.
To do the bird dog:
Start on all fours with your hands under your shoulders and your knees under your hips.
Slowly extend one leg back while keeping the opposite arm parallel to the ground.
Hold this position for a few seconds before returning to the starting position.
Repeat on the other side. Remember to keep your core engaged and your spine neutral throughout the exercise.
If you find it challenging to keep your balance, you can support yourself by placing your hand on a wall or chair.
Superman
The Superman exercise is a highly effective solution for improving rib flaring posture imbalance. This exercise specifically targets the muscles in the back and core, which play a crucial role in maintaining good posture. Strengthening these muscles can help the body maintain a more upright position, which allows correct rib flaring. This exercise may seem easy, but it's challenging. Remember to keep your core engaged and breathe throughout the movement. If you start feeling pain in your lower back, stop immediately. Superman is an excellent exercise for beginners and advanced lifters alike. So, give it a try and see how it works for you.
How to do it:
Lie face down on the ground with your arms extended in front of you and your legs straight.
Slowly lift your arms and legs off the ground, keeping your hips and lower back pressed into the floor.
Hold for 2-3 seconds, then slowly lower back to the starting position.
Repeat for 10-12 reps.
Plank
The plank exercise can improve your posture by targeting your back and core muscles. Incorporating it into your regular workout routine can help you correct posture imbalances and improve your overall posture. Remember to keep your core engaged throughout the exercise to maximise your gains. Give it a try next time you're looking for a workout to help fix rib flare.
How to do it:
To do the plank, start by getting into a push-up position.
Lower yourself so your forearms are resting on the ground.
Make sure that your body is in a straight line from your head to your heels.
Hold this position for 30 seconds to 1 minute.
If you want to increase the challenge, you can raise one leg off the ground or hold the position for longer.
Squeeze the Abs Throughout the Day
Along with the workouts, maintaining core stability throughout all physical endeavors helps fix rib flares. Most people know they should be doing some physical activity to keep their bodies healthy and strong, but not everyone realizes the importance of core exercises. The core muscles are located in the abdominal and lower back regions. They stabilize the spine and help the body maintain good posture. Squeezing the abs throughout the day is one of the best ways to strengthen the core muscles. This can be done by simply pulling in your stomach and holding it for a few seconds. Doing this several times throughout the day will help to fix rib flare and improve your posture.
Dead Bug (with arm drop)
Lie on your back.
Keep your knees lifted with hips at 90 degrees.
Activate your core to keep your rib cage lowered.
Lower your arms down behind you as far as they can go.
Breathe out as you do it.
Breathe in as you return your arms to the starting position.
Keep your lower back completely flat on the ground.
Repeat 10 times.
To progress: Hold onto a weight.
Dead Bug (with leg drop)
Lie down on your back with your knees lifted.
Activate your core to keep your rib cage lowered.
Slowly lower your leg as far as you can go.
Breathe out as you do this.
Breathe in as you return your leg to the starting position.
Keep your lower back completely flat on the ground.
Alternate legs for 10 repetitions each.
To progress: Drop both legs together.
Shoulder Flexion With Band
Stand up.
Hold onto the ends of a resistance band.
Gently pull the band apart.
Roll your shoulder blades backward.
Keep your chest broad and open.
Activate your core to lower your rib cage.
Bring your arms over your head as far as you can comfortably.
Keep your neck relaxed.
Do not arch your lower back as you bring your arms up. (Keep the ribs down!).
Repeat 20 times.
Wall Angel
Stand with your back to a wall.
Activate your core to keep your rib cage lowered.
Keep your back and arms pulled backwards to remain in contact with the wall throughout movements.
Place your arms in the ‘W’ starting position.
Slide your arms up the wall. Breathe out as you do this. Breathe in as you return to the “W” starting position.
Do not let your ribs flare out as you raise your arms.
Keep the lower back flat against the wall.
Repeat 10 times.
Invest in Ergonomic Support
Consider using ergonomic chairs or cushions that provide proper back support and encourage healthy posture. Ergonomic pillows or neck rolls can help align your spine and alleviate pressure on your ribs while you sleep.
Take Breaks and Move
Long hours of sitting or standing can worsen rib pain. Take regular breaks to stretch and move around, allowing your ribcage to experience different positions and relieve tension.
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Tips for Maintaining Proper Posture
Most people spend much time sitting at a desk or staring at a computer screen. Unfortunately, this can cause problems from back pain to neck strain. To maintain good sitting posture, try these tips:
Keep your feet flat on the floor and your knees at a right angle. This will help you avoid putting too much pressure on your lower back.
Keep your shoulders relaxed and back straight while sitting. Don't slouch or hunch forward.
Put your computer screen at the same level as your eyes to avoid straining your neck and eyes.
Use a chair that supports your lower back to avoid lower back pain.
Take breaks often to stretch, stand up, and move around to keep your body comfortable and healthy.
Standing Posture Tips: Strong Posture for Better Balance and Stability
It's just as crucial to maintain good posture while standing. Whether in line at the grocery store or waiting for the bus, standing for long periods can be harsh on your body. But with these tips, you can stand tall and proud:
Stand with your feet separated by the width of your hips and distribute your weight equally on both feet. This will help keep you balanced and avoid putting too much pressure on your joints.
Keep your shoulders down and back and your chin level with the ground. Don't slouch or bend your head down to look at your phone.
Use your core muscles to hold up your spine. This will help you maintain proper posture and prevent lower back pain.
Choose comfortable shoes with proper arch support to prevent foot and back pain.
Take regular breaks to sit and give your feet a rest.
Sleeping Posture Tips: Get Better Rest for Improved Posture
Your sleeping position can significantly impact your overall posture and rib flaring. To get a good night's sleep and wake up feeling refreshed, try these tips:
It's better to sleep on your side or back to avoid putting a strain on your neck and spine.
Use a pillow that supports your neck and spine. Your pillow should be firm enough to hold your head but not so high that it pushes your neck forward.
If you sleep on your side, put a pillow between your knees to keep your hips in line. This helps avoid stress on your lower back and pelvis.
Don't sleep on a saggy mattress that doesn't give enough support. Your mattress should be firm enough to hold your weight but not so hard that it causes pain.
Stretch before bed to release any tension in your muscles and promote relaxation. This will help you sleep better and wake up feeling refreshed.
Improve Your Posture with Our Posture Correction App
Posture AI's posture correction app transforms your posture and well-being using advanced AI technology and your smartphone camera. Our app provides personalized posture analysis, expert-guided exercises, and progress tracking to help you move and feel better. Simply take front and side photos, and our AI generates detailed reports with tailored improvement plans. Features include:
Instant posture scanning
AI-powered analysis
Customized exercise programs
Progress monitoring
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 daily guided exercise.
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