How to Sleep With Intercostal Muscle Strain & Improve Recovery

A muscle strain in the rib cage can disrupt your life. Sudden movements, coughing, sneezing, and even breathing can become painful. And then there's trying to sleep. Finding a comfortable position while lying down can be challenging when intercostal muscle strain is involved. It can feel like no matter how you shift, the next breath will be painful. If you're struggling with how to sleep with intercostal muscle strain, you're not alone. This article rib flare will offer valuable insights to help you sleep comfortably through the night without aggravating your intercostal muscle strain, so you can wake up feeling rested and accelerate your recovery.

Posture AI’s posture correction app can help you achieve your goal of sleeping better with intercostal muscle strain by guiding you to make the right adjustments based on your unique posture and needs.

Table of Content

• What is Intercostal Muscle Strain?

• How to Sleep With Intercostal Muscle Strain

• Improve Your Posture with Our Posture Correction App

What is Intercostal Muscle Strain?

Intercostal muscles are the muscles between your ribs that help you breathe and move your torso. But if they stretch too far or tear, intercostal muscle strain results. You can strain the intercostal muscles suddenly or by doing specific movements repeatedly. 

Symptoms: How Will I Know If I Have An Intercostal Muscle Strain?

If you strain your intercostal muscles, you’ll likely feel sharp pain in your rib cage. Internal medicine specialist Janet Morgan, MD, says breathing can be painful, especially with profound breaths. “But what muddies the picture is that sometimes, painful breathing can be a sign of something serious, such as pneumonia or a blood clot in the lung. So we often do X-rays to ensure there isn’t something else going on.” Other common symptoms of intercostal muscle strains include:

• Tenderness in the rib area

• Tightness in the rib area

• Difficulty breathing deeply

• Pain that gets worse with movement or activity

Causes and Risk Factors for Intercostal Muscle Strain

Common causes of intercostal muscle strains include:

• Coughing

• Exercises or sports with repetitive movements, twisting, lifting, or stretching

• Injuries to the chest from a fall or hard hit

• Twisting beyond your normal range of motion
  
  
  

Intercostal muscle strain is among the most common causes of musculoskeletal chest pain. But age or a sedentary lifestyle can place you at higher risk. “Someone older with thinner muscles could strain rib muscles a lot easier than someone who works out and has built up their muscles,” notes Dr. Morgan. 

Other Conditions vs. Intercostal Muscle Strain

When differentiating between intercostal muscle strain and other conditions, it’s crucial to consider factors such as the location of pain, the presence of swelling, and any history of trauma or repetitive movements. Intercostal muscle strain is characterized by localized pain in the rib area, muscle tension and stiffness, tenderness to the touch, difficulty breathing, and swelling. However, it’s critical to rule out other conditions, such as a bruised rib cage or muscle spasms that may present with similar symptoms. 

Always consult a healthcare provider for a proper diagnosis before starting any treatment plan or incorporating new techniques into your routine. They can assess your specific condition and provide personalized recommendations for:

• Restorative sleep positions

• Various pain relief remedies

• Management strategies

• Physical therapy exercises

• Deep breathing techniques

• Heat therapy applications tailored to your needs.

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• Rib Flare
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• Flared Rib Cage
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• Precordial Pain
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How to Sleep With Intercostal Muscle Strain

The best sleep positions for an intercostal muscle strain will depend on your symptoms and preferences. For example, finding a comfortable position might be especially tricky if you’re a side sleeper. 

The weight of your body on your chest wall can be excruciating in this position. But finding the best option is worth the effort. Sleep is critical for recovery from any injury, as your body repairs itself.

Sleep Tips for Preventing Intercostal Muscle Strain and Supporting Rib Health

According to the Sleep Foundation, you should avoid twisting your torso while you sleep to prevent intercostal muscle strain. Keep your trunk neutral or straight to avoid putting unwanted pressure on your healing muscles. 

Avoid using weighted blankets, which can place too much weight on your ribs. You should also ensure you are sleeping on a supportive mattress. It should be soft enough to be comfortable but firm enough to support your spine and torso. Research says that a medium-firm mattress helps improve sleep quality. However, mattress choice is also a matter of personal preference. 

Sleep Position

Finding a sleep position that aligns the spine and protects the injured area is recommended to alleviate discomfort and promote healing. Here are three sleep positions that can help you rest comfortably while managing intercostal muscle strain:

• On your back with a pillow between your knees: This position helps maintain proper spinal alignment and reduces pressure on the injured muscles. 

• On your side with a pillow between your knees: Placing a pillow between your knees helps keep your spine aligned and prevents unnecessary strain on the intercostal muscles. 

• In a reclined position supported by pillows: Using multiple pillows or use a wedge pillow to prop yourself up at a slight incline can relieve pressure on the chest and provide support for optimal rest.
  
  
  

“Incorporating the right sleeping strategies is crucial for individuals with an intercostal muscle strain,” says Dr. Jordan Burns. “A study published in the ‘Journal of Pain Research’ in 2019 highlighted the importance of proper sleep in the healing process. Restful sleep supports tissue repair and pain reduction. Sleep positions are key; try sleeping on your back with a pillow under your knees, as it can reduce strain on the intercostal muscles.” 

Keep Your Torso Neutral and Minimize External Pressure

Maintaining a neutral torso position and minimizing external pressure can help alleviate discomfort associated with an intercostal muscle strain. Taking precautions while sleeping is also important to promote rest and recovery when you have strained muscles in your upper body. 

Here are three key strategies for reducing external pressure to keep in mind:

1. Keep Your Torso Neutral

Find a sleep position that keeps your spine aligned and avoids additional strain on the injured area. This may involve using pillows or specialized bedding to support your back and maintain proper posture. 

2. Minimize External Pressure

Avoid placing heavy objects or excessive pressure on the chest wall during sleep. This can worsen localized pain and cause sharp pain when sudden movements occur. 

3. Rest And Recovery

Allow yourself enough time to rest and recover from the intercostal muscle pain. Take breaks from activities that exacerbate the pain, prioritize quality sleep, and follow any treatment recommendations your healthcare provider provides. 

Sleep on Your Back with a Body Pillow

Another optimal sleeping position after an intercostal muscle strain is on your back. You should have a supportive pillow that keeps your head in a neutral alignment and a pillow under your knees. This keeps your spine and torso in proper alignment. 

You can also place a small pillow under the small of your back for added comfort. Some people find that hugging a body pillow to their chest provides extra support. This position keeps added pressure off of your ribs as you sleep. 

Sleep on Your Unaffected Side

For some people, sleeping on their backs is not an option. Research suggests most adults prefer sleeping on their sides. 

If you cannot get comfortable in a semi-upright position or on your back, you can sleep on your side, just make sure it’s on your unaffected side. For example, if your intercostal muscle injury is on the right side, sleep on your left side. 

Proper Sleep Positioning to Support Rib Injury Recovery

Sleeping on your affected side will be painful and could delay healing. Make sure your pillow keeps your head in a neutral alignment. 

You should also place a pillow between your knees to keep your spine and torso from twisting. You can place a body pillow behind you for added support. Regardless of your position, move slowly when getting in and out of bed and avoid twisting your trunk. 

Get Yourself a Reclining Mattress and Elevate Your Upper Body

Consider enjoying the benefits of an inclined bed to elevate your upper body and support your intercostal muscle strain. This can help you sleep better and promote rest and recovery. Elevating your upper body can relieve pressure on the affected muscles, allowing them to heal more effectively.

A reclining mattress will allow you to find a comfortable position that aligns your spine and minimizes external pressure on the injured area. Good sleep hygiene tips, such as maintaining a consistent sleep schedule and creating a healthy bedroom environment, can further enhance your recovery. 

Take deep breaths before bed to relax your muscles and promote relaxation. Prioritizing restful sleep is essential for healing from intercostal muscle strain. 

Other Tips to Relieve Intercostal Muscle Pain Before Bed

In addition to finding a comfortable sleep position, you can try other treatment options before bed to help you sleep. 

Apply Ice Or Heat

For the first 48 hours after your injury, use an ice pack 10 to 20 minutes before bed to help decrease pain and inflammation. After that time frame, use a heating pad before bed to reduce muscle tension. 

Place the heating pad on the sore area for 15 to 30 minutes. Never sleep with a heating pad or ice pack. Protect your skin with a few layers of clothing or a towel before applying ice or heat. 

Try an Epsom Salt Bath

If you enjoy a relaxing bath before bed, try an Epsom salt bath. Pour 1 to 2 cups of Epsom salt into a warm bath and soak for 10 to 15 minutes. 

Epsom salt, which mainly contains magnesium, may help decrease inflammation and pain. Although more studies are needed on the effectiveness of Epsom salt baths, a warm bath will also help relax you and promote healing. 

Practice Good Sleep Hygiene

Ensure you create a comfortable sleeping environment by maintaining a consistent sleep schedule, establishing a bedtime routine, exercising daily, and avoiding these bad sleep habits for a better night’s rest. When dealing with intercostal muscle pain, it’s important to prioritize rest and recovery, especially when getting a good night’s sleep.

“Quality sleep is paramount for healing intercostal muscle strain,” says Dr. Burns. “The American Academy of Sleep Medicine emphasizes maintaining a consistent sleep schedule. This helps regulate your body’s internal clock, which is crucial for tissue recovery.”

Avoid excessive shallow breathing, which can exacerbate the pain, to promote relaxation and help you fall asleep more easily. Instead, focus on slow breathing techniques to help calm your body and mind before bed. Before sleeping, take a warm bath or shower to relax your muscles and ease discomfort. 

Breathe Easy Before Bed 

Gentle breathing exercises can help you relax and may also help ease muscle soreness or intercostal muscle spasms. You may have trouble taking deep breaths due to the injury, which is normal. But it’s essential to keep air moving through your lungs while you recover. Try this breathing exercise to help keep your lungs healthy:

• Sit up straight and take a deep breath, letting the air fill your abdomen as your chest expands.

• Hold for a few seconds and slowly release the air. 

• Repeat 5-10 times.
  
  
  

You can also hold a pillow on your chest as you exercise for added support and to decrease discomfort. 

Do Some Light Stretching

Light stretching exercises, such as thoracic extension, can help reduce pain in intercostal muscle strain. Make sure you keep all movements in your pain-free range. If stretches worsen your pain, wait a few days to allow your injury to heal before trying again. You can also do gentle yoga poses if you are comfortable to help loosen up your muscles and promote relaxation. 

Try Meditation or Mindfulness

Mindfulness meditation before bed has many benefits, including helping to reduce pain and stress. There are many different ways to practice mindfulness, so pick one that works for you to help you relax.

Related Reading

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

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. Simply take front and side photos, and the AI generates detailed reports with tailored improvement plans. 

The app provides personalized: 

• Posture analysis

• Expert-guided exercises

• Progress tracking

• Instant posture scanning

Whether looking to prevent long-term issues, reduce daily discomfort, or boost confidence, Posture AI offers an affordable, at-home solution for better alignment. 

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