19 Natural Remedies to Fix Rib Flare and Improve Your Posture
Apr 5, 2025
Living with rib pain can be frustrating and exhausting, especially when it lingers for weeks or months. If you can relate, I have good news. Your rib discomfort may be linked to rib flare, a common condition that causes the ribs to protrude rather than lie flat and aligned against the body. Rib flare is often associated with poor posture, and correcting it can help alleviate rib pain and improve your overall movement. This article will offer valuable insights to address your goals, like achieving a strong, aligned posture with effortless breathing and core stability, eliminating discomfort, and enhancing overall movement.
Posture AI's posture correction app is a valuable tool for helping readers achieve their objectives. Improving rib flare can correct posture and breathing patterns, easing rib pain and helping you move better.
Table of Content
Is Rib Flare Affecting Your Posture?
Rib flare happens when the lower ribs protrude outwards. This can lead to a visible bulge in the midsection, which can affect appearance and cause imbalances in posture. Rib flare is often associated with excessive lower back curvature known as lordosis, which can lead to various health problems.
What Causes Rib Flare?
Poor posture is one of the most common causes of rib flare. When you slouch or hunch forward, the ribcage becomes misaligned, causing the lower ribs to protrude outwards. Rib flare can also lead to an excessive curvature of the spine known as lordosis, which puts extra pressure on the lower back.
The core muscles play a crucial role in maintaining good posture. When these muscles are weak, the body compensates by shifting weight onto other muscles, which can cause imbalances and lead to rib flare. Tight chest muscles can also contribute to rib flare. When the chest muscles are tight, they pull the ribcage forward and down, causing the lower ribs to flare outwards.
What Makes Rib Flare Worse?
Rib flare can be aggravated by a few common factors that can easily be avoided.
Poor Posture
Slouching may feel more comfortable, but it can worsen rib flare. Instead, focus on stacking your rib cage over your pelvis when sitting or standing to reduce pressure on your lower ribs.
Tight Clothing
If you think you have rib flare, limit your wearing of tight clothing, especially around your rib cage area. Tight clothes can restrict movement and cause poor posture, especially when working out.
Not Enough Core Exercises
Working out with a focused aim can seem impossible to squeeze into a busy schedule, especially for moms. Correcting rib flare will improve your posture and alleviate discomfort, making everyday activities easier.
How Ashley’s Core Basics Program Targets Rib Flare
Ashley, our program founder, understands this challenge all too well as a mom of four. She designed the workouts to be quick, allowing you to fit in a fast workout during naptime or after your little ones sleep at night. The workouts outlined in Ashley’s Core Basics program are the best way to correct rib flare quickly.
What are the Symptoms of Rib Flare?
A visible midsection bulge is one of the most noticeable symptoms of rib flare. This can be especially prominent in women, who tend to have a wider pelvis and a more pronounced hourglass figure.
A rib flare can also cause pain or discomfort in the lower back. The curvature of the spine places extra stress on the lower back muscles, leading to strain and injury over time.
How to Identify Rib Flare: Simple Tests and Early Signs to Look For
If you suspect that you have rib flare, there are a few things you can look for:
Take a deep breath and feel along your sides. You may have flared ribs if you feel a sharp edge sticking out.
Look at your sides in the mirror. If you can see bulges or protrusions, you may have flared ribs.
Take a moment to stand up straight and assess your posture. If your shoulders are slumped forward, and you see an abnormal spine curvature, you may suffer from rib flare.
Pay attention to how you feel after sitting or standing for long periods. If your back and shoulders feel tired or sore, it could be due to poor posture.
The good news is that a few simple exercises and techniques can help correct this problem. Strengthening the muscles that support the spine and stretching the muscles that pull the shoulders down can help you achieve better balance and alignment in your posture.
Related Reading
• Pain Around Ribs And Back Symptoms
• Flared Rib Cage
• How To Fix Rib Flare
• Precordial Pain
• Wall Angels
19 Natural Remedies to Fix Rib Flare
1. Posture Correction
Good posture is crucial for maintaining proper body alignment and preventing muscle imbalances that can lead to flared ribs. When your posture is correct, your spine is neutral, and your muscles work harmoniously to support your body.
Daily Posture Awareness
One of the most effective ways to improve your posture is to be mindful throughout the day.
Here are some simple tips to help you stay aware:
Set reminders on your phone or computer to check your posture regularly
Use posture-correcting apps that alert you when you start to slouch
Place sticky notes in strategic locations as visual cues to sit or stand tall
Ergonomic Adjustments in Your Workspace
Making ergonomic adjustments to your workspace can help you maintain good posture while working:
Ensure your chair height allows your feet to rest flat on the floor
Adjust your desk height so your elbows are bent at a 90-degree angle when typing
Position your computer monitor at eye level to avoid neck strain
Posture-Enhancing Exercises
Incorporating specific exercises into your daily routine can help strengthen the muscles that support good posture:
Chin tucks: Gently draw your chin back, as if making a double chin, and hold for 5-10 seconds
Shoulder blade squeezes: Squeeze your shoulder blades together, hold for 5-10 seconds, and release
Wall angels: Stand with your back against a wall and slowly raise your arms up and down, keeping them in contact with the wall
2. Heat and Cold Therapy
Applying heat and cold therapy can be an effective way to manage flared rib pain. Each method works differently to provide relief and promote healing.
Applying Heat Therapy
There are several ways to apply heat therapy:
Use a heating pad or warm compress on the painful area for 15-20 minutes at a time
Take a warm bath or shower, focusing the water on your rib cage
Apply heat packs or adhesive heat wraps for convenient, on-the-go relief
Applying Cold Therapy
There are several ways to apply cold therapy:
Use an ice pack or cold compress on the painful area for 10-15 minutes at a time
Apply a bag of frozen vegetables wrapped in a thin towel
Use a cold therapy gel pack for targeted relief
Combining Heat and Cold Therapy
For optimal relief, consider alternating between heat and cold therapy.
Start by applying heat to relax the muscles and increase blood flow.
Switch to cold treatment after 15-20 minutes to reduce inflammation and numb pain.
Repeat this cycle a few times a day for best results.
3. Hydration and Nutrition
Staying hydrated and eating a balanced diet can play a significant role in managing flared rib pain.
Proper hydration is essential for maintaining flexible, healthy muscles. When dehydrated, your muscles can become stiff and more prone to injury. Aim to drink 8-10 glasses of water daily to keep your body well-hydrated.
Anti-Inflammatory Foods
Incorporating foods rich in antioxidants and omega-3 fatty acids can help reduce inflammation, which may contribute to flared rib pain.
Some examples include:
Berries, such as blueberries, raspberries, and strawberries
Leafy greens, like spinach and kale
Fatty fish, such as salmon, sardines, and mackerel
Nuts and seeds, like almonds, walnuts, and flaxseeds
Supplements for Rib Health
Certain supplements can support muscle and bone health, which may help alleviate flared rib pain. Some beneficial supplements include:
Vitamin D, which helps your body absorb calcium for strong bones
Magnesium, which aids in muscle relaxation and pain relief
Omega-3 fatty acids, which have anti-inflammatory properties
4. 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:
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.
5. 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:
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.
6. 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. These are all crucial for maintaining proper posture. It enhances balance and stability, preventing injuries and decreasing the likelihood of falls.
How to:
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 place your hand on a wall or chair for support.
7. 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 helps 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:
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.
8. 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 maximize your gains. Give it a try next time you're looking for a workout to help fix rib flare.
How to:
To do the plank, start by getting into a push-up position.
Lower yourself down so that 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.
You can raise one leg off the ground or hold the position for longer to increase the challenge.
9. Thoracic Extension Stretch
The thoracic extension stretch is an effective way to improve flexibility and reduce tension in the upper back, which can help alleviate flared rib pain.
How to:
Find a comfortable spot on the floor and sit with your legs extended in front of you.
Sit on a chair with your feet flat on the ground.
Place a foam roller or rolled-up towel at the base of your shoulder blades, just below your neck.
Gently lean back over the foam roller, supporting your head with your hands to avoid neck strain.
Allow your upper back to arch over the roller while keeping your lower back neutral.
Hold this position for 10-15 seconds, focusing on taking deep, controlled breaths.
After holding, roll the foam roller slightly higher up your back and repeat the stretch.
Perform 3-5 repetitions of the thoracic extension stretch, moving the roller higher up your back each time.
Remember to breathe deeply throughout the stretch, which helps relax your muscles and promotes better circulation.
10. Child’s Pose
Child’s pose is a gentle yoga stretch that targets the back, hips, and shoulders, promoting relaxation and relieving tension in the upper body.
Detailed guide to perform:
Begin by kneeling on the floor, bringing your big toes together, and sitting back on your heels.
Spread your knees about hip-width apart, creating space for your torso.
As you exhale, slowly lower your torso between your thighs, reaching your arms forward.
Allow your forehead to rest on the mat, and turn your palms to face down. If it’s more comfortable, you can rest your arms alongside your body, with your palms facing up.
Hold the pose for 30 seconds to 2 minutes, focusing on deep, even breaths.
If you experience discomfort in your knees or hips, place a folded blanket or cushion between your thighs and calves for added support.
If your forehead doesn’t comfortably reach the floor, you can also put a rolled-up towel or cushion under it.
11. Cat-Cow Stretch
The cat-cow stretch is a flowing yoga movement that helps improve spinal flexibility, promotes better posture, and relieves tension in the back and chest.
How to perform:
Start on your hands and knees in a tabletop position, with your hands directly under your shoulders and your knees under your hips.
Keep your spine neutral and your gaze directed towards the floor.
As you exhale, round your spine towards the ceiling, tucking your tailbone under and drawing your chin towards your chest.
Hold this position for a few seconds, feeling the stretch along your entire spine.
On your next inhale, arch your back, lifting your tailbone and head towards the ceiling.
Keep your shoulders away from your ears and your gaze forward.
Hold this position for a few seconds, feeling your chest and abdomen stretch.
Repeat the cat-cow sequence 10-15 times, moving smoothly between the two poses with each breath.
Focus on synchronizing your movement with your breath, inhaling during cow pose and exhaling during cat pose.
12. Chest Opener Stretch
The chest opener stretch targets the pectoral muscles and the front of the shoulders, helping to improve posture and reduce tension in the upper body.
Detailed steps to perform:
Stand facing a wall or doorway about an arm’s length away.
Place your forearm vertically against the wall, with your elbow at shoulder height and your palm facing forward.
Press your chest forward, turning your body away from the wall and feeling the stretch in your chest and shoulder.
Hold this position for 15-30 seconds, focusing on deep, even breaths.
After holding, return to the starting position and repeat the stretch on the opposite side.
Adjust the height of your elbow on the wall to target different parts of your chest muscles. Step closer to the wall or doorway for a deeper stretch, keeping your arm in place.
13. Dead Bug Exercise
The dead bug exercise is a great way to target your deep core muscles, which can help stabilize your spine and alleviate flared rib pain.
Step-by-step guide:
Lie on your back with your arms extended towards the ceiling, directly above your shoulders.
Bend your knees to a 90-degree angle, with your shins parallel to the floor.
Engage your core muscles, pressing your lower back into the ground.
Slowly lower your right arm and left leg towards the floor, keeping them straight and parallel.
Stop when your arm and leg are just above the floor, then slowly return to the starting position.
Repeat the movement with your left arm and right leg.
Perform 10-12 repetitions per side, focusing on maintaining control and keeping your lower back pressed into the ground throughout the exercise.
14. Wall Angels
Wall angels help improve posture and strengthen the muscles in your upper back and shoulders, which can help reduce flared rib pain.
Execution instructions:
Stand with your back against a wall, with your feet about 6 inches away.
Press your lower back, upper back, and head against the wall, keeping your spine neutral.
Bend your elbows to 90 degrees, with your upper arms parallel to the floor and your palms facing forward.
Slowly slide your arms up the wall, straightening your elbows and bringing your hands together above your head to form a “Y” shape.
Keep your back and head pressed against the wall throughout the movement.
Slowly lower your arms back to the starting position, maintaining contact with the wall.
Perform 10-15 repetitions, focusing on keeping your rib cage down and your back flat against the wall throughout the exercise.
15. Seated Forward Bend
The seated forward bend stretch helps lengthen the muscles in your lower back and hamstrings, alleviating tension and pain in the rib area.
How to perform correctly:
Sit on the floor with your legs extended straight before you, keeping your feet flexed.
Place your hands on your thighs or at your sides.
Inhale deeply, lengthening your spine, and sitting up tall.
As you exhale, hinge at your hips and reach towards your toes, keeping your back straight and your core engaged.
Hold the position for 20-30 seconds, breathing deeply and focusing on relaxing into the stretch.
Inhale and slowly roll back up to the starting position, vertebra by vertebra.
Repeat the stretch 2-3 times, aiming to deepen the stretch with each repetition while maintaining a straight back.
16. Bridge Pose
The bridge pose helps strengthen the muscles in your back, glutes, and hamstrings, which can help improve posture and reduce flared rib pain.
Detailed execution guide:
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Place your arms at your sides, with your palms facing down.
Press your feet into the floor and lift your hips towards the ceiling, engaging your glutes and core muscles.
Keep your thighs parallel and your chest lifted towards your chin.
Hold the position at the top for a few seconds, maintaining a strong, stable bridge.
Slowly lower your hips back to the floor, vertebra by vertebra.
Perform 10-15 repetitions, holding each lift at the top of the movement for a few seconds.
Focus on engaging your core and glutes throughout the exercise to maintain proper form and alignment.
17. 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 the muscles in the abdominal and lower back regions.
These muscles stabilize the spine and help the body maintain good posture. One of the best ways to strengthen the core muscles is to squeeze the abs throughout the day. 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.
18. Breathing: Zone of Apposition
Improving breathing mechanics is crucial for correcting rib flare and restoring proper posture. A natural rib structure facilitates the “Zone of Apposition” (ZOA), essential for optimal diaphragm function and abdominal contraction. When the rib cage is misaligned, it hinders proper breathing patterns, causing inefficiency in air exchange and reducing the ability to expel CO2.
This disruption can prevent the body from entering a parasympathetic state, vital for healing and recovery. Achieving proper rib alignment and focusing on deep, slow breathing helps activate the parasympathetic nervous system, promoting:
Relaxation
Tissue repair
Overall well-being
19. Core Activation
Before beginning strengthening exercises for rib flare, it’s essential to understand how to engage your core muscles. The core muscles play a key role in maintaining the neutral position of the rib cage, ensuring the diaphragm, the primary muscle for breathing, is optimally positioned. Proper core engagement is crucial for practical breathing exercises and effectively addressing rib flare.
Starting Position:
Lie down on your back with knees bent.
Keep your neck completely relaxed throughout this exercise.
Take a deep breath in.
Step 1:
Begin to exhale through your mouth slowly.
Aim to slowly push out ALL of the air out of your lungs.
As you exhale, engage your core muscles by drawing your belly inwards and gently tensing your abdominal muscles.
Allow your lower rib cage to drop downwards as you are exhaling.
Aim to flatten your lower back entirely on the floor.
Step 2:
Take a deep breath through the nose while locking your rib cage in this position.
Imagine the whole circumference of your lower torso/abdominal region inflates.
Do not allow your rib to flare out as you breathe in!
Restart Step 1. Perform 3-5 cycles.
How Posture AI is Revolutionizing Posture Correction with AI Technology and Personalized Plans
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 you're 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.
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
Tips for Maintaining Proper Posture
Good posture is crucial for long-term spinal health and overall well-being. Good posture helps you maintain the natural curves of your spine, preventing extra strain on your:
Muscles
Ligaments
Joints
Good posture promotes efficient breathing by allowing your lungs and diaphragm to function properly. It can even improve your mood and boost your energy levels. With all these benefits, it’s easy to see how good posture can improve your quality of life.
Sitting Posture Tips
Let's start with sitting posture. Like most people, you spend much time staring at a desk or computer screen. But sitting for long periods can cause problems, from back pain to neck strain.
To maintain good sitting posture, try these tips:
Keep your feet flat on the floor with 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 strain on 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
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
Let’s talk about sleeping 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.
These tips and techniques can significantly improve your posture, prevent rib flaring, and make you feel more comfortable and confident.
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 you're 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.
Related Reading
• Kyphosis Self-Care
• Kyphosis Exercises
• Straightening Of Lumbar Lordosis
• Can Bad Posture Cause Chest Pain