Intercostal muscle strain takes place when the muscles between your ribs are injured or affected in any way. The muscle strain will make everything strenuous for you. Follow this article to learn about the indications of having an intercostal muscle strain and how to sleep with intercostal muscle strain.
Intercostal muscles are present in your rib cage. Intercostal muscles are layers of muscles inside your rib cage, the layers are external, internal, and innermost layers. The intercostal muscles are paramount for respiratory purposes. They are responsible for pushing the air out of your lungs and they make sure that functions like breathing, talking, and singing are doing okay and there is no problem.
When your intercostal muscle is injured or your muscles are compressed then, your intercostal muscles will become strained. You will feel intense pain in your rib cage. Whenever you sneeze or cough, it will put pressure on your muscles and you will feel a sharp pain, it will be unbearable. It will take place when you have been in an accident, or fell down, you lifted something heavy, or when someone punched you in your ribs.
Follow this article and learn about the indications of having an intercostal muscle strain and how to sleep with intercostal muscle strain.
Table of Contents
What are the indications of having an intercostal muscle strain?
The intensity of the pain might vary from the amount of injury caused on the intercostal muscles but the symptoms are almost the same for everyone. Following are the indications of having an intercostal muscle strain.
- Immense rib pain
- Upper back pain
- Muscle tension
- Breathing problems
- Tenderness
- Inflammation
Immense rib pain:
When you have intercostal muscle strain then, you will feel immense pain in your ribs. We all understand that intercostal muscles are deeply layered in our rib cage so, when your intercostal muscles are compressed due to an injury then, your ribs will be in immense pain and you will not be fit to carry any weight at all and when you do put pressure on your ribs, a sharp pain will run through your ribs towards your back.
Upper back pain:
When your rib muscles are strained for some reason then, you will feel pain in your upper back as well as your rib cage. The bones in your upper back are attached to your rib cage and they aid your body when you are trying to lift weight. But when your intercostal muscles are strained, you will feel pain in your upper back. You will feel pain from the back of your neck to the bottom of your spine.
Muscle tension:
When your intercostal muscles are injured or compressed for some reason then, your muscles will become stiff and your chest will become tight. You will feel tightness around your chest and torso as well. The stiffness will make laying down hard for you and you will also feel trouble when you are breathing.
Breathing problems:
We all understand that our intercostal muscles help us by maintaining our respiratory functions but when your muscles are strained, you will not be fit to breathe properly. Whenever you breathe, the tension in your chest muscles will make things strenuous for you. You will feel a sharp pain in your chest when you breathe, which is everytime.
Tenderness:
Your rib muscles will feel tender and you will not be fit to put too much pressure on it. Your muscles will not let you do anything properly and even if you lay down, you have to be cautious as you cannot afford to put pressure on your ribs. Every position will hurt you as your intercostal muscles are tender when they are injured or strained.
Inflammation:
Inflammation in your intercostal muscles will take place when you have an accident and your ribs get injured. You will feel irritation in your rib muscles, you will not be fit to carry out your daily routine properly, and you will feel immense pain in your spinal cord and your rib cage. The pain and tenderness in your intercostal muscles will also make breathing a strenuous task for you.
How to sleep with intercostal muscle strain?
We all understand that intercostal muscles are attached to our spine and they aid us in posture, breathing, lifting weight, and they protect the rib cage. But when your intercostal muscles are strained then, you will face trouble while breathing and sleeping. Every position will feel uncomfortable because of the tenderness in your ribs. Following are some tips that show you how to sleep with intercostal muscle strain.
- Align your spine and torso
- Extra pillows
- Breathing exercises
- Do not lay flat
- Pillow under your knees
- Physical therapy
- Medications
- Comfortable environment
Align your spine and torso:
You must keep your torso and your spine in the same position otherwise, you will feel immense pain in your ribs. Lay down straight and place a pillow under your legs, this way your torso will be in the same position as your back and the weight of your body will be divided equally. This will aid you in sleeping peacefully at night with an intercostal muscle strain.
Extra pillows:
It will be better if you have extra pillows near you. You can place one pillow under your legs and one pillow beside your spine, this way your weight will be divided and you will not feel immense pain in your ribs. The tension in your muscles will make it hard for you to sleep on your side so, placing pillows near you will make you sleep comfortably.
Breathing exercises:
We all understand that the first thing that is affected by intercostal muscle strain is our breathing as the main function of intercostal muscle is respiration. But when your muscles are strained then, you will have trouble breathing. To avoid breathing problems when you are trying to sleep, you can try breathing exercises. As you are trying to lay down, take a deep breath in and slowly exhale. This will aid you in getting your breathing back to normal.
Do not lay flat:
Laying flat on your back when your intercostal muscles are strained then, it is not a clever idea. This will put your weight on your spine, upper back, and your ribs which will make things strenuous for you. To avoid that, you must not lay flat without any support. Keep pillows near you and make sure that your neck is high, this way the weight of your body will be divided.
Pillow under your knees:
Putting a pillow under your knees will make it easy for you to lay down and have a good night’s sleep. It will align your torso with your back, making the muscles in your upper back a little relaxed. This will also make you feel comfortable if you are not used to sleeping straight. The pillows will give your much needed support and make things a little easier for you.
Physical therapy:
The best way to deal with intercostal muscle strain is physical therapy. It will help you heal quickly. The physical exercise will make your muscles loosen up and gradually you will be fit enough to lift some weight. You can clearly see the difference in your breathing as well. Doing some physical therapy before you hit the bed will release your sore muscles and your muscles will not be tense like before.
Medications:
If the pain in your ribs is getting unbearable then, it is paramount for you to take some pain relieving medications otherwise, you will not be fit to have a good night’s sleep. You must consult a healthcare professional before taking any medicine, this way you will be able to find the right medicine for yourself, one that won’t affect you negatively.
Comfortable environment:
Being comfortable in your bed is supreme for everyone. But when you are dealing with strained muscles then you need to make sure there is nothing that will disturb your sleep. Your mattress should be comfortable, your clothing should not be tight otherwise it will put pressure on your chest, and your room temperature should be according to your liking.
What physical exercises can help you with intercostal muscle strain?
Dealing with intercostal muscle strain can be strenuous for you. The pain will interfere in every aspect of your life and it will make the most important thing difficult for you, which is breathing. Following are some physical exercises you can do that will help you with intercostal muscle strain.
- Diaphragmatic breathing
- Gate pose
- Forward stretch
- Rotation when lying
- Roller stretch
Diaphragmatic breathing:
Diaphragmatic breathing is a standing exercise that will aid you by regulating your breathing. In standing position, you have to inhale deeply and then slowly exhale by taking your time. Do not put too much pressure on your rib muscles, repeat this process slowly. This will help you get your breathing back to normal.
Gate pose:
Gate pose is a yoga position that is excessively common. Make sure you have a yoga mat then, you have to stretch on your right side, keeping your right foot’s sole completely on the ground. Start bending towards your right slowly, hold that position for at least twenty seconds, you can do more if you do not feel pain. After stretching your right side, you can now move towards your left side and repeat the same pose.
Forward stretch:
When doing forward stretching, you have to be in a sitting position and your left leg should be straight while you have to bend your right leg and touch your foot’s sole with your knee. Now slowly start bending over your right side and keep your palms on the ground. Hold this position for thirty seconds and then repeat from your left side.
Rotation when lying:
For this physical exercise you have to lay down on your back and slowly rotate your knees from left to right without moving your back. Your back must be straight and touching the ground, only your lower torso will move because of your knees rotation. Do this exercise for at least one minute. This will release your sore muscles and aid you by relieving your ribs stiffness.
Roller stretch:
Roller stretching is a nice exercise for your upper back. You need to have a roller foam for this exercise and place it under your back. You need to relax your body and try moving your arms upwards in a stretch position. You can repeat this position for at least ninety seconds or more if you are not feeling immense pain.
What other ways are there to get relief from intercostal muscle strain?
Aside from physical exercises and medications, following are some other ways of dealing with intercostal muscle strain.
- Do not twist your body
- Put cold compress on your ribs
- Heating pad
- Bath in epsom salt
- Eat anti – inflammatory foods
Do not twist your body:
You must understand that your ribs are tender at this point and twisting your body will only cause you immense pain. To avoid that, you must sit straight and make sure your torso is aligned with your spine. This way you will be fit to continue your daily routine without putting strain on your intercostal muscles. When you have to go to sleep then, put a pillow under your knees to align your body.
Put cold compress on your ribs:
From the moment you get hurt till you completely heal, you have to put cold compress on your ribs for at least twenty minutes. But you have to keep the time in mind so you do not over ice your ribs otherwise the blood flow in that area will be less as compared to other parts of your body. You can wrap ice in a towel before you put it on your ribs, this way you will be able to avoid burning your skin with excessive cold.
Heating pad:
You must keep in mind that the heating pad will only be used when the initial swelling is gone. This can take up to two to three days. When you put a heating pad on your ribs immediately after the injury then, you will only increase the swelling. Using a heating pad will directly affect your strained muscles, making you get some sort of relief from the pain.
Bath in epsom salt:
Epsom salt is copious in magnesium and it improves muscle functioning. You can mix epsom salt in your hot bath water, make sure that salt is mixed properly. Sit in the water for about fifteen minutes, and you will feel your muscles relaxing. You can also use hot water mixed with epsom salt for hot compress on your ribs and other areas that are affected.
Eat anti – inflammatory foods:
When you are on your way towards healing from muscle strain then, you need to avoid food that have anti – inflammatory properties in them. Like red meat, greasy foods, processed foods, carbs, and sugar. These items will slow down your progress, you can eat berries, beans, lentils, whole grains, leafy greens, avocados, and other items that promote inflammation in your body. This will help you heal faster and better.
Conclusion:
Intercostal muscles play a crucial role in respiration, twisting, turning, lifting weight, and various other activities. These muscles, located between our ribs and connected to our upper back, are essential for proper body movement. An injury to the rib cage can strain the intercostal muscles, making essential activities like breathing extremely difficult. Coughing and sneezing can feel like the chest is being squeezed, and the resulting pain can interfere with daily activities, including sleep.
Sleeping with an intercostal muscle strain can be challenging. It’s important to avoid twisting and turning, as this can put pressure on the tender ribs. To achieve a more comfortable sleep, try aligning your torso with your spine by lying straight and placing a pillow under your knees. This position helps distribute your body’s weight more evenly, allowing you to sleep more comfortably despite the strain on your intercostal muscles.
