I think I popped a rib out of place. What should I do?
Ouch! Have you ever woken up to feeling like something in your mid back or ribcage is not in the right spot? You may have inadvertently stretched your rib joints and irritated them. Sometimes the pain will be felt in the middle of the back especially at the end of a deep breath in or the pain can radiate along the ribcage from the back to the front. Here is a simple way to test if you have a rib problem:
Before looking through this checklist, there are some important considerations to rule out. DO NOT perform the checklist listed below and consult with your doctor if you have:
-shortness of breath
-shoulder/arm pain that accompanies the rib pain
-if you have a history of heart disease
The information below will help you determine if you have a rib or a mid back issue:
1. Setup: Sit up in a chair with your feet flat on the ground and hands resting on your thighs.
2. Take a deep breath in. Observe for tightness and/or pain.
3. Place your arms across your chest, and rotate your upper body all the way to the left and then all the way to the right. Observe for tightness and/or pain.
4. Reach both your arms upwards towards the ceiling at the same time. Observe for pain in the midback.
If you have pain or tightness with number 2 & 4 indicates mainly a problem with the mid back.
-->Proceed to Mid Back Corrective
If you have pain or tightness with number 2 & 3, this indicates mainly a problem with the rib.
-->Proceed to Rib Corrective
If you have pain or tightness with 2, 3, & 4 indicates a problem with both the mid-back and the rib.
-->Proceed to Rib Corrective, then perform Mid Back Corrective
Mid Back Corrective
Nadir Mawji is a Registered Physiotherapist at The Clinic. You can learn more about him here.