Are you interested in finding out the most effective sleeping positions that reduce intercostal muscle strain? Do you have strain in your intercostal muscles and finding its treatment? Well, we will address all your concerns.
You can rest well at night even if you are suffering from an intercostal muscle. We will provide you with some tips. These tips will help you to breathe properly while enjoying sleep with relaxation. There are several options which include taking the right type of medicines and using special pillows. Electric pads that work like heating pads also keep you relaxed. Similarly, you also require exercises that stretch and loosen your muscles. Moreover, we will discuss causes and symptoms of intercostal muscles stain.
Reading this guide will enable you to sleep comfortably even with this condition. Let’s find out, without waiting further.
What Is Intercostal Muscle Strain?
Many muscles are present between the ribs of our body that help us breathe. They allow our chest to expand and contract. But sometimes, muscles between ribs get stretched too far, which leads to pain. Or the fibers present in these muscles get damaged which disrupts our normal life activities. Now, we will look at the causes and symptoms of this condition.
Common Causes
Several reasons behind intercostal muscles strain typically include:
- Sudden or excessive physical activity
- Poor posture
- Repetitive or overuse of chest muscles
- Coughing or sneezing intensely
- Trauma or injury to the chest
- Lifting heavy objects with improper technique
- Certain sports or activities that strain the chest muscles
- Inflammation or infections affecting the intercostal muscles
Symptoms
Following are the most common symptoms that people face in this condition:
- Sharp or stabbing pain in the chest
- Pain that worsens with movement or breathing
- Tenderness or soreness around the ribs
- Difficulty breathing deeply
- Muscle spasms in the chest
- Swelling or bruising in the affected area
- Pain when coughing or sneezing
- You are unable to move freely and experiencing difficulty in moving your chest and shoulders.
- Your pain is intense and it radiates to the back or abdomen.
Right Way To Sleep With Strain in Intercostal Muscle
Intercostal muscle strain may also cause problems sleeping. Some tips will be helpful that allow you to sleep quickly.
- Right sleeping position: You should position yourself on the side that is not affected. You should also place a pillow between your legs to keep your spine aligned. It reduces strain between your ribs as well.
- Get pillow support: While you elevate your head or neck, It is important to place the cushion at 30 to 45 degree of angle. It will prevent pressure on the muscle that is strained. Now you can breathe easily and sleep well with no pain.
- Hug your pillow: Make sure the pillow is positioned closer to your body, that will provide comfort. It will also support your head and neck muscles.
- Use a heating pad: You can also use an electric pad which you can position on your sore area, which eases the pain. It will make you more comfortable. Make sure to apply it 15 to 20 minutes before bedtime.
- Gentle stretches before sleeping: You need to elevate your right arm overhead with your comfort zone. Now, bend your upper body to the left while keeping it facing straight ahead. It is important to not twist your upper body to the side while you are bending. Now, find out your feelings of stretch in muscles from your lower back up to your shoulders. You must hold the stretch for 20 seconds and release yourself in a normal position.
Tips For Fast Healing
Intercostal muscle strain causes many problems in your daily life. If you are suffering from it, then here are some tips for a fast recovery.
- Rest and Avoid Aggravating Activities: Avoid heavy lifting and strenuous exercises. Resting recovers your muscles and minimizes the risk of injury in future.
- Ice Therapy: Apply an ice pack to the strained muscles for 15-20 minutes every 2-3 hours before bedtime. Doing it during the initial 48 hours after the injury will reduce inflammation. This therapy will numb the area and help in quick recovery.
- Heat Therapy: After the initial 48 hours, consider using heat packs to improve blood circulation. Warm compresses relax the affected muscles. But you must avoid using this method during the first 48 to 72 hours of injury.
- Gentle Stretching and Breathing Exercises: Perform gentle stretching exercises to prevent stiffness in the affected area. Practice breathing exercises which improve functions of your lungs.
- Supportive Bracing: Use a rib belt that can provide support to the area of your sore muscles.
- Posture Awareness: Maintain good posture to reduce strain on the intercostal muscles. Sit, stand up with your back straight, and avoid slouching while working on your desk at work.
- Gradual Return to Activity: Gradually start your activities and exercises to avoid overexertion during the recovery process. There is a risk of relapse in this face. The best way is to listen to your body, and if you feel any discomfort, reduce the intensity. .
- Physical Therapy: Physical therapy can also help a lot in healing the intercostal muscle area. Consult with a physical therapist for specific exercises and techniques according to your needs.
- Hydration and Nutrition: Drink plenty of water and eat a balanced diet for quick recovery. Consume a diet rich in nutrients, especially those promoting muscle and tissue health like protein and vitamin C.
When Should I See A Doctor?
Try all the tips shared before you plan to visit a health physician. Usually, you can manage intercostal muscle strain at home with self-care. But if this does not minimize the pain, you should see a doctor. Following are some symptoms that are associated with this condition:
- Severe Pain
- Difficulty Breathing
- Swelling or bruising
- Fever and Infection Signs
- Persistent Symptoms
- Recurring Episodes
Final Words
You can sleep with intercostal muscle strain, but with some recommended tips like rib belt, heat therapy etc. These are safe, and you can practice them at home. You do not need the help of any medical expert. Some people do not get relief from pain even after applying these techniques. In this situation, you should consult a doctor before symptoms worsen.
