Relaxed breathing
- Sit or lie comfortably with one hand on your lower ribs.
- Breathe in slowly through your nose, letting your ribs widen into your hand.
- Breathe out slowly.
Tip: Easy breaths, not forced.
Home exercises · Physiotherapy
Exercises for Rib and Upper Back Pain You Can Do at Home
Helena Greyvenstein, Physiotherapist · Dr. Alex Greyvenstein, DCExercises for rib pain and upper back stiffness mostly come down to gentle movement and relaxed breathing, which often help pain from the joints and muscles of the upper back. Get any chest pain checked first, because rib pain and heart pain can feel similar.
Helena and Dr. Alex chose these for people they see at home in Oakville, Burlington and Milton. They're general guidance, not a substitute for an assessment.
Safety first
Before you start
Breathe easily throughout. If an exercise leaves you short of breath, stop and get checked. Call 911 if it comes with chest pain.
Move slowly and stay in a comfortable range. Mild stretching, tiredness or soreness that settles within a day is normal. Sharp pain, or symptoms that spread or get worse, mean stop.
Stop and get checked if you have:
- Chest pain or pressure, shortness of breath, sweating, nausea or pain into the arm or jaw (call 911)
- Coughing up blood or a fever with chest pain
- Rib pain after a fall or blow to the chest
- Unexplained weight loss or a history of cancer
The routine
Exercises for rib pain, step by step
Open book rotation
- Lie on your side with knees bent and arms out in front.
- Lift your top arm and rotate it open toward the floor behind you, following it with your eyes.
- Return slowly. Switch sides.
Tip: Keep your knees together.
Cat and camel
- On hands and knees, slowly round and then gently arch your back.
Tip: Focus on the upper back.
Doorway chest stretch
- Place your forearms on a doorframe at shoulder height.
- Step forward gently until you feel a stretch across your chest.
Tip: Keep your shoulders down, away from your ears.
Seated rotation
- Sit tall with arms crossed over your chest.
- Gently rotate your upper body to one side, then the other.
Tip: Keep your hips facing forward.
Progress
How often to do them and how to progress
Start with the easier exercises and fewer repetitions, then build up gradually over the coming weeks as they feel easier. Desk breaks count too: stand up and gently turn side to side every half hour or so.
If an exercise flares things up, go back to the last version that felt fine, or skip it and ask about it at your visit.
Next step
When rib pain exercises aren't enough: physio at home in Oakville
If you're not improving after two to three weeks, or the pain keeps coming back, an assessment can look for the reason and adjust these exercises to suit you. Read more about our rib pain treatment, or see in-home physiotherapy in Oakville.
Common questions
Questions about rib pain exercises
Common questionHow do I know if rib pain is from my heart?
You can't always tell on your own. Chest pain with shortness of breath, sweating, nausea or pain into the arm or jaw needs emergency care. Call 911.
Common questionWhat helps rib pain when breathing in?
Gentle breathing exercises and upper-back movement often help pain from the rib joints. Pain with breathing after an injury, or with fever or shortness of breath, needs medical assessment.
Common questionCan posture cause rib pain?
Long periods of sitting and slouching can add strain to the upper back and rib joints. Regular movement breaks may help.
Common questionHow long does a rib joint problem take to settle?
Many people improve over days to a few weeks with gentle movement and treatment. If it isn't settling, get it checked.
Get started
Want a plan made for you?
We'll check your upper back and rib joints at home and show you which moves to keep.
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