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Quick Fixes: Instant Relief for Annoying Rib Pain


Hey there, folks! Dr. Lucas Marchand THE HOUSE CALL CHIROPRACTOR her in Sioux Falls. If you've ever experienced that nagging pain in your ribs, you're not alone. Rib pain can be tough, especially as we hit our 30s, 40s, and beyond. As an chiropractor with nearly a decade of experience, I've seen many patients in the 30-60 age group dealing with this discomfort. The good news? Quick fixes for rib pain are within reach. Let's dive in and get you some instant relief!\

Understanding Rib Pain

Common Culprits

First things first, let's talk about why those ribs might be acting up. From poor posture to the wear and tear of everyday life, our ribs take a hit. Slouching at the desk, carrying heavy bags, or just the impact of years of use – it all adds up.

Your Lifestyle Matters

Take a moment to think about your daily routine. Are you hunched over a desk for hours? Do you find yourself lifting heavy objects often? These activities can contribute to rib pain. It's like your body saying, "Hey, we need a break here!"

I had a patient, who spent 60 to 70 hours a week at his desk working as an IT professional. His rib pain was a direct result of his posture. Being an IT professional, there wasn't much we could do in terms of cutting back on his work load. What we did do was have him take a 10 minute walk at the top of every hour, utilized Bruegers Relief - see the next part, had hime implement a regular strength training routing 2-3 days a week, and had regular monthly adjustments from yours truly.

Bruegger's Exercise:

  1. Seated Position: Sit on the edge of a chair with your feet flat on the floor.

  2. Posture: Sit up straight, ensuring your spine is in a neutral position.

  3. Shoulder Blades: Squeeze your shoulder blades together.

  4. Chin Tuck: Gently tuck your chin towards your chest.

  5. External Rotation: Rotate your palms outward, opening up your chest.

  6. Breathing: Take slow, deep breaths, focusing on expanding your chest.

Quick Assessment at Home

Listen to Your Body

Now, let's do a quick self-assessment. Where exactly is the pain? Is it sharp or more of a dull ache? Take note of these details; it will help you understand what might be going on.

When to Seek Help

While self-assessment is handy, it's crucial to know when to seek professional help. If the pain persists, intensifies, or if you experience difficulty breathing, it's time to consult a chiropractor

Meet Jim, a friendly guy in his 60s who, like many of us, thought he was dealing with nothing more than a pesky rib pain. Little did he know, his journey was about to take a turn into the realm of shingles.

Jim had been feeling this strange discomfort around his mid-back. He attributed it to the usual suspects – maybe he pulled a muscle or tweaked something during his weekend gardening adventures. But as the pain persisted, he decided to pay a visit to me.

I've seen my fair share of rib pain cases. However, during Jim's assessment, I took a closer look at his skin. It wasn't just about the spine this time; I had a hunch there might be more to the story.

After a few questions and a careful examination, I noticed something peculiar – a rash that seemed to follow a distinct pattern on Jim's back by his shoulder blade. It wasn't your run-of-the-mill rib pain; it was shingles.

It's a reminder that quick fixes at home are great, but sometimes, a professional touch is necessary.

Immediate Relief Techniques

Stretch It Out

When it comes to quick relief, gentle stretching is your friend. Try reaching your arms overhead, taking deep breaths as you extend. This helps release tension in the ribcage.

Gentle Movements Matter

Incorporate gentle movements into your routine. Avoid sudden twists or turns that might exacerbate the pain. Gradual, controlled movements are the key to soothing those irritated ribs.


Ever tried a little self-massage? Use your fingertips to gently massage the areas around your ribs. Circular motions can help release tension.

Posture and Ergonomics

Sit Up Straight

Good posture is your ally. Whether you're at the office or chilling on the couch, sitting up straight supports your spine and reduces unnecessary strain on your ribs.

Ergonomics 101

Consider your workspace. Are your computer and chair at the right height? Is your desk organized to promote good posture? Small adjustments can make a big difference.

Holistic Approaches to Rib Pain

Chiropractic Adjustments for the Win

If quick fixes aren't cutting it, consider chiropractic adjustments. A skilled chiropractor can identify misalignments and provide targeted adjustments to bring relief.

Dietary Tweaks

Believe it or not, what you eat can affect your musculoskeletal health. Anti-inflammatory foods, omega-3 fatty acids – these can be your allies in the battle against rib pain. I've hard countless stories of people cleaning up their diets and losing weight and finding many other things improve, including joint pain.

Stay Hydrated and Maintain a Healthy Weight

Dehydration and excess weight can contribute to rib pain. Hydrate well, and aim for a healthy weight to reduce unnecessary strain on your ribs.

Long-Term Strategies

Exercise for Core Strength

Regular exercise, especially focusing on core strength, can do wonders. Strong core muscles provide support to your ribs and reduce the likelihood of discomfort.

Consistent Chiropractic Care

Consider chiropractic care as part of your routine. Regular check-ups can catch misalignments before they become major issues, offering long-term relief.

Holistic Wellness for the Win

Remember, it's not just about addressing the pain; it's about overall wellness. A holistic approach, including exercise, nutrition, and chiropractic care, sets the stage for a rib-pain-free life.

So there you have it, quick fixes for annoying rib pain! Remember, these strategies are not one-size-fits-all. Listen to your body, make adjustments, and if needed, consult a professional. Rib pain doesn't have to be a constant companion; relief is within your reach. Here's to living a life with happy, pain-free ribs!

Ready to kick that rib pain to the curb? Schedule a consultation with me, and let's work together to ensure those ribs stay happy and pain-free. Your journey to comfort starts here!

Have a wonderful week,

Dr. Lucas Marchand

Portrait of Dr. Lucas Marchand

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