Hidden Cause of Costochondritis & Fast-Acting Exercise
Key insights: 60-second read
- Costochondritis can be intensely painful and mentally draining - and for many, recovery is far from guaranteed, with some enduring months or years of persistent chest pain.
- The medical industry may be missing the larger perspective - from what I find clinically, the hidden cause is often dysfunction in the upper back, not the chest itself.
- One simple, fast-acting exercise can make a significant difference - targeting the stiff spinal and rib joints that are the true root of the problem.
- Local + telehealth support available - personalised physio assessment in Port Macquarie or via video consult.
Costochondritis can be quite stressful to diagnose. For many, a sudden onset of chest pain can lead to a trip to the emergency room to have your heart assessed (and hopefully cleared).
Ultimately, Costochondritis can be both intensely painful and mentally draining in many cases. However once an accurate diagnosis is achieved, there's still no guarantee of a smooth transition back to full health. Many recover quickly of course, but there are far too many others who have to endure days, weeks, months, and even years of persistent chest pain.
From what I find clinically, the medical industry might be missing the larger perspective of what truly causes Costochondritis. And by doing so, we are essentially handicapping our ability to help those overcome their chest pain, and do so quickly and efficiently.
In today's video, I discuss what I've found to be the hidden cause of Costochondritis and the basic factors that seem to set it up to occur - with or without trauma. Furthermore, I delve into one very simple, yet highly effective exercise to rectify this hidden cause and provide some much needed advice for those wanting to rid themselves of the condition for good.
On this page
Video: The Hidden Cause of Costochondritis
Topics Covered in This Video
- The hidden cause of Costochondritis
- The role of less than perfect posture in Costochondritis
- A brilliant and fast-acting exercise to rectify this hidden cause
The Hidden Cause: Why Your Chest Pain Starts in Your Back
The key insight that has changed how I approach Costochondritis is this: the pain at the front of your chest is often a consequence of dysfunction in your upper back.
Your rib cage is a continuous structure. Each rib wraps from your spine in the back to your sternum (breastbone) in the front. When the joints where your ribs attach to your spine become stiff and restricted - often from prolonged poor posture - they don't move as well as they should.
This lack of movement puts excessive strain on the more flexible cartilage where the ribs attach at the front of your chest. Over time, this strain leads to inflammation, irritation, and the symptoms we call Costochondritis.
The frustrating part for many patients is that they often feel no pain in their back. Their symptoms manifest solely at the front, which is why so many treatments focus only on the site of pain and miss the source entirely.
The Fast-Acting Exercise: Upper Back Mobilisation
The exercise demonstrated in the video targets the stiff spinal and rib joints directly. Here's how to perform it:
- Get a lacrosse ball or tennis ball - a lacrosse ball is firmer and more specific, but a tennis ball can work for sensitive areas.
- Find your spine - lie on your back and place the ball to one side of your spine, targeting the small joints between your vertebrae and the rib attachments.
- Compare sides - at the level of your chest pain, compare the left and right sides. Lean into the ball and ask: Which side feels harder, thicker, or more dense? Does the ball sink in less on one side? That is your primary target.
- Apply steady pressure - once you find the stiff spot, stay on it. Don't roll around. Apply steady, tolerable pressure for 60-90 seconds, breathing deeply. The goal is to feel the tissue slowly "give" and soften.
- Re-test your symptoms - before you started, perform a movement that usually provokes your symptoms (e.g., take a deep breath, twist, or raise your arm). After working on the stiff spot, perform the same movement again. Has anything changed? Even a slight improvement is a powerful sign that you've found a relevant dysfunction.
The key insight: the stiff side may not be the same side as your chest pain. In about 50% of cases clinically, stiffness on the right side of the back can cause pain on the left side of the chest, and vice versa. Your body is an interconnected system.
Related: How to loosen tight chest muscles for good. - a complementary approach for chest-specific tightness.
Helpful equipment
- Lacrosse Ball - for mobilising stiff upper back joints
- Foam Roller - for general back maintenance
Please note: These are affiliate links. I may earn a small commission if you purchase through them, at no extra cost to you.
Clinically, we can seriously speed up recovery times by focusing on a few simple things on top of the usual Costochondritis rehab protocols. So please make sure you at least give these things a try and let me know how you go!
If you found this video useful, please leave a like and let me know in the comments! Also, please consider subscribing to the Your Wellness Nerd channel for more helpful information.
- Grant
Frequently Asked Questions
Can Costochondritis really be caused by my back if I don't have back pain?
Yes, absolutely. You can have significant joint stiffness in your upper back without feeling any local pain. The dysfunction can still be enough to alter rib mechanics and strain the cartilage at the front of your chest. This is why the condition often persists when only the chest is treated.
How often should I do the ball exercise?
Daily can be very helpful, especially in the initial stages. Even 5-10 minutes a day can make a significant difference. Focus on the stiff spots you identify, and be consistent. As symptoms improve, you can reduce frequency to a few times per week for maintenance.
What role does posture play in Costochondritis?
A significant one. Prolonged slouched or rounded-shoulder posture places the upper back in a position that stiffens the spinal and rib joints. This creates the mechanical environment for Costochondritis to develop. Addressing posture alongside the mobilisation exercise is key to long-term resolution.
One key insight
"The pain at the front of your chest is often a consequence of dysfunction in your upper back. Stiff spinal and rib joints force the flexible cartilage at the front to take on excessive strain. Treat the back, and the front can finally heal."
Struggling With Persistent Costochondritis?
If you'd like help uncovering the hidden cause of your chest pain - whether it's your back, posture, or something else - a thorough assessment can help. Learn more about our costochondritis pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help with your Costochondritis or any other persistent issue, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
2 comments
I did find some relief from this and explored the areas of my back which instinctually I was thinking something almost needed to be cracked or manoeuvred in the back to give me relief. I pop out my chest everyday trying to get some sort of crack or relief but nothing. It’s been 8 months. I’ve been on high dose of fish oil to fight against inflammation and also increased any anti inflammatory foods because a dose of norofen and Panadol non stop for 5 days didn’t seem logical to me.
Thank you for this. This is my first experience of this condition & it’s agony! I believe it was the result of a truly awful 5 week cough that involved extended coughing fits that resulted in vomiting. The cough is finally mostly resolved, but one morning I woke up with this agonising chest pain. I’m a globally hyper-mobile & petite type of person, so initially wondered if I had slept badly, this does happen to me with my lower spine sometimes & I use a pillow between knees.
I was told by Urgent Treatment Clinic to rest, take painkillers & use cold/heat, but as an Occupational Therapist myself this did not seem very helpful or practical. I wanted more of a treatment plan that I could engage with to improve things, hence I went looking for info.
Your video has reminded me to think like a holistic therapist, which I would usually do, but it’s harder to do for oneself & when in awful pain the brain doesn’t do it’s clearest thinking.
I usually also practice Pilates regularly, but had to pause when the cough came. I will return with caution, but add your ball exercises too & 🤞 awesome relief soon!
Many thanks