I am an Orthopaedic Surgeon myself got costochondritis left 3rd rib.... Your simple exercise... pain vanished like magic. No wonder you are the most popular physiotherapists online... In my opinion of course :)

I was nearly in tears just now and I tried lying on a tightly rolled up hand towel and trying your other suggestions. I feel a LOT better! thank you thank you thank you 😭🥺

When sneezing comes, i feels Hell is coming

Guys I’m 76 yrs and because of you two I now know how to deal with my siatica and my costcochondris so Thankyou so much for giving me back my life ❤

You guys have made my life so much better! I'm still in pain but I need to stretch & the exercises are great!

I've had costo for nearing 3 months now (due to mild pneumonia beforehand, coupled with chronic bad posture). Had an x-ray come up negative for any serious issues and was officially diagnosed with costo a couple of weeks ago. It is a very sharp pain that was only brought on with laughing, certain movements, or very hard coughing. It was starting to get less sensitive to agitation with regular anti-inflammatories and rest, but recently after a weekend out, I aggravated it and now I have a dull aching in addition to the sharp pains that only come on with certain activities. I already follow the channel and did some digging and was glad to find this video. Thanks so much for putting this out. I tried out the exercises and there's no pain when I do them, so I plan to incorporate them into my day along with things to improve my posture. Hopefully, this helps. I hate avoiding laughing constantly, and just want it to clear up.

I CANNOT believe this! I get SEVERE pain from costo. I am in a flare-up & I tried the exercise with the socks btwn the shoulder blades & it WORKED! I was about to go to the ER! I went from a level 10/10 to a level 1/10. I'm BEYOND thankful that I found this video. You guys are amazing & saved me from hours of crying & level 10 pain! 😘😘😘

You guys have saved me a fortune over the years. Thank you so much for taking the time to upload content.

Oh my god!! Thank you so much! I’ve been hurting so bad and this helped me get some relief nearly instantly

Thank you for your quality content, highly appreciated!!!!!

Thank you for the video. Doctors are not very informative when diagnosing this. Your video is a great help.

You guys are absolutely the best. I had pain so bad and was convinced my ribs were broken. Finally an X-ray proved they weren’t. Event right to your KZfaq page and of course y’all had techniques that were banging good!

Thanks guys! Having costro right now and one of these exercises seemed to really help. Will continue doing these every day!

So good thank you so much UK doctors tried telling me nothing I could do and just keep prescribing naproxen being hostpital 3x thinking I'm having a heart attack you guys have helped loads

Thank you for these exercises. I used to have this nagging pain between my collarbone but more to my left side for 6 months. I was told it was costochondritis and my doctor prescribed nabumetone and I didn't really want to take prescription meds. She didn't say anything about exercises at all. So I started doing some of the exercises on here even just twisting made a difference. Instead of a ball I use a foam roller and also these exercises help with my lower back pains. Just moving your body makes a big difference. Thank you for this video.👍

Thank you 😊, great information, God bless you both 😇 💕 😘 🙏

Love you guys You can tell you really want to help people feel better. I always smile when I watch your videos you both seem to be great friends Thank you🌿

Thanks a lot guys. Was suffering from this for last week. I was casually reading comments while lying in bed and tried the lower body rotation method with that extra knee bend like you were showing in the video. Immediately heard a pop in the back . Did it few more times. Then I get up, and I could not feel the built up pressure around sternum. Literal magic. Yes I can feel still some inflammation is there but that frustrating pressure is gone for good. ❣️ From Kolkata.

I have been suffering from costochondritis and xhiphiod process pain for around 6 weeks, been to my G.P lots of times about it as it was pretty scary feeling. I thought nothing is going to help me and it really was a upsetting time. I watched this video last night and the one with the guy from New Zealand. I tried what they said using a couple of rolled up towels and the relief was pretty much instant. Today I feel so much better and much easier movement. Thanks guys such a great video I even think I'm ok to go back to work tomorrow 😀👍

Omg I just did it with a football and all my pain went away!! I am so relaxed right now!! You have made a new subscriber and I liked this video!!! Thank you soooo much!!

I'm so grateful I found this video!

The sock has helped significantly. I can’t thank you enough. 🙏

Thank you! I have this, these will help me more then the Advil I was prescribed!

I've had a costochronditis flare (my second one in less than a year). I've tried antibiotics/steroids/heat/cold unable to take ibuprofen. Nothing has worked for weeks. I tried some of the stretches in your videos and I finally feel some relief!Thank you so much!

Oh my gosh I'm suffering pain under my left breast and decide to try what you did and now I'm better. Thanks a lot and may God bless you both...

Thank you for all of your helpful videos.

0:21 Costochondris intro- Maybe a problem of heart so get your heart checked first 1:47 Subscribe and follow 2:09 Tietze syndrome 5:24 Excercise 1 - Using a sock, back-pod, or maybe a tennis ball 8:02 excercise 2 - Moving non painfull ribs with your thumb 8:37 excercise 3 - Pushing up your rib cage and rotating upper body 10:00 excercise 4 - Upper body rotation 11:25 excercise 5 and 6 - Lying lower body rotations 12:02 massager 13:03 excercise 6 BOB AND BRAD NEW VIDEO ON COSTOCHONDRITIS - kzfaq.info/get/bejne/Z6l5oMyhqaq2opc.html

Wow. I've had this for months and it can get so uncomfortable. I saw the doctor and they recommended anti inflammatories I'm not keen to take. I tried your exercises and after the rib lift I can take a massive deep breath with no pain! Wow. What a relief. Can't believe I didn't look this up sooner....🙄🙄🙄

Thanks for all your great exercises. Like your videos all the way from Germany!

You are both fantastic at what you do and so helpful to those of us out here searching for answers. Thank you so much.

You guys are amazing! I have been in pain for days and didn't know what to do. Just doing these exercises with you during the video, my spine popped like five times and the pain is now gone!

Thanks so much for this exercises, I've been suffering from costochondritis on and off for a year, that first exercise laying flat with a ball against the back works amazing well for me

Amazing Guys! Again, some recommendations helped with what I assume is a slipped rib? I jerked and twisted hard while doing some construction in response to nearly falling off a ladder. Ice was excruciating but my infrared heating pad relieved some pain. Then, I did your recs to push up on my rib cage and twist! Also, rotated with a pole, pulled against a door frame, seated, etc. Yeahhhhhh! Pain mostly relieved. Thanks again guys!

Love this! You guys are awesome!

I love you guys! Thank you for all your knowledge 🙏

Really enjoyed your video...and I gave you a like! ..lol....I've suffered with costocontritis for 2 years now I will be definitely be trying these exercises! Thanks 😀

Thank you so so much! I’m gonna try some of these.

I'm currently in PT school and dealing with my own costochondritis... a chance to get some firsthand knowledge!

VERY helpfull exercises! Thank you!

These guys are great. So helpful!

Thank You so, so much Bob & Brad :)

Thank you so much my husband and I really appreciate your insight. We are ordering our back pod.

Thank you for the video. We were just in urgent care over this. An ekg and chest xray were performed to rule out other more serious conditions.

Guys, i freaking love you, this is easy to do and it is helping a lot, thanks!!!

Thank you very much this helped a lot

Will try this i have osto..thank you for sharing this very informative content

damn this helps. my stupid doctor said there was nothing to do and i even had to go to a private x-ray place to get MR photos... so many incompetent people in this world.

Thankyou Bob and brad

I think i have tieze syndrome... waiting results. Pain on right side, 2nd and 3rd rib cartilage and a lump. This is really helpful!

You guys are awesome!!!

That was helpful (I think) .. time will tell .. I have RIB-TIP Syndrome and it hurts like heck every so often (after sitting in the wrong way). I am 72 years old. Thanks guys..! Greetings from the Netherlands.

I had pain in my chest, right at the xyphoid process, for years, maybe 8-10 years now. I've complained numerous times and had EKGs, asthma evaluations, even been to outrival therapy and they didn't say costochondritis. It wasn't until I saw an orthopedist that she said "oh, definitely 100% costochondritis." She had me take Aleve for two weeks to knock down chronic inflammation and I'll be darned, it worked. I've kept it at bay since then with hot yoga, but will add these stretches too.

I lay in bed for four days suffering from an attack of costochondritis bilaterally on the sternum. Nothing helped. I've had it for over twenty years and to say I'm sick of it would be the most colossal understatement. Not one cardiac specialist suggested costochondritis. I was diagnosed by a doctor on the phone eighteen years after first suffering from it. As of today, I can hardly move and at its worst, it sent me to the ground and I had to crawl on the street for some distance before I could get up.

Thanks Bob and Brad

Honestly what I've learned dealing with this pain is there is no "quick fix", but these exercises really help to manage the pain while time will heal it (hopefully, it's been months already for me). Also will add a warning, take it easy at first and work your way up to doing more intense stretches.

thank you for the tips. I am suffering with this right now, and looking for relief. You guys are AWESOME!! I wish you were in Fort Worth, TX so I could come to your office!!!!!

Just found these guys. Glad i did. 😃

Bob & Brad ..... can you explain the difference between chostrochondritis and intercostal pain ?? My pain Dr finally diagnosed me with the latter . He had me going to a chiropractor and PT . I’m still having both of these issues 😟

I used a Meridian Massage Pen, and it helped tremendously. I been in serious pain for five days and today decided to try it. I really felt relief.

Thank you very much for your video,i have been soo worried because i have been experiencing these symptoms, ( had to call out from my job today) it is so painful.Chest pain ,swelling redness ,tender to touch especially on the right chest.Will be seeing my Dr in the morning .

My understanding is that costochondritis pain can also be where your sternum/breast bone meets cartilage.

Backpod , ginger tea , water , anti foods , stretches , heat pad , 500 mil naproxen , sea moss , vitamin d , 90 days gone challenge! Everyday faithfully and stay stress free as possible it will be gone

Thank you

Hi Bob & Brad, you both rock!! thank you so much for this, and letting me know about Steven August, it has been life changing 🙏😃 I am interested to know how you or hospitals assess for costochondritis, as I had months of muscle spasms, resulting in sever muscle strain and scarring, which was masking pain on the front chest, what I felt was a certain area on my back to the right of my spine was at times extremely painful (hinged) it was seeing your KZfaq that initially got me thinking 😃 as all the symptoms were identical to fybromyalgia, So just wondered how a Dr or hospital over there would check for Costochondritis? I am then intending to approach the medical professionals in the UK to attempt to make them more aware of this debilitating condition (I had weeks of being bedbound half the day, and being unable to walk far) best wishes, many thanks 😃 Pauline Baker

Wow thank you so much! I woke up lastnight with horrible sharp pains. I've had this before about two years ago so I knew what it was. Usually it goes away within a few hours. Well it wasn't going away. I did your excercises and there is much improvement. I'll keep doing them throughout today. Again thank you for your wisdom.

I developed this after 7 weeks of bronchitis and non stop severe coughing. It is the weirdest thing i have experienced. It comes on suddenly and then goes away. It even bothers me sometimes when i eat. I feel it in the front center, back, side to side etc.

lol these guys are so funny and informative. Love watching them

I tried the side bending whilst breathing in deeply and it did the trick for me. Thank you for putting out such great videos

Lmaofff my dr said “you’re fine it’s probably just allergies.” 😂😂😡😡

Thank you so much. The pain got significantly better after I tried these tips. I had forgotten about how seemingly simple yet effective this is (I was taught how by physical therapists about 3 years ago yet when the pain came back last week and was getting so bothersome I completely forgot) New subscriber!

Hi Bob and Brad. I question if I even have Costochondritis. I never feel pain when sneezing or coughing. My pain started with upper back burning pain near the cervical /thoracic area. Then the pain moved to my chest and sternum and now lower ribs. Also my traps are constantly tense and spasming for 2 months now. I wonder if my weak tight traps are causing my symptoms that look like Costochondritis…? What are your thoughts?

I’ve experienced pain that no one can figure out, even after 2 ultrasounds, blood tests, urinalysis, and heart checks. I’m glad to be able to try this and see if remedies Costochondritis I think I have as a result of pregnancy. Thank you!

Gracias amigos!

I dig the intro my dudes

Wow, rib twist to the left/right like you instructed made pain vanish! Thank you guys. I also wanted to ask, if you guys think that pain is part of the healing, mobility, and treatment process? I noticed you said don't do the exercise if it hurts, but sometimes aren't things suppose to hurt in order for the desired area to be healed?

I recently had a massage and there was this incident wherein the therapist was massaging my back he must have put a lot of his weight on it which resulted in a loud cracking/breaking sound on my chest. since then i would experience painful spasms on my lower right chest. x-rays didn't show any broken ribs. the doctor only gave me medicines for the nerves and some pain relievers. 5 days have passed and there is still painful spasms and i feel some clicking on my lower right chest around the area where the bone meets the cartilage. there is also some soreness or the pain has radiated on my back behind my lower right chest. could this be a rib out of place or chostochondritis? what would you suggest i do?

Could you guys do a video on costochondral separation rehab? I got a ‘snap’ in the ribs three inches below and lateral to the sternum while wrestling.

9:02 this exercise is amazing. Did work for me. Thank you

I have a condition that I thought it was costochondritis. But in my case it was actually a rib out of place that was hitting the sternum. The popping sound in the sternum was the hint. The Drs always diagnosed me with costochondritis, and I never got better. What helped me was a series of stretches to increase my spine mobility. After my first session I felt almost immediate relief.

Firstly Thankyou Brad and Bob for helping others with ur videos!! I Had an injury 4 years back nd my pain is at left costosternal junction. Pain is on and off but again My pain started 2 months back when I lifted My 1 yr baby on My left Hand, since then i hav Been experiencing shortness of breathe.I Had taken an injection ä month bak i got some Relief with pain but still having sob. Living with sob is like hell. My doctor confirmed that sob is due to Rib pain nd mechanical Problem nd asked me to wait for one more month. I Dont know how to fix it nd when My breathing will b normal. help me out pls.. For me discomfort is more in sob than with the pain.

Hi Bob and Brad ..can you help me figure out what problem I am facing as lots of doctors can't really figure it out .. I am getting 3 rd rib burning from thoracic back to front on left side ...got an x-ray but it's all normal. Also back keepa cracking the every 2 minutes..also clicking sound when I lift my head...I think it is inte coastal neuralgia as the test where you put pressure on head to see if it is a disk involvement is negative ...plz help ...non of the NSAIDS pain killers are working...

How many reps of each exercise would you recommend and how many times a day should you do these? My 16 year old son is a state swimmer 10 days from states meet and his is really acting up so we would like to do what we can STAT.

Very helpful 👍👍

If I clasp my hands behind my back and stretch, my upper right rib area near the breast bone makes a little snapping sound (occasionally). Could that be related? I've woken up with pain in that area as I'm a side sleeper and deduced that costochondritis could be the culprit.

Would this technique also help costochondritis that present on the sternum instead of the ribs? I was in a severe car accident in 2000 and have had chostochondritis since then that flares up every year when it gets cold out. But it is isolated to the lower sternum (from the steering wheel and seat belt impact).

Hi there, when I do the exercises especially the twisting one, my breathing gets worse and pain/ibflammation comes on. Why could this be? Is my case severe? Even the ball on my back made everything shift, changed my breathing and caused pain...

Thank you both so much for the video. I've had bad pain on both sides of my sternum for over two years now. It usually feels like my whole front chest wall is clenched and in very bad aching (not sharp) pain. It's quite bad when I'm sitting or standing upright, especially when sitting or standing still. I can aggravate the pain when pushing hard on my sternum or between my ribs (maybe #6 &7) on both sides of the sternum but most of the pain feels under the ribs and like I cannot touch it from the outside. The pain pretty much goes away completely when I lay down, however. This might be because my breathing gets shallower when I lay down to rest. I'm wondering if these symptoms are consistent with costochondritis. I've had other tests (ekg, CT scan, mri, endoscopy) and they all came up negative. Thank you for your help!

Great to here that...i am trying to use the lacrose ball twice per day...i see some positive results. I am at the third day and i notice that in my back next to the shoulder blade where i place the tennis ball i have a new inflammation/swelling like a muscle trigger point and i dont know if this is something positive or negative... did it also happen to anyone??

Hello, doctors. Please, can you tell me if this problem can manifest on the left side only? Thank you.

I love your content

I’ve had costo that originated in the front from midpoint up over breast. After years, it finally stopped. Now I have a brutal pain that originates in my back up under shoulder blade and steadily radiates around to front under breast. Constant pain not relieved by changing position. Feels spasm-y. Can costo behave this way?

Any tips on how to sleep with this? I have the upper pain

You guys are so funny to me thanks for the help

THANK YOU , The sock method worked wonders lmao

I have it on the left side and it’s the sixth rib that hurts with a breath or movement. I noticed that if I slightly push on it I hear a click as if the rib was out of its socket or something like that. What do you make of that? I thought I had a viral pleuritis but my chiro said it’s intercostal.

Wow! Thank you for this video! You guys are the best! You have helped me with different pains for the past 3 years and help me understand why I got or have those pains. I've learned so much! Thank you! I started with pain around 20 years old, along my left lower rib area. It started towards the front on the side a bit and pulling that muscle area with my hand helped give me some relief. The pain would go all the way around to my back and I always had a knot on that side of my back. It would start up when if was laughing a lot for a long time. Laughing would be so painful. The Dr said I might have a strained muscle so Dr gave me a muscle relaxer. That didn't help. After some years the pain stopped being constant and would come back every now and then, still does till this day. Now 39 with 4 kids and have severe Abdominis Recti that caused a lot of pain. I've learned a lot about my stomach muscle problem and how it caused more back pain, but still didn't understand why I had that side rib muscle pain. During pregnancy and postpartum when I would wear maternity pants with the elastic band that would go up to my ribs it would irritate that same muscle area along my lower rib. It was only putting a little bit of pressure cause it's elastic. Still doesn't make sense. Till I saw a tiktok video of a physicsl therapist showing movements for costochondritis or slipping rib and all the symptoms sounded just like the pain I was having. I searched it on youtube and found your video. I did use socks too, but found tennis balls or those dryer cotton balls habe worked too. It was great to see why what I've been doing helps me feel better and takes away the tightness and pain. It's been even better to have a better idea and understanding why I've had this pain. Thank you!!

Damned gentlemen, you are good. I suffered something two days ago, while performing OAC training, it hurt, and I was unable to pinpoint the location by touch. Now that you showed me, yes, very nice Constochondrisis. Thank you. I don't fear a heart disease. I exercise daily and consume no sweet no alcohol. And I purge my artery buildup by fasting. My body prefers eating cholesterol over its own muscles, plus I rebuild my muscles continually. Easy.

Sneezing with Costochondritis really does suck doesn't it... 🤧

I have a pain where you mention and my cardiologist has done many tests including nuclear stress test and mri photos with contrast is there a permanent curethank you

Thank you so much!! I've been in absolute agony since being diagnosed with this a few days ago after multiple doctor visits and a trip to the ED. All the doctors say is take pain relief and rest, that's it. The sock thing helped so much despite me initially barely being able to move because of the pain. Have ordered a backpod too :) Lifesaving men these two! P.s. Are physical therapists what we call physiotherapists in Australia?