Top 7 Ways To Fix Most Costochondritis & Tietze Syndrome-Chest Pain (Exercises & Treatments) 

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 :)

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 - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-1CImipDDRrc.html

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 😭🥺

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! 😘😘😘

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...

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

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 ❤

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!

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.

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

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....🙄🙄🙄

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!!

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!

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

My mom told me to put my hands above my head and breath deeply. Works for when this is mild. Just now, i found this video bc it hurt so bad i could barely breathe in. Anybody have a snap feeling when you breathe and it magically goes away?

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

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.

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

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 😀👍

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

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.👍

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

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.

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.

I've been having this pain for about 6 months. Went to the emergency room 3 times and heart hospital once for a heart scan. I have had the EKG (With severe pain) and xrays, all showed a good heart. Its not really pain, more like a pressure in the center of chest that goes to the collar bone and shoulders. Tonight, I applied vicks vapor rub and it instantly went away.

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.

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

Do any of you guys feel SUPER tired since you got costo? i've been knackered by 5pm and struggling to stay awake past 10pm since I got my diagnosis. I don't normally turn the lights out before 2am so it's pretty unheard of to be asleep by 11, and feeling more tired despite sleeping longer. I didn't think costo was affecting my sleep beyond taking a while to settle because no position is comfortable but maybe it is?. Thanks Bob & Brad for your work and also for clueing me into Steve August - if it wasn't for all 3 of you i'd be necking painkillers and waiting it out like the doctor told me to, but i'm feeling so much better already

I'm so grateful I found this video!

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 RU-vid page and of course y’all had techniques that were banging good!

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

This TOTALLY fixed my costochondritis! Ty!

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

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!

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

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.

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.

Cool stuff, your turning exercises (standing and lying down) are exactly the ones my orthopaedic doctor here in Germany recommended to me two weeks ago.

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

I went to the ER twice thinking I was having a heart issues two different doctors told me it was what they are talking about. However mine doesn't hurt coughing or sneezing it's just non-stop pain in my chest left side and some tingle in my hand and pain in the back.

My solution was a hard plastic foam wrapped roller to get the same effect, by positioning the corner of the roller on the area while standing against a wall, then massaged the area up and down.

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🌿

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

Maaaaan! I've been going through this since November, to the point of not being able to breath or stand. My doc just told me that I have Costochondritis. This sucks, I can't workout or lift heavy items. I too had the heart attack symptoms but did not call 911 because I have HIGH anxiety too. If I catch it as soon as the symptoms appear, I will fell normal in about an hour after taking meds and drinking about a half gallon of water. I get super thirsty when these episodes happen.

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

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!

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.

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

Thank you for all of your helpful videos.

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

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 purchased an air compressor from Harbor freight. It didn’t end up meeting the power requirements for the application that I needed it for, so I chose to return it. The day had finally come where I decided to clean the air compressor up before returning it. I drained the oil and everything & brought it back to the store almost as new as when I purchased it. While I was pulling it from out of my basement stairwell, the weight shifted and then the compressor ended up almost falling down the stairs because it was so top-heavy. The reason I said almost was because I ended up lunging towards it and grabbing it somehow, before it actually landed on the stairwell and slid down the stairwell and cracked or broke. I literally caught all that weight w/ my rib cage & arms & sheer determination. It was absurd. You had to have been there to witness the sheer willpower someone of my weight & height had to have, in order to even be capable of what I had done. (Very Awkward Angle) I’ve been in pain for a week straight from the occurrence & I firmly believe it’s costochondritis. The pain is exactly in the 4th 5th & 6th rib cage.

I dig the intro my dudes

Tietzi syndrome feels so scary and painful but I'm glad that it is benign

The one pushing up the ribcage and rotating was a winner!

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

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?

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

i’ve been having serious chest pain for 8 months & also insanely bad breathing problems, turns out that i have this & the breathing went worse due to my worrying & anxiety. If you feel the pain, trust me don’t chance it. Peace of mind will help settle you & also reduce the pain in some ways!, time, relaxation techniques & anti inflammatory tablets & being careful in what i do daily. my doctor recommended these. Glad to know im not gonna die yet. lol. Good luck to anyone suffering as some days are unbearable & im back to square 1!.

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

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 😀

I have these kind of pain for more than 2 years, I've seen several doctors and physiotherapists. I gave up spending my money in massage that doesn't solve anything... it affects my life because it affect my mental. I don't expect solutions from this comment section, but it's good to share my side.

Thanks Bob and Brad

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.

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.

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

I've been having Tietze for 3 years now. It was triggered by a serious influenza which took me months to recover from. Basically the trauma from coughing too hard for months caused this reumatic/arthritic sort of pain and it eventually went away after months of ibuprofen which I strongly not advice. Ever since, it has come back everytime anything causes me to cough be it another flu, covid, cigarettes, cold water, fan or a/c. The only way I've found to cure it is with moderate weight lifting, also with trunk rotation and stretching exercises, to strengthen the area and applying pressure on the painful area because in the ends it's as if a rib was dislocated and had to be pushed back in place and I actually feel it's swollen when I compare it to the other side. I have it massaged and eases the pain. Need to avoid marked changes in temperature and anything that would make you cough

I was having heavy exercise and then heavy coughing... I having pain since 3 years now I have done: X- ray ECG 2D Echo But Doctors said everything is normal. But I get pain sometimes😥

Thank You so, so much Bob & Brad :)

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

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

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

Thankyou Bob and brad

Jentleman I sincerely believe that you guys are Gods!!! I will live for ever listening to you your wisdom! 😁

VERY helpfull exercises! Thank you!

another way is to lay on your back knees up feet on the floor and raise your arms as you breath in till they hit the floor above your head. And breath in the opposite way of belly breathing, suck in your stomach as you inhale that way you breath with your chest and stretch those chest muscles. This is part of a program I got for Ankylosing Spondylitis, which can progress to your chest (imagine breathing with a ankylosed chest).

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

These guys are great. So helpful!

I’m back about to do these exercises everyday hopefully they help . Costro 🥺 came back it’s been years i thought it was gone . Hopefully these exercises can make it vanish

This was great, I realize that I have been doing my rotations etc too aggressive, letting it hurt. Need to be a bit more careful.

Mine was sharp. I thought I was having a heart attack. Went to the ER. It was costocondritis.

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!!!!!

So what’s the pain close to the sternum?

can the sharp pain for Costochondritis be right in the middle of the ribcage/chest? is it common that the pain generates a cough?

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 .

I’ve been having chest pains for 8 months now. Went to the er last week and they said I have costochondritis. Haven’t been able to sleep or anything 😩 been trying to find the perfect yoga or exercise sooo I’ll be trying these exercises today . I’ll come back with a update 🥺

Well... I been suffering for months now I will give it a try

Holy cow. The 3rd one pushing the ribs up took a lot of the pain away. So simple.

THANK YOU , The sock method worked wonders lmao

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.

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!

Is there any danger in doing the ball rolling if you have a slipped disc?

I think this is what I have but for the past year or so, I get chest pain randomly every couple months and it's mostly dull at rest but super sharp pain when I try to take an inhale or a deep exhale, the pain is in the spots that Costocondritis is, but the pain is usually relieved by lifting my left arm. When I got in to see my doctor last time it was already almost feeling completely better and he said my chest was fine and sent me on my way but here I am a couple months later and it really hurts.

mine has been going about 4 months... sneezing is the absolute worst. The hardest is the days when it hurts to move my arm... feels like it catches. so tired of this. Will be trying these when I get home!

Thank you this is the 2nd time I have had this and these tips has helped me tremendously along with taking Ibuprofen.

I’ve had costochondritis for many years (due to crutch and wheelchair use) and the only option I was ever given was meds. Hope some of these exercises will work for me!