Rib Strain: How to Relieve This Hidden Cause of Upper Back Pain

Upper back pain can be challenging to manage, especially when the usual suspects—like muscle strain, poor posture, or underlying medical conditions —don’t fully explain the problem. One often-overlooked culprit is rib strain, which happens when the tissues and muscles around the ribs become overextended or injured.

Rib strain can cause more than just upper back pain; it can also lead to neck pain and difficulty breathing. Stress can also play a big role in rib strain, as it increases muscle tension in the chest and back, amplifying discomfort.

How Rib Strain Contributes to Upper Back Pain and Discomfort

Rib strain occurs when the ribs or muscles around them are overstressed, which disrupts natural alignment and function. This can lead to:

1) Upper Back Pain

Rib strain can create soreness, tightness, and pain in the upper back, especially between and around the shoulder blades. The pain can worsen with certain movements, like bending or twisting.

2) Neck Pain

Since the ribs connect to the spine and help support the shoulders, rib strain can cause tightness that radiates upward, resulting in neck pain and stiffness.

3) Breathing Difficulties

The ribs expand with each breath. When they’re strained, it can become difficult and uncomfortable to take deep breaths, making daily activities or exercise challenging.

The Role of Stress and Tension on Your Ribs – Fight or Flight?

When you’re under stress, your body’s natural “fight-or-flight” response increases muscle tension, especially in the chest and upper back. This tension can make the rib area more vulnerable to strain and discomfort.

Along with stress, prolonged tension in the body can also lead to an overactive “fight-or-flight” response, which keeps the muscles in a state of tightness, increasing the likelihood of rib strain and pain.

How Osteopathic Care Can Help Reduce Pain from Rib Strain

Osteopathic manipulative treatment (OMT) provides a gentle, hands-on approach to relieving rib strain by addressing both the misalignment and muscle tension that contribute to the pain. Here’s how it helps:

1) Realigning the Ribs and Spine

Gentle techniques can realign the ribs and spine, reducing tension on the muscles around the upper back. This allows the ribs to move naturally again, relieving strain and improving comfort.

2) Releasing Muscle Tension

Osteopathic techniques target muscle tension around the ribs, upper back, and neck, easing tightness that often worsens with stress. Loosening these muscles can relieve pain and promote relaxation.

3) Improving Breathing

By realigning the ribs and releasing restrictions, Osteopathic treatment allows for easier, deeper breathing.

DISCLAIMER

This article and www.360osteo.com do NOT PROVIDE MEDICAL ADVICE. This information is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor or other qualified health provider regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here or on 360osteo.com. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this article or its use. Neither New York Osteopathic Medicine P.C. nor its employees, nor any contributor to this website, makes any representations, express or implied, with respect to the information provided herein or to its use. 

®2025 Dr. George Cheriyan DO