An intercostal muscle strain can be defined as pain or injury felt in the chest area. Unlike attempts to sleep with piriformis syndrome, where the source of pain is in the hips, the tension of the intercostal muscles is felt mainly in the chest area. It is caused by injury to the rib muscles and inflammation of the intercostal nerves.
There are several reasons why the ribs and chest hurt, preventing sleep. Causes and symptoms to look out for are listed below:
Pain control and treatment options
In addition to home remedies such as rest, ice, and exercise, stress Muscle tissue can be treated in one of several ways, including:
Some clinics use a special machine or provide portable devices that rely on high-frequency sound waves to induce a healing effect on muscle tissue.
Treatment of intercostal muscle strains
Treatment of intercostal muscle strains, as well as the symptoms, is identical to treatment of dislocated ribs.
After treating the potentially serious injury, your doctor may recommend one or more of the following treatments.
Light breathing exercises before bed
Light breathing exercises are a great way to relieve constant pain. These exercises not only help in the healing process of the rib muscles, but also allow for a better quality of sleep at night.
During breathing exercises, it is best to sit or stand with your back straight. Be sure not to overstretch in case you put pressure on your ribs. Inhale from the bottom of your lungs and remember to inhale through your diaphragm, gently allowing your abdominal muscles to expand. Breathe out of your lungs using the same muscles and repeat this deep breathing exercise five to ten times a night before going to sleep.
To sleep with intercostal muscle strain, consider the following tips:
- A relaxing magnesium or Epsom salt bath can help relieve pain and help you sleep better.
- You may be able to sleep better if you immobilize your ribs by wrapping bandages around your chest. The goal is to slightly compress the ribs. If you squeeze your chest too tightly, you can restrict your breathing. Packing is normally done after the first few days of the injury.
- Using a cold compress can help you sleep better with an intercostal muscle tear.
- Practicing slow, deep breathing can be effective for better sleep and may also help reduce the risk of infections.
- Practicing listening to a soothing sound can ease your anxiety about intercostal muscle tension. Listening to a soothing sound will distract your attention from your pain. You can try one of the following relaxing audio options:
- Relaxing podcasts
- Classical music
- Audiobooks
- Relaxing podcasts
- Classical music
- Audiobooks