Sleep & Health
HOW TO SLEEP WITH INTERCOSTAL MUSCLE STRAIN
Are you someone who loves to stay active and push yourself to the limit, but only to get benched due to sharp stabbing pains in your ribs? Chances are you have an intercostal muscle strain. The good thing is it can be treated and we're here once again to give you the load down on how you can recover from this painful position.
- What is the intercostal muscle strain?
- Causes and symptoms
- How to diagnose intercostal muscle strain?
- How to sleep with intercostal muscle strain?
- What is detrimental to recovery from intercostal muscle strain?
WHAT IS INTERCOSTAL MUSCLE STRAIN
First and foremost, you should understand what intercostal muscles are and what they do. Your intercostal muscles play a crucial role in maintaining the stability of your rib cage while you move and breathe. When they become strained or inflamed, it can be due to a variety of factors, such as excessive coughing, lifting heavy objects, or exerting undue pressure. This type of strain can be painful and occasionally crippling, which could limit or interfere with simple day-to-day activities.
CAUSES AND SYMPTOMS
Intercostal muscle strain can happen in a variety of ways. Some of the most common causes include:
- A sudden twist or bending movements
- Overuse during physical activity
- Coughing or sneezing
- Poor posture
- Stress or tension in the muscles
Identifying the symptoms of this condition is the first step towards managing it. Some of the most common symptoms of intercostal muscle strain include sharp, intense pain in the rib area, muscle spasms, and a feeling of tightness around the chest. The pain triggered by intercostal muscle strain is typically dull and throbbing and can be aggravated by any external pressure on the affected area.
Deep breaths or quick movements can sometimes make the condition worse and pressure seems to build up in the chest. Being aware of the signs becomes important because it means you need help and to take precautions to facilitate recovery.
If you notice any of these signs, don’t hesitate to seek medical attention. Your doctor can advise you on the best course of action. Try to get some rest in the meantime, and stay away from anything that can make your condition worse.
HOW TO DIAGNOSE INTERCOSTAL MUSCLE STRAIN
If you suspect that you may have an intercostal muscle strain, don’t worry! The diagnosis process is quite straightforward and painless.
1. Assess your symptoms and perform a physical exam: Generally speaking, the doctor will simply conduct a physical examination and ask you a few questions about your recent activities and symptoms. You might feel a dull or sharp pain that intensifies when you breathe, cough, or sneeze. The good news is that this is a common issue and can be easily treated, with proper care, you’ll feel better in no time.
2. Rule out other conditions: X-ray, MRI, or CT scan are typically not needed for diagnosis of an intercostal muscle strain, while some conditions, such as a heart attack or pneumonia, can cause chest pain, so they are employed to eliminate the risk of rib fraction or organ injury.
When an intercostal muscle strain is identified, the recommended treatments include rest, ice, and pain relief. Physical therapy may also advised by your doctor in order to assist the injured muscles recover and avoid further harm. Keep in mind that getting diagnosed and treated right away might hasten your recovery and stop further issues. Do not wait to seek medical assistance if you think you may have an intercostal muscle strain.
HOW TO SLEEP WITH INTERCOSTAL MUSCLE STRAIN
We understand how hard it is to struggle with an intercostal muscle strain to get a good night’s sleep. We have a few practical recommendations for those struggling to sleep with an intercostal muscle strain.
1.MAKE SURE YOUR SLEEPING ENVIRONMENT AS COMFORTABLE AS POSSIBLE
Maintain the ideal temperature between 60-67 degrees Fahrenheit (16°C-20°C), and keep your room as dark as possible. Additionally, avoid sleeping in a noisy room or an environment full of squeaky noise, considering investing in an earplug to block out any unwanted sounds.
2.FINDING A COMFORTABLE SLEEPING POSTURE
It is essential to find a sleeping position that minimizes discomfort and promotes healing. For people who are experiencing intercostal muscle strain, lying on their back with a pillow under their knees is typically the best sleeping position. This position enables more comfortable breathing and less pain by relieving strain on the chest and ribcage. The basic recommendation for back sleepers is to choose a medium-firm mattress that can support the stressed regions and reduce the strain on your intercostal muscles.
3.COZY BEDDING IS INDISPENSABLE
Your bedding plays a significant role in a good night's sleep. A supportive yet comfortable mattress can prop your midsection up for pressure relief, preventing tension from overexerting your chest. A comfortable pillow can support your neck and head as required, preserving the spine’s natural position.
4.APPLYING HEAT OR ICE PACK TO THE AFFECTED AREA
Inflammation and pain may be lessened as a result, facilitating sleep. If a cold pack seems more comfortable for you, go for it instead of the heating pad.
5.OVER-THE-COUNTER PAIN MEDICATION
If the discomfort still can not be eliminated or even gets worse, over-the-counter pain medication can also be helpful. However, it’s important to consult with your doctor before taking any medication, especially if you're already taking other medications or have any underlying health conditions.
6.TRY TO UNWIND BEFORE BED
Try to unwind before bed. Such as stretching or yoga, and deep breathing exercises also count. As these can calm you down before bed for a better night’s sleep.
WHAT IS DETRIMENTAL TO RECOVERY FROM INTERCOSTAL MUSCLE STRAIN?
If you are dealing with intercostal muscle strain, you're probably eager to get back to your normal routine as soon as possible. However, there are certain things that you should avoid as they are detrimental to your recovery process.
- Overexertion. While staying active is necessary during the recuperation process, going too far can be detrimental. Be sure to pay attention to your body’s needs and take rest as necessary.
- Ignoring pain. Although it may be tempting, doing so may result in greater injury. Any time you feel uneasy during any activity, take a step back and assess the situation.
- Poor nutrition. Your body requires a healthy diet to heal. Make sure you’re eating a balanced diet with plenty of protein, vitamins, and minerals.
- Lack of sleep. Sleep is crucial for the healing process. Make sure you’re getting ample quality sleep, also, do not forget to take some breaks throughout the day.
- Ignoring medical advice. In terms of your recuperation, your doctor is the best source of information. Attend any suggested appointments and make careful you do as they say.
The recovery process requires time, don’t rush the healing process, and be kind to yourself. With proper care and attention, you’ll be back to your normal routine in no time.
All in all, managing intercostal muscle strain can be a challenging endeavor, particularly when it impacts one’s ability to get a restful sleep. Nevertheless, by gaining a comprehensive understanding of the condition, including its root cause, symptoms, and effective treatment options, individuals can ensure that they enjoy peaceful nights despite the strain. It’s essential to prioritize your health, pay attention to the body’s signals, and seek expert assistance as needed. Here's to embracing restful nights with intercostal muscle strain!