What’s Causing Your Rib Pain?
Understanding the real reasons behind that nagging ache or sharp twinge
Rib pain can be surprisingly unsettling. It’s close to your lungs and heart, it can feel sharp or deep, and it often flares up when you twist, cough, or take a deep breath.
The good news? In most cases, rib pain isn’t something serious, but it can be incredibly uncomfortable and easily misunderstood.
Let’s explore the common (and often missed) reasons people experience rib discomfort, and what can help bring relief.
It’s Not Always What You Think
Many people associate rib pain with broken ribs or something going wrong with their lungs or heart, and while those should always be ruled out in certain cases, the vast majority of rib pain we see at Body Zest is musculoskeletal.
That means it’s related to how the muscles, joints, or nerves in the area are functioning, and often, the discomfort is coming from the back or side of the rib cage, not from inside the chest.
Common Causes of Rib Pain We See in Clinic
1. Joint Restrictions or Irritations
Your ribs don’t just float in your chest, they’re anchored at the front (to your sternum) and at the back, where they attach to your spine. These joints are called the costovertebral and costotransverse joints.
If these joints become stiff, irritated or inflamed (often due to posture, overload, or a sudden movement), you can get:
A sharp pain with twisting, coughing, or deep breathing
A dull ache under the shoulder blade
Pain that wraps around to the front of the chest
It’s often mistaken for a pulled muscle or something more serious, but is usually very treatable with hands-on therapy and movement.
2. Muscle Tension and Spasm
Your ribcage is surrounded by layers of muscle, including intercostals (between the ribs), upper back muscles, the diaphragm, and even muscles from your neck and shoulders.
Overload, poor posture, or stress can cause these muscles to become tense or irritated, leading to:
Localised soreness
Difficulty getting comfortable
A feeling of restriction or pressure
This is especially common in people who sit for long periods, do lots of overhead lifting, or are under stress.
3. Postural Habits and Breathing Patterns
Yes, your posture affects your ribs, especially when it comes to breathing.
Shallow breathing, slumping, or bracing your upper body in a tight, tense way can limit rib mobility. Over time, this can cause:
Stiffness in the upper back and chest
Discomfort when breathing deeply or yawning
A sense of “tight ribs” that won’t release
People who hold stress in their chest or upper belly are often surprised at how much changing their breathing can reduce rib pain.
4. Old Injuries or Falls
Even if you didn’t break a rib, past trauma can affect how your ribcage moves.
Scar tissue, lingering inflammation or protective movement patterns can all create tension that lingers for months — even years — after the event.
5. Referred Pain From the Spine
Sometimes, the pain you feel around your ribs isn’t coming from the ribs at all. Certain joints and nerves in your mid-back (thoracic spine) can refer pain around the ribcage.
This can present as:
A band-like pain wrapping around from back to front
Aching under one shoulder blade
Sharp pain with rotation or slumping
When Should You Get Checked?
If your rib pain is persistent, sharp, or affecting your ability to move, breathe or sleep, it’s worth having it assessed. Especially if:
You’ve recently had a fall or injury
It’s getting worse over time
It doesn’t improve with rest or gentle movement
You have symptoms like chest pain, breathlessness or fever (these should be assessed urgently)
Most rib-related pain we treat at Body Zest improves significantly with a combination of manual therapy, breath work, movement advice, and sometimes shockwave therapy if the pain is tendon-related.
Final Thoughts
Rib pain can feel scary, especially when it’s sharp or hard to describe. But in most cases, it’s a mechanical issue that responds well to gentle, targeted treatment.
Your ribcage is designed to move with you. When it stiffens, compensates or becomes overloaded, that’s when discomfort sets in.
If your pain isn’t shifting, it might be time to look a little deeper, and get your movement back on track.