Tips for managing costochondritis

In a place where doors are normally not heavy or open automatically, costochondritis can be managed slightly easier. However, where I am now, doors are normally heavy and not powered. Also most people do not hold doors open for anyone. As my costo is a symptom of spondyloarthritis, I can only manage it, trying not to let the costo pain flare too badly.

Note: I can’t use anti-inflammatories, so I need to control inflammation and costochrondritis pain with natural and physical therapies.

The following are some management strategies that I use, or have used in the past.

1. Anti-inflammatory medication: Occasionally taking ibuprofen or other low dose NSAIDs can help the body deal with a small amount of inflammation, stopping the inflammation from becoming uncontrollable.

2. Heat packs / cold packs: A heat pack or hot water bottle on the middle of my chest does wonders to reduce pain. Coupled with progressive relaxation exercises lying in bed helps me fall to sleep. Some people prefer using an ice pack in the same way.

3. Backpacks, not shoulder bags: Evidence is mounting that carrying weight always on one side can cause costochondritis, amongst other postural problems. I carried my high school bag on my left shoulder, it has been a few centimeters lower than my right since that time. Carrying a backpack on both shoulders helps stop uneven compression of the ribs.

4. Use a sports gel or tiger balm: Another of my favourite pain treatments is to use tiger balm. Menthol seems to warm (or cool) muscles, soothing nerves and helps with costo pain.

5. Look for alternative paths: If some doors you frequently need to go through are simply too heavy or awkward, see if there are ways through with fewer doors, or lighter doors. The door into my apartment block is ridiculously heavy, but there is a lighter back door that is not on a self-closing spring. Or use a chock to keep doors open when possible.

6. Reduce heavy lifting: Lifting heavy boxes, cans, bottles, etc. can trigger a costo flare. Lifting items down from above can be as bad as lifting things up from the ground. Refill smaller bottles from larger ones may help. Buying washing liquid in bulk is cost effective, but lifting such a heavy bottle every time I need to do the washing can trigger a flare.

7. Reduce stress: Easier said than done, but relaxation and stress-reduction techniques do help with pain conditions. A relaxing evening (or morning) bath, listening to music, doing relaxation exercises, taking short breaks or naps can all help. Managing stress is a big component to managing chronic pain conditions.

8. Exercise gently: The worse exercises for costochondritis are those which build strength in arms, chest and back muscles, either using weights at a gym or free weights at home. Some yoga poses that put too much stress on the chest muscles can also trigger a costo flare. Gentle exercise and stretching is good for costochondritis, for example, in a warm-water pool, gentle stretching, tai chi or gentler yoga poses help to release the tension around painful areas, while gentle physiotherapy treatments help to relax and stretch tight muscles.

9. Gentle massage: A gentle massage brings blood flow to tight and knotted muscles, and relaxes the surrounding areas. Combine this with heat or ice treatment, a sports gel or tiger balm, and gentle stretching and I usually have longer lasting relief from costo pain.

Costochondritis can be debilitating. It takes time and patience to work out which treatments work best for each person - every person is different, and their pain responds differently. Correcting postural triggers, limiting movement and lifting triggers, using relaxation and stress reduction techniques, gently stretching and exercising, work together to keep costo flares at to a minimum, keeping pain at a manageable level.