When you experience intercostal muscle strain, it can be difficult to find a comfortable sleeping position. Intercostal muscle strain is a common injury that occurs when the muscles and tendons that run along the ribs become overstretched or torn. It often results from lifting heavy objects, sudden movements, and activities that require a lot of twisting, such as golfing or tennis. The pain from this injury can be intense and make it difficult to fall asleep and stay asleep. Fortunately, there are a few things you can do to help you get a good night’s sleep despite the pain.
Understand the Injury
Intercostal muscle strain is a type of soft tissue injury that occurs when the muscles and tendons between your ribs are overstretched or torn. Symptoms of this injury include pain and tenderness in the affected area, difficulty breathing, and difficulty moving the affected area. It is important to seek medical attention if you are experiencing any of these symptoms. Your doctor can provide a diagnosis and treatment plan to help you manage the pain and heal.
Understand the Pain
The pain from intercostal muscle strain can be intense and can make it difficult to sleep. The pain can be sharp, dull, or a burning sensation. It can feel worse when you move or when you take a deep breath. It is important to understand the type of pain you are experiencing and to take steps to manage it.
Find the Right Position
One of the most important things you can do to help you sleep with intercostal muscle strain is to find the right sleeping position. It is best to sleep on your back or side with a pillow between your knees to help support your body. Avoid sleeping on your stomach, as this can aggravate the pain. If you find yourself tossing and turning throughout the night, try propping up your head with an extra pillow to reduce the strain on your back.
Use Heat and Cold Therapy
Using heat and cold therapy can help to reduce the pain associated with intercostal muscle strain. To use heat therapy, apply a warm compress or heating pad to the affected area for 15 to 20 minutes. To use cold therapy, apply a cold compress or ice pack to the affected area for 15 to 20 minutes. You can also alternate between heat and cold therapy as needed.
Take Pain Medication
Taking over-the-counter pain medication such as ibuprofen or acetaminophen can help to reduce the pain associated with intercostal muscle strain and make it easier to fall asleep. It is important to follow the instructions on the package and not to take more than the recommended dose.
Avoid Activities That Aggravate the Pain
Certain activities can aggravate the pain associated with intercostal muscle strain and make it difficult to sleep. It is important to avoid activities such as lifting heavy objects, sudden movements, and activities that require a lot of twisting. It is also important to avoid activities that put pressure on the affected area, such as sleeping on your stomach.
Practice Relaxation Techniques
Practicing relaxation techniques can help to reduce the pain associated with intercostal muscle strain and make it easier to fall asleep. Try deep breathing exercises, progressive muscle relaxation, or visualization techniques. You can also try listening to soothing music or guided meditation.
Seek Professional Help
If you are having difficulty sleeping despite trying the above strategies, it is important to seek professional help. Your doctor can provide a diagnosis and treatment plan to help you manage the pain and heal. They may also recommend physical therapy to help you strengthen the muscles in the affected area and reduce the pain.