Living well with costochondritis

Sleeping

• try sleeping on your back or on the side that hurts less
• use extra pillows to support you, or a pillow to hug so your chest is not squashed
• take a painkiller before bed if pain keeps you awake

Posture and movement

• sit and stand with your shoulders relaxed and chest open, rather than hunched forward
• take regular breaks if you sit at a desk
• avoid sudden twisting or reaching

Lifting and carrying

• carry lighter loads, and split shopping between both hands or use a trolley
• ask for help with heavy jobs, such as moving furniture or carrying laundry baskets
• keep things you use often at waist height so you do not have to stretch

Coughing and sneezing

Coughing can make the pain much worse. Hug a pillow or press a hand gently against your chest when you cough or sneeze. Get chest infections and long-lasting coughs treated.

Exercise

Rest from hard exercise until the pain settles, then build up slowly. Walking, swimming gently and stretching are usually easier than weights, press-ups or racket sports.

Coping with worry

Chest pain is frightening, and worry can make pain feel worse. Once a doctor has confirmed it is costochondritis, it may help to remind yourself that it is not your heart. Breathing exercises and relaxation can help.

But new or different chest pain should always be checked, even if you have had costochondritis before.

Support

If pain lasts a long time, ask your GP about physiotherapy or a pain management service. Our community is a friendly place to talk to others living with long-term pain.