How To Sleep With Intercostal Muscle Strain

Getting a good night’s sleep can feel like a distant dream when you’ve strained an intercostal muscle. That sharp, aching pain between your ribs can make even the simplest movements uncomfortable, including breathing, turning over, or lying on one side.

Intercostal muscle pain is a common issue after muscle strain or upper-body injuries, but with the right positioning, you can significantly reduce pressure and get restorative sleep.

Here’s everything you need to know about how to sleep with intercostal muscle strain.

Why Intercostal Pain Feels Worse At Night

At night, intercostal pain often seems more intense, and there are a few real reasons for this:

• Your body moves less, which can lead to stiffness
• Lying down places direct pressure on your ribs
• Shallow, guarded breathing can increase tension in the chest muscles

While it might feel like the pain is worsening, it’s really your body’s natural response to reduced movement and support. Common symptoms of intercostal muscle pain at night include sharp upper back and rib pain, subben pain, stiffness and tensions, spasms of the muscles, and tenderness around the ribs (Christiansen, 2020).

So, if you’re asking yourself, “Does intercostal pain get worse at night?” know that it’s not in your head, and adjusting your sleep setup can make the evenings much more comfortable.

Best Sleeping Positions For Rib Pain

Part of reducing the ache is finding a proper intercostal muscle strain sleeping position.

However, there’s more than one option. Find the three best ways to sleep with rib pain, along with sleep aids that can improve discomfort, below.

Back Sleeping With Elevation

Sleeping on your back with your upper body slightly elevated is one of the most effective ways to reduce rib pressure, and is often suggested when patients ask how to sleep with rib pain.

In addition to sleeping on your back, using the Groove Adjustable Pillow allows you to fine-tune the height so your torso is supported, your head and neck stay neutral, and your ribs aren’t compressed against the mattress.

Pro Tip: Placing a small pillow under your knees can further relieve tension on the torso.

Side Sleeping On The Non-Painful Side

If you prefer sleeping on your side, stick to the side that isn’t affected by pain. When side sleeping, full torso support is key, as collapsing through the ribs can worsen pain.

You can improve this posture with proper pillow support. The Groove Body Pillow helps keep your torso stable, cradling your body and preventing your ribs from sagging.

Hugging the pillow also stops your chest from twisting, keeping your spine, shoulders, and ribs aligned. This is considered one of the best sleeping positions for rib pain.

Using A Combination Or Body Pillow For Stability

Alongside the two positions above, a body or combination pillow is excellent for stabilising your torso and limiting rotation. The Groove Combination Pillow can be positioned to support your chest and ribs, preventing accidental twisting in your sleep.

How? Well, maintaining alignment between your head, neck, ribs, and spine reduces strain and makes it easier to breathe deeply and comfortably.

What Aggravates Intercostal Muscle Strain At Night

Several factors can make rib pain worse during sleep, such as twisting or sleeping on the painful side. Avoiding aggravating factors can make a real difference to how rested you feel in the morning.

We often see people asking, “What aggravates intercostal muscle strain?” and have added a list of common causes below to help you determine the trigger:

• Twisting in bed or unsupported turning
• Sleeping on the injured side without cushioning
• Using flat or unsupportive pillows that misalign your spine and torso
• Sudden, deep movements while asleep

How To Turn Or Move Without Making Rib Pain Worse At Night

Rolling over or adjusting position doesn’t have to trigger rib pain. You can lessen intercostal muscle pain by keeping movements slow and controlled, using your arms and legs together to roll rather than twisting through your ribs.

You can also try hugging a pillow against your chest while turning to brace your ribcage, providing extra support and keeping the strain minimal.

Additional tips for moving at night:

• Bend your knees slightly before rolling to make movement smoother.
• Move one section of your body at a time, starting with your shoulders, then hips.
• Pause if you feel sharp pain and readjust your position.
• Keep pillows around you to prevent sudden shifts during sleep.

If pain persists, you should visit a medical professional. A healthcare provider can diagnose rib and intercostal muscle strain. They may also prescribe pain-relief medication, anti-inflammatory medication, muscle relaxants, or physical therapy (Physiopedia, n.d.).

Last Thoughts

By strategically positioning pillows and choosing suitable sleeping positions, you can relieve pressure on your ribs, stabilise your torso, and maintain neutral alignment throughout the night, with fewer wake-ups from intercostal muscle pain.

Proper pillow placement can make a real difference in supporting recovery and promoting better sleep while managing intercostal muscle strain.

Check out the specialised Groove Pillows now for better sleep.

References

• Christiansen, S. (2020). What is an intercostal muscle strain? [online] Medicalnewstoday.com. Available at: https://www.medicalnewstoday.com/articles/320925#symptoms.‌
• Physiopedia (n.d.). Intercostal Muscle Strain. [online] Physiopedia. Available at: https://www.physio-pedia.com/Intercostal_Muscle_Strain.