Condition guide
A fall, a blow to the chest or very severe coughing can break or bruise your ribs. Breathing in and coughing can be very painful, but ribs usually heal on their own. The most important thing during this time is to keep breathing deeply and moving despite the pain: this helps prevent a chest infection.
Do this cycle, recommended in an NHS leaflet, at least 4 times a day, or more often if you are struggling to clear phlegm. It is best done sitting; you can hold a folded towel or pillow to your chest.
Exercises at home
Lying down or staying still for long periods makes recovery harder. Do not strain yourself, do not lift heavy objects and avoid movements that make your pain worse.
Sit upright with your hands on your lower ribs. Breathe in through your nose deeply enough to feel your ribs expand sideways, hold for 2–3 seconds and breathe out slowly. Time it for when your painkillers are working.
4 repetitions, at least 4 times a dayWhen you need to cough, press a pillow or folded towel over the broken area and cough. Do not hold back phlegm: coughing helps prevent a chest infection.
Whenever you need to coughNow and then during the day, slowly lift your shoulders up and down and roll them backwards. This stops your shoulders and back stiffening; do not push into pain.
Now and then during the day, a few repetitionsDo not lie down or stay still for long periods. Walk little and often, indoors or outside, and build up the time gradually without pushing yourself.
Often through the dayOften not. Ribs cannot be put in a cast or splinted like other bones; broken or bruised, they usually heal on their own. Your doctor may arrange imaging if they suspect your lung or another organ has been affected.
Pain can stop you breathing deeply and coughing. If your lungs do not fill properly and phlegm builds up, the risk of a chest infection rises. Regular deep breathing, coughing when needed and staying active help prevent this.
Take time off work and rest if you need to. According to an NHS leaflet, avoid heavy lifting and manual work for at least 4 weeks and contact sports for at least 6 weeks. Do not do sport or exercise that makes the pain worse.
Broken or bruised ribs usually heal in 2–6 weeks; for fractures it is most often 4–6 weeks. A mild ache may remain for a while afterwards. If your pain has not eased within a few weeks, see your doctor.
Yes. Smoking raises the risk of a chest infection; do not smoke while you recover. You can ask your doctor for support to stop.
For pain in the upper back, see the pain between the shoulder blades guide; to strengthen your bones, see the osteoporosis guide.
In the first four situations, call 112 straight away or go to A&E; a broken rib may have damaged your lung, liver or spleen. Do not drive yourself. In the last two, see your doctor soon.
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