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I've been using a cheap rower (this one) once or twice a week for a couple months now and it doesn't seem to cause me any pain while using or any flare ups afterward. Can't say if one like that would be the same, though on mine I do turn up the resistance pretty far and pull it to my chest so there's definitely a workout in the arms/chest area.
this ice pack wrapped around your head like a headband with the ice on your occipital lobe is absolute heaven. when my costco was the worst - I slept with my pillow vertical so my torso was supported but my shoulders fell off slightly (very flat pillow). this helped open up my chest immensely but after a month my lower back ached (by then I could sleep on my stomach again)
Cool + Relief Cooling Ice Pack... https://www.amazon.com/dp/B0741KS5WF?ref=ppx_pop_mob_ap_share
The thing that almost takes all the pain away for an hour is a near infared sauna. I’m fortunate enough to have made one in my garage, but many people convert a shower for low cost and a couple bulbs and it works out really well. Easier path there is using something like this on the painful spots on your back between the shoulders and your chest. I think this helps so much because it’s two fold, it helps the pain and it really calms the nervous system in a way that would take an hour of meditation but in a 15 min session. The sweating helps. Start with this if your curious. https://www.amazon.com/dp/B07L9H6W81/ref=cm_sw_r_cp_api_glt_fabc_6RX1ANVXTPA2J25DHWG9?_encoding=UTF8&psc=1
I’ve also started going to a chiropractor 2 times a week. I noticing things shifting every time I’m there and a bit less pain. Though I’ve only developed this 3 months ago. My Chiro uses the Webster method, not cracking and twisting.
For me what tends to trigger it too is slouching during resting on a couch or a chair when I’m resting backward.
For me its the phone use thats a killer, ive always had larger phones, if you notice how you hold your phone, and look at your wrist, its normally bent in, its not good to be sat in that position for such a long time, dont get me wrong, im a repeat offender. Not sure where you're located, but you can also buy a brace something like this, i found good results and also stops you using your phone as much: https://www.amazon.com/Featol-Adjustable-Support-Splints-Injuries/dp/B07BK4J9MK/ref=sr_1_24?dchild=1&keywords=tendonitis+brace&qid=1605803297&sr=8-24
One thing id recommend, is being digitally conscience, there are APP timers you can put on your phone, also changing where your home screen icons sit for things like Instagram you start to realise how much you subconsciously click things, even when you open your phone to say look up something else.
A BIG Yes and I whole hearthly hate them. I was already prone to EB but much more rarely (maybe once a month or every 2 months). Now I get 2 or 3 every day since I started costo but I was way worst at the start of it. I was like a stream non stop of them. You might want to try magnesium taurate. I find it reduce the quantity and severity of the EB. Cardiovascular Research Labs Magnesium Taurate gives 125mg or magnesium per pill and you take 2 per day. I'm waiting for a new bottle. They are hard to find here in Canada so I have to import them via ebay global transaction import program.
Yeah I kinda get this as well. I bought a pillow a few months ago https://www.amazon.ca/gp/product/B08ZSFRJYG/ from amazon. It's better for the neck than the one i'm using even though it's one of the best pillow I ever bought. I resumed sleeping with it last night and it seems to help with tension headache.
Oh an take a look at this one : https://www.amazon.ca/gp/product/B08W58WBKD/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1
It's a turmeric based powder. I drink it every morning with a cup of warm water.
I just use a regular ole foam roller like this but I may buy the chirp whee
Thank you for taking the time to share all of this info. Really helpful. Another thing that really helps is to understand that this is a mechanical issue which usually results from the ribs being locked up where they attach to the spine in the back, forcing the rib hinges on the front, where they attach to the sternum to be overworked, causing inflammation. Over time the ribs in the back build up collagen deposits which further lock them in place. Like you mentioned with the lacrosse ball, you have to work that collagen in the back and stretch it out. The best thing I’ve used is the Backpod. You lay down on it and it will gradually stretch out that collagen. Here is a link for it on Amazon:
https://www.amazon.com/Backpod-Treatment-Smartphones-Computers-Costochondritis/dp/B01LYNZBV3
I understand that it can be too pricey for some, but I really think it can help in addition to all the other tips the OP mentioned. I want to help if anyone is unable to afford it. If you can’t afford it, you can message me and I will purchase one for you. Unfortunately I can’t send one to everyone, but hopefully I can help a few people.
Good luck to everyone dealing with this. I really hope you are able to find some relief.
Yup. I go bra-less whenever possible but sometimes it still makes me self conscious so I found tank tops that have bras in them (I really like these ones: https://www.amazon.com/gp/product/B08RJF24JT/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 )
Tank tops with the bras still support (to the best of their ability) and provide some extra stretch so it doesn't compress around your ribs as much. I LOVE these things.
Yes I can still have pain with it on. It's a flare up. I tighten the belt up. Sometimes it helps sometimes it doesn't. But it's allowed me to be able to do a few things I couldn't do without the belt. Look for the Chest Binder Rib Brace – Rib Belt to Reduce Rib Cage Pain. Chest Compression Support for Rib Muscle Injuries, Bruised Ribs or Rib Flare. Breathable Chest Wrap Breast Binder for Women or Men (XXL) https://www.amazon.com/dp/B082SBYKPQ/ref=cm_sw_r_apan_glt_i_422BCXBXCFTXH11Z534F?_encoding=UTF8&psc=1
really? i mean the menthol % is higher in tiger balm than biofreeze? i searched amazon and this is what i found
My friend, is this the one you refer to? Thank you in advance ☺!
i think the regular office ergonomic chairs are much better than "gaming". i don't find the "leather" on gaming chairs to be comfortable to sit on for too long. I bought the Oline ErgoPro Ergonomic chair comes with blade wheels compared to caster wheels so it doesn't make noise and it easily rolls. also the mesh feels pretty solid and most of the functions are adjustable so it can fit most body sizes.
I will just go back and forth between ice packs and a heating pad. I will also either use the Biofreeze roller or spray; this is just like an icey hot, but I think it works better.
This is the ice pack I use:
Neck Ice Pack, Comfytemp Shoulder Gel Ice Pack, Reusable Cold Pack Compress, Flexible Hot and Cold Therapy Wrap for Injuries, Swelling, Pain Relief, Bruises, Sprains, Inflammation 23"x8"x5" https://www.amazon.com/dp/B08B8TV3TD/ref=cm_sw_r_cp_api_glt_fabc_NKW2XMC6TYA7YQJ7DZPA
I've been using a mens sport cup/box instead as I can't afford a backpod! I just place it under a blanket towel and use it in exactly the same way. I got mine on amazon - https://www.amazon.co.uk/dp/B0028RDZLO?ref=ppx_pop_mob_ap_share
If nothing is actually wrong with your heart. & you have the chest, rib, arm pain then yes sounds like it to me. I suggest an anti inflammation vitamin like this https://www.amazon.com/365-Everyday-Value-Glucosamine-Chondroitin/dp/B074KHWVHW/ref=mp_s_a_1_4?dchild=1&keywords=msm+supplement+capsules+whole+foods&qid=1622171040&sr=8-4 there are cheaper versions around as well. Are fish oil, turmeric, backpod, ice, etc
Also I got one of those Ice face rollers that have been popular and they work really well for my tension headaches that costo has made worse.
ESARORA Ice Roller for Face & Eye, Puffiness, Migraine, Pain Relief and Minor Injury, Skin Care Products https://www.amazon.com/dp/B01E8IZ4ZA/ref=cm_sw_r_cp_api_glt_fabc_EK1H9DAP4NX51J4QSCJH
It might not be available on iOS, I'm not sure. https://play.google.com/store/apps/details?id=app.perfectposture&hl=en Here's a snapshot from the program:
Day 1:
Wall slides x12
Side arms raises x12
Shoulder rolls x20
Left shoulder stretch 30s
Right shoulder stretch 30s
Superman pose 30s
Russian twist x12
Seated side left stretch 30s
Seated side right stretch 30s
Micro chest expansions x12
Side arms raises x12
Wall slides x12
Day 2:
Shoulder rolls x12
Seated forward bend #1, 30s
Micro chest expansions 30s
Chest stretch (hands interlocked behind your back, really good one) 30s
Standing side bends x20
Pyramid pose (left) 30s
Pyramid pose (right) 30s
Seated side left stretch 30s
Seated side right stretch 30s
Wall slides x12
Shoulder rolls x20
Left shoulder stretch 30s
Right shoulder stretch 30s
Superman pose 30s
Seated forward bend 30s
Side arm raises x12
Yes, this is what I bought: https://www.amazon.com/BraceAbility-Fractured-Dislocated-Protection-Compression/dp/B00W963QT0/ref=sr_1_13?dchild=1&keywords=amazon+rib+brace&qid=1602791611&sr=8-13
The main purpose for us is for reducing mobility issues that trigger costo symptoms. Even if you don't have a broken rib per se, the ribs are connected to the spine and to the sternum. You want them to try and be as immobile as possible.
I used a back brace and it did way more good than the backpod. If you combine this with some upper body mobilization excersise, like open book, it might be a way cheaper and more effective option. Here is the item below if it helps anyone.
https://www.amazon.com/dp/B07DKHTKP3/ref=cm_sw_r_cp_apa_i_CB8vFbQ2WVGS3
I have the upright go but I also bought one off amazon that’s just like a strap. Posture Corrector For Men And Women, Upper Back Brace For Clavicle Support, Adjustable Back Straightener And Providing Pain Relief From Neck, Back & Shoulder, (Universal) https://www.amazon.com/dp/B07L41CV8B/ref=cm_sw_r_cp_api_i_iUt7EbCV7QCTX
I tried the backpod and didn’t realize any relief and for the price I decided to return it. Others swear by it though so YMMV. I use a roller called Stealth Align (https://www.amazon.com/gp/product/B00EV23F5U) and that seems to give me more consistent relief and also helps with minor sciatica pain I tend to have... again YMMV.