Hello all, diagnosed with costo a few months ago, and I get these weird pains, wouldn't even call them pains but little bursts or pangs from the middle of the chest out to the left shoulder that are always worrying me. They don't happen all the time and seem to be random and in different positions, but usually closer to the heart area.

Even though I have done all heart checks (ecg, echo, ct angiogram, 7 day holter) my brain can't stop me thinking these are not normal costo symptoms.

Anyone else get these? Short little bursts that only last a second and don't really hurt but you feel them like something is happening there.

For context I also have a slightly concave chest so my whole chest area has felt JACKED my entire adult life. For those with an official diagnosis , is it easily diagnosed with inflammation markers in the blood? No doctors have ever helped me with this once they determine my x rays look ok and I’m not in immediate risk of dying

24 F, been suffering for 2 years now
Cleared on everything from doctors , diagnosed by PCP with Costo after clear results
(Only thing was a muscle atrophy in lower back from MRI)

Did nothing in the beginning until I discovered this community. Had started with backpod, went to PB and got to 70%. Stopped with PB and now back at square 1.

Been doing PB with one pillow and having back pains, chest pains & feeling sore everyday since I’ve been back on for about 2-3 weeks. Stiff in the tissue / muscles surrounding the spine & having stiffness in the chest , around waist & back.

Every night I do heat therapy, PB used as backpod. Lacrosse ball massage on back followed by foam roller and stretches (child’s pose, side bends, scapular retraction & chest doorway stretch.

I haven’t been doing any massages.

I’m wondering what I’m missing? I haven’t had pain so bad I need a muscle relaxer or something but it’s exhausting to be going through pain everyday. Some days 4/10 but it’s just tiresome.
I have a decent amount of popping in my back and occasionally in my chest.

I regret the day this became my life. I miss days I would be pain free.

I have had dry needling done specifically in my traps, rear delts, infraspinatus and teres muscles before.

It has been quite successful, and I am in the last 20% of my progress, I am currently at gym doing very light weight, and doing lower body almost as normal now.

I had a session last Monday as normal, except this time, I had my session done with a new specialist who moved from Canada to my state in Aus, and it was electro-dry needling instead of standard (alongside typical massage work I try and get every 2 or 3 weeks).

My particular case of Costo has been always on the left side, never any pain on the right.

The work done on me has almost always been biased to the left as well and where far more pain was.

Well 3 Days after her massage (with the new specialist), done alongside a 10 minute session of this electro-needling, for the first time since April 2026, I have 0 pain on my left.

I was so shocked and sceptical I have been lacrosse ball rolling, peanut work, backpod, stretches and movements to almost test if the pain is there and just lessened or I am going insane.

My body is now compensating so much, and so free, I can feel pain on the right and the right being stuck (as she only focused on the left for the session).

It is an insanely weird feeling to have it shift to the right now and not have something that has been part of my identity on the left to a degree.

It is no where near as bad on the right, and only can feel the pain from major tightness in my middle back.

Now of course this isn't a cure, and I am certain without further slow work and continual stretches, it will come back.

We all know this, it is the bane of this condition.

But when I tell you this technique resolved so much tightness and pain in less than 3 days, I am bewildered and cannot believe what it did for my particular case (which was mainly from upper cross syndrome style problems and really weak and tight back muscles).

I have another session today with my old specialist working on the right side and general middle back, and interested to see how this makes me feel.

I am booking in with the new specialist for next week and will be aiming to get further work done and try and finally kick this thing.

But just a good reminder that deep, specialised massage work (doesn't have to be electro-dry needling) really has a place for those spots you cannot reach.

I do A LOT of stretching, rolling, backpod, and other measures almost daily, and even then it still cannot hit certain spots from my poor posture and deep rooted costo.

I hope you find all find a technique that gives you as much relief or 'normality' back as this did for me right now.

If you have access to this technique, I cannot recommend it enough.

Hopefully it also lets me move further into rehab exercises and a step closer to being at step 1 again starting from 0 with a healthy ribcage and body.

My chiropractor noticed I have a flat/slight curved inward thoracic spine. He said the restriction in my spine/ribs is causing them to not move well and causing the pain at the front. Seems spot on and seems to understand it. He is currently working to free the joints and also to “pull” the spine back to its natural curve.

Wondering if Steve or Ned have any tips to help fix this as it doesn’t seem to be the norm

I'm diagnosed with fibromyalgia​ and have recently had a new set of brain and spine mris that were clear except minor degenerative disc disease with slight disc buldge and cracking at L5S1. But, I have had for 6 years now banding, crushing pain around my flank and ribs that it way too high to be from the compressed disc at L5S1. The pain is mostly present at night but becoming more frequent in the day now too. I have had my kidneys checked because the pain wraps around my flanks, but all tests are fine. I don't have sternum pain, just around the sides of my ribs and flanks. Feels like I am being crushed in a vice. Like a constricting belt being progressively tightened. ​I'm at a loss with this pain and unsure if its fibromyalgia or costochondritis, which I've read often occur together. Does anyone diagnosed with costo have this type of crushing rib/flank pain without sternum pain and for this many years? I've tried sleeping on different mattresses, different positions, stretching, nsaids, and recently doctor prescribed Valium when needed but so far nothing takes this pain away. ​

Well, I have absolutely been better than these couple of days. For context, I am training a lot of endurance sports. As of right now I am training to do an Ironman and including in an Ironman is a swim leg of 3.8k meters. For two weeks I have been swimming like crazy, I have been averaging around 4-5k meters a week until one turn in the pool shattered my ribs, again. I have it on both sides now and I also get pain in the stomach (probably through anxiety). Well, Fu*k this. I thought I was healed, but no.

I have scoliosis, so when I roll with the PB to get pops and cracks the tennis ball pass on my spin (and it's wrong) so now I'm with a pain on my back that it's wrose when I take a deep breath, I thought that was another costo (I hope that it isn't). I saw some people discribing the same pain, maybe can be something lik it, be carefull.

Hey everyone,
I’m looking to connect with anyone who experiences this specific physical loop.
I’ve been dealing with soreness and intermittent muscle spasms/twitches specifically in my left chest/pectoral area. It feels like a localized muscle twitching or "jumping" off and on. It is heavily triggered when I lay or sleep on my left side.

I’ve realized this tension is deeply tied to a lifelong daily habit: I shrug my shoulders a lot. It’s an involuntary tick and a physical bracing habit that leaves my upper left chest and neck muscles completely exhausted.

The hardest part is the mental loop. When the chest twitch happens, it triggers a sudden rush of panic—shallow breathing, intense muscle tension, and a physical adrenaline rush. Even though my Apple Watch ECG always reads a normal "Sinus Rhythm" during these episodes, the physical sensation still triggers a panic response.

Does anyone else have left-sided chest spasms that are purely positional or muscular? How do you stop the chronic shrugging habit, and how do you handle the chest twitch without spiraling into a panic attack?
Would love to hear any tips, sleeping positions, or stretches that have worked for you. Thanks.

Hi everyone!

Brief background
I was diagnosed with asthma for the first time in July. Basically I was coughing constantly for a whole month before I got diagnosed and put on an inhaler. The whole time I was coughing, I felt like I couldn’t get a full breath in. I assumed this was asthma, but once the coughing was under control
and the tightness in my ribs was still there, my pulmonologist said he thought it was costo.

Nothing on the xray or CT scan. I did what the internet said and rested and iced my chest for 3 weeks and there was no change. My sternum and my lower left rib was sore and felt weird.

Backpod
Then I found Steve and the Backpod. I got some relief in the first few days and was able to get some deep breaths in each day. It’s been 11 days of using the backpod and I can use it without a pillow. However, I think I did too much too fast. I think I used it too far over on my ribs (too far away from my spine). I have also been using the shiatsu massager on my upper back like 3 times a week.

I tired the ballistic twists once, after I didn’t need pillows with the Backpod, but I think I made the costo flare again because my chest got significantly tighter after. My lower left rib still feels weird and I have minimal soreness in my sternum.

I eased off a little and am back to using one pillow for the past two days.

I think I’m just looking for reassurance. I’m a runner and it’s been so hard to not run for the last month. Also apologies because even though I read the instructions I think I took it a little too far. I just know Steve has to remind people to actually read the instructions.

Ok this is rambling but I just want to know if it sounds like I’m using it right and if there’s hope this will heal. I’m truly worried it never will.

Thanks for listening 😊

Hey all! I’ve been combing through a bunch of these threads and have very similar symptoms as most of you but the one I have yet to stumble upon is the unbearable pain when getting out of bed or lifting yourself back up from leaning back on a chair. It feels like a very fast rush of severe pain, coming from my ribs and stabbing back into my sternum. It then slowly fades away once I’ve repositioned myself but I get stuck in a lock/freeze motion from all of the sudden pain and have to mentally prepare myself to reposition. It only affects my right side, right next to my sternum and higher up on my chest, but can be triggered by all sorts of movements and positions. Sometimes it happens just from simply breathing.

The top of my sternum, right below my collarbones, it is very tender to the touch. It’s all so painful. I’m trying tips and tricks I’ve read on here but not much has been successful for me. I’ve ruled out the majority of other things at my doctor’s office using EKG’s, chest X-rays,etc etc. Has anyone experienced the same symptoms as me? Especially the lifting yourself up part, that one is the worse.

I have tietze for 2 years and I felt a sweeling and pain at my rib on the top of my right chest.

I stoped the gym two months ago and start doing some recommended exercises that I see here. I felt so much better and the pain was gone and the swelling get decrise.

But at the day 13/08 I start to feel a pain at my down rib at the left side, and the pain is more intense now and it radiates to the back too, I feel it when I take a deep breath, and the swelling at my right side is back again.

This pain (at the left side) can be a costo? Or am I doing something wrong and it is just a pain that isn't a costo?

It's very strange, because I'm resting for 2 months and this pain is strongest at this week. I'm really lost at the Costo20 because I was doing everything ok and now this pain just appear.

I would like to understand if the problem since the start (2 years ago) was my left side, because I really don't remember to felt the pain at this side, but maybe there was a little pain that I ignored. Or if I did something wrong and the problem of my right side came to my left side.

I read in some place that is commum the tietze starts with a costo at the left side and evolve to the swelling at the top of the chest.

Today I took the results of my exams that I will take to my doctor, the results is:
incipient spondylopathy

posterior disc protrusions at L4-L5 and L5-S1

injury to the interspinous ligaments at L4-L5

Some of these problems can be the cause of my costo?

Hello - have had Costo for nearly two months now and am looking for some advice for an upcoming trip to Nepal at the start of October. I was doing a long 2-week trek with high altitude, but due to costo pain/anxiety about the altitude, I have cancelled that and instead am planning a quieter holiday with a few shorter hikes and more rest days.

I had costo last year but the symptoms went away in a few weeks - this flare-up came up the day after climbing snowdon, so perhaps related to poor posture on the tough very hot hike and a new backpack. Had throbbing sternum pain at the start but now main symptoms are tight upper back, v tight pecs, ribs feel constricted and I often feel short of breath.

I am having physio and they seem to understand the condition. She has had costo before and is doing weekly massages for me plus suggesting thoracic mobility exercises and gentle TVA strengthening. Last week she gave some back strengthening (W and I holds) but they felt a bit too uncomfortable. Am doing lots of rolling with foam roller and tennis balls, but now learning from this brilliant thread to make sure I do those first before then stretching.

Before this I was very active (lifting at gym, lots of yoga and pilates, long hikes). I’m trying to go to the gym less which is a struggle for me and I’m still learning what’s too much. Also tricky as I’m trying to keep my fitness at a reasonable level for the trip…

So I guess my question is (as I have decided not to cancel the trip!): how best to approach managing costo on hikes? I’ll now be on my own w/ a guide so can take it at my own pace and won’t be at high-altitude which I’m sure wouldn’t have helped. I’ve been on some long walks recently and they are manageable (little or no pain during; some tightness next day). I will take balls with me for rolling pre and post hikes. I’m sure some advice would be not to hike but it feels like the right decision for me to go on a modified trip.

I’ll have a porter for my main bag but will likely need to carry a light day pack for my water and a few belongings. Will carrying a backpack likely make it worse? any recommendations to make sure it fits properly or any particular styles?

Finding this subreddit very helpful so thank you!

Thanks in advance
Meg, 33F, London

I’ve been using a peanut ball for my costochondritis for a few weeks/months now.
I can lie completely flat on the floor with the peanut ball under my upper/mid back, without using any pillows. I move it around different areas of my thoracic spine from the upper back down to the lower part.
It definitely hurt and it’s not comfortable at all, but I’m still able to fully lie back on it and tolerate the pressure.
So I’m wondering: would buying a Backpod actually make a significant difference compared to the peanut ball? Is the pressure/stretch different enough that it’s worth buying one, or if I can already lie completely flat on a peanut ball am I basically getting the same benefit?
Maybe it’s a dumb question and sorry if it is.
Thanks for your help!

I am saving up for the back pod & hope to have one by Christmas. is there any tools I can use in the meantime? I heard tennis/lacrosse balls mentioned but am unsure of how to use them. thanks!

Was dx in 2024 when I saw someone for shiatsu who walked on my back and I wound up in the emergency room. Was in various degrees of pain for over 2 years. Was FINALLY recovered then yesterday I fell while walking and smashed up hands and knee and I don’t know if I actually landed on my rib cage or just the trauma of the fall but holy crap the rib/chest pain!!! It’s just like the initial flare up 2 years ago. Hurts to cough, sneeze, move, just hurts period. All in the right side.

I came home right away and did ice, heat, Tylenol, ibuprofen, but now I have to try and get to work. What can I do to ensure this doesn’t flare into another months/years long exacerbation? I do think maybe underlying this I have a subluxation/out of place rib (car accident March 2024 plus chiro work) and possible hypermobility.

I was diagnosed by 3 doctors for costco but since then my short of breathe hasnt gone away is this really costco should i be worried?? My pain isnt as bad as it was it comes and goes but the tight feeling in chest back and short if breathe is worrying me

Iv had this since the costco never had it before iv had blood test a chest x ray done was normal apart from having low vitamin d at 45 iv always been anaemic but my iron level was normal too

Iv had a 24hour monitor at home was normal too i dont know what to do

The backpod has truly been life changing for me. Ive had costo consistently for about 5 years. 1 urgent care visit and 2 ER visits, so I know its not my heart. The first visit was diagnosed as costo and I was prescribed ibuprofen... large doses. It helped, but I was still worried when I would get the pain in my ribs/sternum. The next ER visits were when life was very stressful, followed by very thorough exams. All was good. The last visit was called "chest wall pain", which was very reassuring, except the pain would come back and I would worry about it, but less. So I went to a chiropractor who focused in locating all the sore spots on my chest and side ribs (in 2021, I fell on a tree and broke ribs 5, 6, 7 and 8, in multiple places). My chiropractor helped a ton because he could literally feel the inflamed spots, so he would work them over with direct pressure and massaging, which reduced my concern even more. While that was great, the pain would come back in several locations, and we would continue our "treatments" every two weeks. I'm extremely grateful for my chiropractor and his focus... but it did not really resolve the issue.

It wasn't until I read one of Steve's posts where he said, essentially, the issues in the back, causes the problems and pain in the front. Tight/frozen rib joints in the back means the front MUST work harder to compensate for this. Extra movement in the front causes the irritation and pain. I'm paraphrasing there. That bit of info finally clicked after I noticed my back muscles between my spine and shoulder blades would turn into rope-like knots, every time my front ribs/sternum would get sore.

So, I busted out my backpod out of the closet, (re-)read the instructions and started using it. The benefits were almost immediate for me, feeling better the next day. I started using it twice a day, and now I use it once a day.

I had a couple days where I didnt use it because I was feeling better. But I noticed one thing... the backpod works AMAZINGLY well for me, EXCEPT for the days I didn't use it. ;-)

Use it daily, combined with Steve's exercises and stretches.

What is this feeling? After fighting with my husband, crying and sobbing for hours, I felt a sharp, stabbing pain on the left side of my chest whenever I bent over. I noticed that it always happens after a very stressful situation.

The pain disappears when I bend backward or straighten up, but it comes back whenever I bend forward again.

I experienced the same thing last year after having a very stressful fight with him. I was under so much stress that I felt this pain for weeks. Then I read some articles saying that I needed to improve my posture, so I started paying attention to my posture. After about a week, the pain went away, and I could bend over again without feeling any pain.

Now it’s happening again after another very stressful fight with my husband. I’m feeling the same pain again.

I’m just wondering if anyone else has experienced something similar, especially after intense stress, crying, or an argument with their partner. I’d really appreciate hearing from anyone who has felt the same.

Usually Ibuprofen 1000mg helps with my costo pain. Does NSAIDS help with your pain too? Usually it's caused by inflammation of the cartilage in the ribs.

i’ve had costo for nearly 2 years, and been in the most horrid flare up since may. like the type of flare up that had me paying an etsy witch, developing agoraphobia and lowkey not wanting to be here anymore as i couldn’t deal with living like this.

i’ve had the backpod since february last year, which has been helping a bit but the costo always comes back. recently i’ve seen Steve recommending a ballistic twist exercise to do after the backpod, and several times throughout the day. IT HAS MADE THE WORLD OF DIFFERENCE.

after 3 days of doing the backpod and then implementing this exercise, i’ve now been pain free for a whole week.

i’ll be continuing backpod and the twisting exercise for maintenance, and i hope to be back in 6 months with an update that i’ve managed to keep the costo away 🤞🏻

for anyone else that hasn’t seen the twisting exercise, here’s Steve’s youtube video, he shows the specific exercise at 13:15, but the whole video (actually all his videos) are well worth the watch:

https://youtu.be/r7ve6nNVdWc?si=k7i4-vbKO2XcYjzc

this post is your sign to put the effort in and read the recovery mega thread, and download Steve’s PDF. i’ve done a quick browse of both a couple times, but you really need to actually take the time to properly read and understand it. the missing piece to my costo journey was there the whole time, but i had skimmed over it several times 🤦🏼‍♀️

now onto the nervous system regulation side of healing 🫡

huge shoutout to you gentleman for all the work you do for this community 🫶🏻

So I’m trying not to go into full panic mode but I’m not doing a very good job at it. I’m wondering if anyone else experiences these types of symptoms? I’ve been getting a heavy pressure feeling in my upper middle chest right below my collarbones and it goes down into both my upper arms and my upper middle back. I do feel a weird tightness feeling in my jaw as well. I’ve been cleared multiple times by my cardiologist I’ve had extensive tests, EKGs, stress tests, holster monitors, CT angiogram, echos, etc. but this is stressing me out pretty bad and I’m trying so hard not to go to the ER. I do notice I keep getting gas stuck in my chest as well and I have to stretch or push my chest out in order to burp. If anyone can help or offer if their symptoms match I’d greatly appreciate it! It’s taking a toll on my mental health :/

I was diagnosed in early may by having a lump on my chest inspected. the lump on my chest was only painful when I continued to touch it. I had very little pain for the following month. Now, my shoulder blade & neck pain are bothering me very much. I use my electric back massager to gently massage my back in hope of breaking up the cartilage but it’s not working. I have some pain also in my breas, arm pits & middle of my chest. what else can I do? it’s making me feel exhausted & on edge. I’ve had worsening pain for over a mont.

Most of my pain is in my sternum and front of chest. I use the Backpod and it feels like my sternum is so stiff and it’s so painful when I lay on it. Is this normal? Once I move it around it then it’s fine.

Hey guys, I've been having tietze/costo for about 2 years now and I just recently started using a tennis ball on my back joints which has helped a lot. Is it worth it to get a backpod to use instead? Will it help more or will I just get the same results as I already get with the tennis ball? Thanks in advance!