Sideshow

What are side complaints

Side pain is discomfort on the side of torso and abdomen between ribs and hip. The pain may come from the intercostal muscles, the oblique abdominal muscles, the rib joints and the connections to the mid-back. Sometimes it looks like stabbing in the side on exertion or pressure pain occurs when sitting for long periods of time. The pain may remain localized or radiate to the back or abdomen and feel like pain in your side or pain in your back.

Symptoms of side complaints

• Stabbing pain in your side during walking or stretching, recognizable as stitches in the side
• Pain in middle back with radiation to side or pain in back and side when turning
• Pain in right side abdomen after heavy lifting or long drive
• Pain in side left below ribs on deep breathing or long sitting
• Brief stabbing in side left or right during intense exercise
• Stitches in side pregnant due to altered loading of abdomen and ribs

Recognize these signs. Get your symptoms assessed early. Starting early accelerates recovery.

Causes of side complaints

Side pain often arises from a combination of factors. One-sided sitting and little variation produce tension in intercostal and oblique abdominal muscles. Building up quickly with running or intense turning in racquet sports gives micro irritation of rib joints and tendon attachments. Shallow breathing when stressed keeps the ribs high and increases pressure. Stomach acid or stomach upset can also trigger side pain. For persistent pain in my right side with fever or nausea, we consider medical causes beyond physical therapy and refer. The same applies to persistent pain in your side left below the ribs or unexplained night pain.

What you can do yourself

• Change your posture every half hour and consciously lower your shoulders
• Exhale gently and feel the ribs descend to release tension
• Use heat for stiffness and then move lightly with short walks
• Temporarily reduce explosive rotations and slowly build up with controlled repetitions
• Pay attention to sleeping. With heartburn, sleeping on the left often helps better than on the right when asking which side to sleep on with heartburn
• Is the pain getting worse or recurring. Schedule an intake

Research and treatment at The Physio Man

We start with an intake and a clear analysis of your load. We look at posture, breathing and movement patterns and test mobility of ribs and middle back and strength of the oblique abdominal muscles. In this way we determine what triggers your side problems and what adjustments provide immediate relief.

A treatment program usually consists of

• Targeted exercise therapy for rib and mid-back mobility and trunk and hip strength
• Breath and tension regulation to reduce side pressure
• Mobilizations of rib joints and soft tissue techniques as needed
• Technique advice for work and sports with clear pain limits and progression
• Home program with measurable milestones so you stay in control

Exercises that help

• Side rib breathing Place one hand on the side. Inhale into the hand and exhale gently. Ten gentle breaths per side.
• Rotation of thoracic vertebrae Sit upright. Hands in front of the chest. Slowly rotate left and right within comfortable limits. Ten repetitions per side.
• Side plank on knees Forearm under shoulder. Lift hips slightly and hold for twenty seconds. Two to three repetitions per side.
• Standing side reach Reach up gently with one arm while bending the torso slightly sideways. Ten repetitions per side without forcing.

Keep a steady pace and breathe. A slight after pain that subsides within a day is acceptable. Increase the next day means the stimulus was too high.

When immediate help is needed

• Pain in right side abdomen or left side with fever, nausea or vomiting
• Persistent chest pain, tightness or radiation to arm or jaw
• Nighttime pain that increases, unexplained weight loss or feeling sick
• Severe trauma to ribs with permanent pain or deformation

When these signs appear, contact your doctor or the family doctor’s office immediately.

Frequently Asked Questions

Why do I get stitches in your side during running

These are often stimuli around diaphragm and intercostal muscles combined with shallow breathing. Decrease pace, exhale more gently and resume with gradual build-up.

Is pain in side and back usually muscle related

Often it does. Pain in side back or pain in back and side arises from muscle tension and rib joints. We examine for signs of other causes and establish a targeted plan.

What can I do for pain in middle or right side after sitting down

Change posture, perform rib breathing and do light rotations. Does pain in my right side remain or become severe with additional symptoms. Contact your doctor.

Helps change sleep position

Yes. Sleep on your side with a pillow between the knees for trunk rest. With heartburn, sleeping on the left often helps better than on the right.

Your next step

Don’t stick around with pain or uncertainty. With a clear diagnosis and a smart plan, you will regain peace in your side and confidence in moving and sleeping.

Make an appointment at The Physio Man now and work with us to build a strong, free and complaint-free side.