Sharp pain around the breastbone can be unsettling, especially when it is worse with a deep breath or upper-body movement. One possible cause is costochondritis — irritation or inflammation where a rib joins the breastbone. However, chest pain has many causes, so it is important not to diagnose it yourself.
Chest pain safety first
Call 999 for sudden chest pain that does not go away; pain spreading to an arm, neck, jaw, stomach or back; a tight or heavy feeling; or chest pain with sweating, sickness, light-headedness or shortness of breath. NHS advice also says to call 999 for chest pain with breathing difficulty, a fast heartbeat or coughing up blood. Do not drive yourself to A&E.
Start with a free initial consultation
Once urgent and serious causes of chest pain have been ruled out, a physiotherapy assessment may help you plan a safe return to normal movement. Your free initial consultation lets you meet the physiotherapist, describe your symptoms and understand how the service works before choosing any paid treatment.
Book your free initial consultation
Paid physiotherapy sessions are optional and secondary; there is no obligation to book one after the free consultation.
What is costochondritis?
Your ribs connect to the breastbone (sternum) through cartilage. Costochondritis is inflammation or irritation at one or more of these rib-to-breastbone joints. It can cause sharp pain at the front or side of the chest. The NHS notes that symptoms are commonly worse when you move your upper body, lie down, breathe deeply, or press the middle of the chest or ribs.
The pain can feel alarming because it is in the chest. Tenderness when pressing the area and pain linked to movement can fit costochondritis, but they do not prove that this is the cause. The NHS advises getting unexplained chest pain that does not go away checked, and contacting NHS 111 if you think you have costochondritis so that more serious conditions can be ruled out.
Common symptoms
- Sharp, aching or localised pain at the front or side of the chest
- Tenderness where a rib meets the breastbone
- Pain aggravated by deep breathing, coughing or sneezing
- Pain when twisting, reaching, lifting or moving the upper body
- Discomfort that may be worse when lying down
Symptoms vary. Pain that changes with movement is not automatically harmless, and costochondritis cannot be confirmed safely from an online checklist alone.
What causes costochondritis?
Sometimes there is no clear cause. NHS guidance lists possible links with a chest injury, repeated upper-body movements such as lifting, frequent coughing and infection. A sudden increase in gym work, manual work or repetitive reaching may coincide with symptoms, but it is worth considering the whole clinical picture rather than blaming posture or one particular movement.
How long does costochondritis last?
The NHS says costochondritis usually settles by itself over time. It can last for a few weeks to several months. That range is more realistic than promising a fixed recovery date. Recovery can fluctuate: a cough, heavy lifting or a rapid return to demanding exercise may temporarily increase symptoms.
Improvement is usually judged by trends rather than a completely pain-free day — for example, easier deep breathing, less tenderness, better sleep and a gradual return to normal tasks. Persistent, severe or worsening pain should be medically reviewed rather than simply pushed through.
What can help?
1. Get the diagnosis checked
Because chest pain may come from the heart, lungs, digestive system or other structures, medical triage comes first. Use NHS 111 if you think you have costochondritis, and seek emergency help for the warning signs above.
2. Modify aggravating activity temporarily
Reduce or adapt movements that clearly provoke the pain, such as heavy pressing, repeated lifting or high-volume upper-body training. This does not necessarily mean complete rest. Comfortable walking and light daily movement may be easier to maintain while symptoms settle.
3. Build movement back gradually
Once serious causes have been excluded, begin with comfortable shoulder, upper-back and breathing movements. Increase range, repetitions and load in small steps. A useful rule is to avoid a sharp escalation during activity and to check that symptoms return towards their usual level afterwards. There is no single “best” stretch for everyone.
4. Ask about pain relief
The NHS notes that anti-inflammatory painkillers such as ibuprofen may be recommended. They are not suitable for everyone, so ask a pharmacist or GP if you are unsure — particularly if you have asthma, a stomach ulcer, kidney or heart problems, take blood-thinning medicine, or are pregnant. Follow the label or professional advice.
Can physiotherapy help costochondritis?
Physiotherapy should not replace medical assessment of unexplained chest pain. After serious causes have been ruled out, a physiotherapist can assess which movements and loads are aggravating symptoms, discuss pacing, and create a graded plan for work, exercise and daily activity. The goal is not to “put a rib back in place”, but to improve comfort, confidence and function while the irritation settles.
An online appointment can be suitable when hands-on examination is not essential. You can read more about how virtual physiotherapy can support rehabilitation at home.
When should you seek medical help?
- Call 999 now for sudden, persistent, spreading, tight or heavy chest pain, or chest pain with sweating, nausea, light-headedness or shortness of breath.
- Call 999 for chest pain with difficulty breathing, a fast heartbeat or coughing up blood.
- Contact NHS 111 if you think you have costochondritis or have unexplained chest pain that needs checking.
- Arrange a medical review if pain is worsening, severe, associated with fever or feeling unwell, follows significant trauma, or is not improving over time.
Ready to discuss your symptoms?
After urgent and serious causes have been excluded, the next step can be a calm conversation about what you are feeling and what you want to get back to.
Book your free initial consultation
The free initial consultation lets you meet the physiotherapist, describe your symptoms and understand the YourPhysio service before deciding whether to continue. Any paid treatment is optional and comes second.
Sources: NHS: Costochondritis (page reviewed 14 August 2026) and NHS: Chest pain (accessed 6 October 2026). This article is general information and does not replace individual medical advice.