One of the ongoing issues I deal with is rib inflammation. Chest pain. Tightness. The inability to take a deep breath. Air hunger. IYKYK!

Going into surgery, I am trying to focus less on the pain and stress it causes… and more on the solution!

The following routine sets the stage for some relaxation, love to yourself, and gentle ways to reduce your pain.

Please let me know if you try!

Step 1: Set the Scene

Lights low, vibes high. Grab your cozy blanket, and a peppermint tea (add a squirt of CBD if you feel called to) Bonus: Pop on a soothing playlist or one that makes you feel like a main character with a dramatic backstory 😏

Step 2: Heat or Chill—Choose Your Weapon

If ribs feel tight or sore: Place a heating pad (low-med) across the front or back rib cage for 15–20 mins.
If ribs feel inflamed or hot: Use a cold releaf pack for 10–15 mins instead. You can alternate these —just give a break in between.

Step 3: Magnesium Massage

Apply magnesium lotion or spray to your rib area, upper back, and neck. Gently rub it in using slow, upward strokes. *Say something nice to your body while you do it.* It’s trying so hard for you!!!

Step 4: The Gentle Rib Stretch

Sit or stand comfortably.
– Reach both arms up like you’re doing a sleepy morning stretch.
– Breathe in deeply into your belly—not your chest.
– Hold for 3 seconds, then slowly exhale while lowering your arms.
– Repeat 3–5 times.

Step 5: Breathing for Calm + Pain Relief

Try 4-7-8 breathing:
– Inhale for 4 seconds
– Hold for 7 seconds
– Exhale slowly for 8 seconds
Repeat for 2–3 minutes. This prevents a further spike of stress hormones and helps ease chest tension.

Step 6: Position Like a Pro

Use a small pillow or rolled towel under your arms, upper back, or between your ribs and mattress. Avoid curling forward too much—open chest positions relieve rib compression.

Step 7: Topical CBD and pain relief

Gently apply CBD balm to the sore areas before bed.

I like to layer this with my pain stick for the lasting icy hot effect.

If using a lidocaine patch, apply it now for targeted pain relief (if approved).

*consult with your medical professional before trying any new medication or practice*

are you following along with me? @pheovsfabulous