It's already been three weeks since the fracture and the pain has been dropping considerably week after week... but I still have moments here and there where I feel that sharp pinching in the bone... x_x it's just a little less jarring now.
One of the most helpful forms of self-care for recovery has been to gently massage (effleurage and petrissage) the torso... specifically the pain-inflicted areas over the ribcage as well as those opposite (laterally).... starting with the superficial muscles like the latissimus dorsi and pectoralis major ... then working down into pectoralis minor, serratus anterior, and the intercostal muscles. Once I get to the intercostals, I may also interact with the periosteum (check out this video for a brief intro to rib massage) but with very light pressure because one wrong move will bring on intense pain at the site of the break.
It's important to find the right depths and to start out light; working deeper as the tissues permit. At times I may feel a bone(s) slide gently back into place but almost always feel at least one or two muscles release... which were holding on quite tightly. Relieving tension in the muscles supporting the ribcage has been my main approach to mitigating back pain as my ribs keep subtly shifting throughout the day... since I can't apply any forces to my chest to pressure them back in place... these subluxations (a more technical description of the shifting taking place) are quite a handful.
Physical therapy exercises have been hinting that increasing my back strength is a key component to a solid recovery. Thankfully the exercises aren't as painful after the first few days... really looking forward to getting back into ab-workouts in a couple weeks. For now though it's just breathing and occasional squats/lunges to get through the day....
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