How to sleep with broken ribs
Rib injuries can be quite uncomfortable and interfere with good sleep, so you're likely asking yourself how to sleep with a broken rib.
But a few simple tips and tricks can help make your sleep more pleasant and restorative.
Limit your movements while sleeping
Minimising movement is key to sleeping comfortably with broken ribs and promoting healing.
While you may naturally toss and turn, excess motion can worsen pain.
To restrict unnecessary movement, arrange your pillows to better support your upper body.
Some of our favourite pillows in the UK include the Panda Hybrid pillow, Simba Hybrid pillow, REM-Fit 500 Cool Gel pillow, and the Emma Premium Cloud pillow.
Also avoid the temptation to wrap your ribs, as this can increase the risk of complications like a collapsed lung [1] or lung infections.
Practise deep breathing exercises
Taking shallow breaths while sustaining a rib injury might seem like a good idea, but deep breathing exercises actually help alleviate pain and encourage proper lung function and circulation. 🫁
To perform these deep breathing exercises, find a comfortable position, breathe in slowly through your nose, and allow your chest and abdomen to expand. Then, hold your breath for a few seconds before slowly exhaling through the mouth.
Repeat this several times.
Always be gentle and stop if you feel increased pain, and consult a doctor for guidance.
Use over-the-counter pain relievers
Over-the-counter pain meds are an effective way to tackle pain from rib injuries.
Non-prescription painkillers, such as ibuprofen [2], acetaminophen [3], or paracetamol [4], can help reduce inflammation and alleviate pain, making it easier to rest comfortably.
However, you should always follow the recommended dosage instructions and consult your doctor before starting any new pain medication. 📝
Use a heating pad or ice pack
Using a heating pad or ice pack can help you manage pain and discomfort.
Heating pads can help relax tense muscles around the injured area, reducing pain and promoting better sleep. 🌡️
While using the heating pad, make sure that it isn’t too hot and only use it for short periods to avoid burns.
Ice packs are also an effective way to reduce inflammation and numb pain, especially in the early stages of an injury.
Wrap the ice pack in a thin towel to protect your skin and apply it for no more than 20 minutes at a time. 🧊
Support your injured side with pillows
By providing adequate support, you can minimise the pressure on your ribs, allowing them to heal more effectively.
Using extra pillows, such as a body pillow, large V pillow, or special rib support pillow, can help prop up the injured area, relieve discomfort, and make it easier to maintain a comfortable sleeping position.
We've recommended a few of our favourite UK support and body pillows below.
Try these support pillows:
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![Simba Cooling Body Pillow]()
![Simba Cooling Body Pillow]()
Simba![Simba]()
Body PillowPrice from £ 109The Simba Body Pillow offers temperature-neutral spine support for side sleepers and pregnant women.The Simba Body Pillow offers temperature-neutral spine support for side sleepers and pregnant women.Price from £ 109 -
![Kally Body Pillow]()
![Kally Body Pillow]()
Kally Sleep![Kally Sleep]()
Body PillowPrice from £ 59.99The Kally Body Pillow offers full-body support and comfort.The Kally Body Pillow offers full-body support and comfort.Price from £ 59.99
How to get out of bed with broken ribs
Getting in and out of bed with broken ribs can be difficult, but it can be done safely if you're careful and gentle.
Getting into bed with broken ribs:
- To get into bed, sit on the edge of your mattress and hold your injured side away from the bed.
- Slowly drop onto your side and gently swing your legs onto the mattress, using your arm for support.
- Roll onto your back or into your preferred sleeping position, moving carefully and avoiding putting pressure on the injured area.
Reverse this process when getting up.
Getting out of bed with broken ribs:
- Turn onto your side.
- Gently swing your legs out of bed.
- Move into a sitting position using your arms for support.
Remember to be gentle with yourself - this is a time to rest and recover, and you really want to focus on your well-being.
Best sleeping positions for broken ribs
Finding the right sleeping position can significantly reduce pain and pressure on your ribs.
- Avoid sleeping on the injured side: This puts direct pressure on the broken bones and will cause more pain.
- Sleep on your back with a pillow under your knees: This position helps maintain a natural spine curvature and reduces strain on the rib cage.
- Sleep in a slightly elevated position: Using a wedge pillow or sleeping in a recliner can take weight off your ribcage and make breathing easier.
- Sleep on your uninjured side: If you prefer side-sleeping, lie on your uninjured side with a pillow between your knees to keep your spine aligned and support your ribs.
You may need to experiment with different combinations of pillows and supports to find the most comfortable position for your particular injury.
These pillows below might prove particularly helpful for sleeping with a rib injury:
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![Simba Hybrid Pillow]()
![Simba Hybrid Pillow]()
Simba![Simba]()
Hybrid PillowPrice from £ 109The Simba Hybrid Pillow is an excellent choice for those in need of adjustable support.The Simba Hybrid Pillow is an excellent choice for those in need of adjustable support.Price from £ 109 -
![Fine Bedding Company Back Support V-Shape Pillow]()
![Fine Bedding Company Back Support V-Shape Pillow]()
The Fine Bedding Company![The Fine Bedding Company]()
Back Support V-Shape PillowPrice from £ 30The Fine Bedding Company V-Shape pillow provides firm cushioning support while reading or sitting up in bed."Get 15% off with our exclusive 'SLEEP15' discount code."The Fine Bedding Company V-Shape pillow provides firm cushioning support while reading or sitting up in bed."Get 15% off with our exclusive 'SLEEP15' discount code."Price from £ 30 -
![byre wedge pillow 5 in 1]()
![byre wedge pillow 5 in 1]()
Byre![Byre]()
Wedge Pillow 5 in 1 Support PillowPrice from £ 62.35The Byre Wedge Pillow 5-in-1 is a versatile support pillow made from premium memory foam.The Byre Wedge Pillow 5-in-1 is a versatile support pillow made from premium memory foam.Price from £ 62.35
What are the most common rib injuries?
Understanding your rib injury is essential for finding ways to sleep comfortably and safely.
- Broken ribs: This means the bone has been completely severed.
- Fractured/cracked ribs: This injury includes partial breaks or hairline cracks.
- Bruised ribs/intercostal muscle strains: This injury includes damage to the surrounding muscles and tissue, without the actual bone being broken.
But perhaps you're not sure if you even have a rib injury - the infographic below lists a few of the most common symptoms:
Other common symptoms of a rib injury include severe pain, swelling, and difficulty breathing, all of which can interfere with sleep.
When should you seek medical attention?
Recognising when you should seek medical attention or further broken rib treatment is crucial. 👩🏼⚕️
If you experience any of the following symptoms, it's a good idea to consult your doctor:
- Persistent or worsening pain, including chest pain.
- Increased difficulty in breathing or shortness of breath that doesn't improve with rest or changes in position.
- Signs of infection, including redness, warmth, or pus around the injury site.
- A sudden increase in swelling or the appearance of new bruising.
- The development of a fever or chills, either of which could indicate an underlying infection.
If you're unsure, it's always best to contact your healthcare provider for a follow-up so you can discuss your broken rib injury recovery time.
So, what is the best way to sleep with broken ribs?
When sleeping with broken ribs, the best approach is to combine several strategies for comfort and healing.
Adjust your sleeping position to avoid putting pressure on the injured area, and use supportive pillows to help alleviate discomfort.
Additionally, manage your pain with medication or hot/cold packs, practise deep breathing exercises, and be gentle when getting in and out of bed.
By implementing these tips, you can get the rest you need for a successful recovery.
We'd recommend these support pillows:
-
![Simba Cooling Body Pillow]()
![Simba Cooling Body Pillow]()
Simba![Simba]()
Body PillowPrice from £ 109The Simba Body Pillow offers temperature-neutral spine support for side sleepers and pregnant women.The Simba Body Pillow offers temperature-neutral spine support for side sleepers and pregnant women.Price from £ 109 -
![Kally Body Pillow]()
![Kally Body Pillow]()
Kally Sleep![Kally Sleep]()
Body PillowPrice from £ 59.99The Kally Body Pillow offers full-body support and comfort.The Kally Body Pillow offers full-body support and comfort.Price from £ 59.99 -
![Fine Bedding Company Back Support V-Shape Pillow]()
![Fine Bedding Company Back Support V-Shape Pillow]()
The Fine Bedding Company![The Fine Bedding Company]()
Back Support V-Shape PillowPrice from £ 30The Fine Bedding Company V-Shape pillow provides firm cushioning support while reading or sitting up in bed."Get 15% off with our exclusive 'SLEEP15' discount code."The Fine Bedding Company V-Shape pillow provides firm cushioning support while reading or sitting up in bed."Get 15% off with our exclusive 'SLEEP15' discount code."Price from £ 30
Frequently asked questions
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What are the typical reasons for broken ribs?
One of the most common causes of broken ribs is trauma or impact on the chest wall.
This often occurs during events like a car accident or while participating in contact sports where there's a higher risk of direct hits to the chest. 🚘
Another prevalent cause includes severe strain on the intercostal muscles [5], which are located between the ribs.
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Why do broken ribs hurt more at night?
If your broken ribs hurt more at night, this may be due to your sleeping position.
Putting pressure on your rib cage during the night can increase pain and slow down recovery time.
For more advice, follow the tips in our article on the best sleeping positions with broken ribs.
Knowing how to sleep with rib pain can aid recovery and healing.
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How can I monitor the progress of a rib injury?
Keeping an eye on the progress of your rib injury is vital for ensuring proper recovery.
First and foremost, following your doctor's advice and recommendations for care and treatment is essential.
Regular check-ups and X-rays can help you and your doctor monitor the healing process and give your healthcare professional the tools to make necessary adjustments to your care plan.
Pay attention to any changes in your symptoms, such as increased pain, swelling, or difficulty breathing, as these may indicate a need for further medical attention.
Being patient during healing is essential, as rib injuries can take several weeks or even months to heal fully.
Incorporating a balanced diet, staying hydrated, and engaging in gentle movement or stretching can also aid healing.
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How do rib injuries impact sleep quality?
Rib injuries can significantly impact sleep quality due to pain and discomfort, especially when changing sleeping positions.
The inflammation and swelling around the injured area may cause additional discomfort, making it difficult to find a comfortable position.
Also, broken or bruised ribs may cause anxiety and stress, further disrupting sleep.
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Can I sleep on my side with broken ribs?
Sleeping on your side with broken ribs is generally not recommended - particularly if you're planning on sleeping on the injured side.
This may cause additional rib pain and discomfort, potentially hindering healing.
Instead, sleeping in an elevated position, propped up on pillows, can help alleviate pain and promote better breathing.
If you must sleep on your side, try using extra pillows to support your injured side and create a cushion between your ribs and the mattress.
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Is a fracture of the sternum the same as a rib fracture?
No, they are not the same.
- A sternum fracture refers to a break in the breastbone located in the middle of your chest.
- A rib fracture, in contrast, is a break or crack in one or more of the bones of the rib cage.
Both conditions, however, are serious and require medical attention.
The best way to sleep with a broken sternum is by sleeping on your back in an elevated position using a wedge pillow.
You can also use a body pillow or put a pillow across your body to rest your arms on and reduce tension on your injured sternum.
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How to sleep with bruised ribs
Like sleeping with broken ribs, the best way to sleep with bruised ribs is in a semi-upright position - at least for the first few days.
You can use a recliner, pillows, or a wedge pillow to assist you.
After a few nights, you can try sleeping on the unaffected side.
If you have pain while lying down on your back or side, we recommend sleeping with bruised ribs in an elevated position and using cushions or pillows for additional support.
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How to sleep with fractured ribs
If you're looking for the best way to rest with fractured ribs, follow the tips in our article on sleeping with broken ribs.
In a nutshell, though, you should sleep in an elevated position on your back and use pillows for additional support.
The article above will give more detailed advice on how to sleep with cracked ribs.
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References
- 1 https://www.imperial.nhs.uk/~/media/website/patient-information-leaflets/emergency-care/accident-and-emergency/collapsed-lung.pdf
- 2 Ibuprofen for adults: painkiller which also treats inflammation - NHS
- 3 acetaminophen oral: Uses, Side Effects, Interactions, Pictures, Warnings & Dosing - WebMD
- 4 Paracetamol for adults: painkiller for pain and high temperature - NHS
- 5 Intercostal muscles - Wikipedia
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