I came across this page and pinpointed which rib was giving my pain and looked at where that rib met the spine on the back. I was hitting the wrong spot for so long with my pod and lacrosse ball. I was way lower than I should have bee, I should have been attacking the rear rib in between my shoulder blades. Im currently 80% healed, and feel as though im starting to break through this plateau. The first thing I did was stop popping my sternum. I noticed my plateau coincided with the sternum wanting to crack and give me relief. cracking it, even only 2 times a day, seems to have hindered my progress. I've been very vigilant in not popping it. when it gets stiff I just slowly work it on the peanut ball. I made this change mainly to try all variables. Popping wasn't helping long term so I changed that variable. The second thing i did was slowly incorporate eccentric physical therapy exercises. Lightweight banded chest flys in multiple positions, dog pose while retracting and moving the spine and scapula, lightweight banded shoulder press, etc. The last thing, as stated, was figuring out I was working the wrong spot on my back. I was looking at the 3d model on the page liniked and figured out my back rib that correlated with my chest pain was very near the top of my back I worked this area more and started using a massage gun in that area on my back as well. I'm still healing and hope to slowly work into the gym again by the end of next month. I hope this helps someone, and at the end of the day we are all different. Remember to try all variables to see what works for you.   submitted by   /u/ttchoubs   to   r/costochondritis [link]   [comments]