If You’ve Ever Broken a Rib…
You already know the struggle. Breathing hurts. Coughing? Even worse. Sneezing? Forget it—you’d rather just stop existing for 5 seconds.
Sometimes it happens from a fall. Sometimes it’s a sports injury. And sometimes, like in my house, it’s when your son or daughter (or when my wife was a kid, her pet) runs full speed right into your side (thanks, sweetheart).
I’m Dr. Shawn, Your PT Guy. My goal is to help you move better, stay independent, and—when life hands you broken ribs—show you how to handle everyday stuff without doubling over in pain. And hey, if your rib injury came from a fall, don’t miss my Fall Proof Webinar so you can avoid round two.
Why Broken Ribs Hurt So Much
A rib fracture usually takes 6 to 8 weeks to heal. Every time you breathe in, your rib cage expands—right where the injury is. And every cough or sneeze? That’s like pressing on a bruise with a hammer.
But here’s the problem: you can’t not breathe. And you definitely can’t skip coughing, because you need to clear fluid from your lungs. So how do you make it easier?
That’s where auto-splinting comes in.
The Auto-Splinting Technique (Your Rib’s New Best Friend)
Auto-splinting = supporting the broken rib with something firm when you breathe, cough, or sneeze.
Here’s how to do it:
- Grab something firm but soft (and big) enough to hug: a pillow, stuffed animal, or rolled-up towel.
- Place it right where your rib hurts most. (You know where it is.)
- Hug it in tight against your rib cage.
- When you breathe in, cough, or sneeze—squeeze that pillow hard.
It won’t stop the pain completely, but it will reduce rib movement, which makes breathing and coughing so much more bearable.
Why Auto-Splinting Works
When you inhale, your ribs normally expand outward. With a break, that motion = pain. By holding the pillow tight, you’re basically telling your ribs, “Not today, buddy.”
Less rib movement = less irritation = less pain. And more importantly, it allows you to get a stronger cough to clear your lungs (super important for healing).
Bonus Tip: Keep That Pillow Close
Sneezes don’t exactly RSVP before they show up. So keep your pillow or towel nearby at all times. The tighter you squeeze, the better protected your ribs will be when one of those “surprise sneezes” attacks.
Preventing Broken Ribs in the First Place
Here’s the truth: many rib injuries in older adults come from falls. That’s why fall prevention is so critical.
That’s why I put together my Fall Proof Webinar—to give you strategies and training I use with my patients to reduce the risk of falls at home. Because one broken rib is bad enough… let’s not make it a collection.
>> Click here to check out the Fall-Proof Webinar
FAQs About Broken Ribs and Auto-Splinting
Q: How long does a broken rib take to heal?
A: Typically 6–8 weeks, with gradual improvement each day.
Q: Can I wrap my chest with a bandage instead?
A: Doctors usually don’t recommend tight binding anymore—it can restrict breathing and increase pneumonia risk. Auto-splinting is safer.
Q: What’s the best sleeping position with broken ribs?
A: Many people find it easiest to sleep propped up with extra pillows, or on the opposite side of the injury.
Q: Should I still cough even though it hurts?
A: Yes. Coughing clears fluid from your lungs. That’s why the pillow technique is so helpful—it makes it coughing possible, and dare I say it? Bearable.
Q: How else can I reduce fall risk?
A: Excellent question. I already talked about the Fall Proof webinar, but if you're interested in specific ways to reduce fall risk at home, my book, Don't Fall reveals 101 ways to reduce your fall risk at home.