Lower body bodyweight workout + dislocating your ribs is not fun

December 30, 2016

About a week before Christmas I thought I pulled a muscle in my back. I’m not sure what caused it exactly–I didn’t notice it happen and I didn’t fall, but I remember feeling really sore after my workout. Thinking I might have just overdid it I backed off from lifting and focused on lower body and running. The pain lessened a bit and then got worse. I wasn’t making a big deal out of it at first, but eventually the pain got so bad that even taking a deep breath hurt. I felt a sharp pain that wrapped around my back and I started getting worried that it was something more than a pulled muscle. Matt encouraged me to get in to see a chiropractor right away and, luckily, I was able to set an appointment a few hours later.


Fast forward to my appointment, I learned that I dislocated a few of my back ribs. Um, huh? I assumed that dislocating your ribs happened if you got hit or fell. Apparently, it is more common than I thought. The biggest indication is when you have pain while taking a deep breath. Sometimes you will have bruising, swelling, or a lump, but I didn’t have any of those symptoms. After a rather uncomfortable adjustment, my ribs were put back in place. Seriously, it sounded like he was crushing egg shells. 🙂


I’m feeling quite a bit better, but I’m really sore and achy (I was adjusted on Wednesday). I’m told the soreness should last up to 5 days. The chiropractor told me to avoid pulling and any compound back/shoulder exercises or anything that could compromise the integrity of the ribs. Running and lower body work are fine to incorporate. Because I’ve been feeling all sorts of holiday indulgences right now I created a quick lower body workout to do at home.


Lower Body Bodyweight Workout

This workout takes about 20 minutes and can be done anywhere. It requires no equipment – all you need is a body. 🙂 Note that there are 15 reps for each side. Meaning, you’ll perform 15 forward lunges on the left and then 15 on the right. Alternatively, you could just alternate sides and complete 30 reps total. Let me know what you think!


A Fit Mess


Want more workouts? Check out my Pinterest board or my workouts page.

Have you ever dislocated or bruised your ribs? It is NO kind of fun.  

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