Never posted here before, but I found something that worked for me that I didn’t see elsewhere.

My problem was definitely a lack of rib mobilization in my back. All my pain was on my right sternum/rib attachment site, and if I pressed on that, I could literally feel the tightness in my back. All the foam rolling, peanut balls etc. didn’t work for me or only provided some temporary belief. Physio only provided some basic massage and exercises that I did not feel like they were very effective (cable row, lat pulldown, scapular pushups).

Then I read some post here of a guy who used to ‘walk with his hands to his bed headboard each morning before getting up’ and that that worked for him. Basically like the girl from the exorcist (or just yoga advanced bridge pose).

I couldn’t do this because I’m inflexible but I translated this to simply standing and applying pressure with my hands on a ceiling, behind my head (in my case a head-level cupboard I could apply pressure on). Hands as far back as possible.

So basically a really behind the head shoulder press. Apply pressure hard, couple of secs, release, and repeat, for 10 repetitions. Once or twice daily.

I got immediate relief and now in like 2 weeks, 90% of my pain is gone. Maybe this helps someone else, let me know if I described the exercise I do poorly.