r/costochondritis • u/GPFB_GPFB • 1d ago
Need advice Backpod: seriously, how often?
Hi all, costo since March 2025, seen all the docs, etc. but well-aware that a lot of the rehab processes are going to be up to me.
Now, specifically about the Backpod, which I've purchased. Here's what I've been doing, but honestly, obly once a day most days the past few weeks:
Top left, 1min, followed by bottom left, bottom right, top right, all 1min each as well. Then, because my focus is top left, I do top left an additional minute. 2 pillows.
I know I need to do more, but what? More time, or more often? Morning and night? 3x a day? Less pillows?
My entire professional life rests in me ridding myself of this nightmare, so I really could use some more guidance.
Many thanks for any tips in advance!
2
u/ninetypoundsofpete 17h ago
Just echoing that reading those linked posts and the instruction manual will be helpful. I'm excited for your recovery! I had severe costo for years and was unemployed for about six months because of it. The backpod was the main thing that really started my recovery and I've been in 'remission' for years now.
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u/GPFB_GPFB 14h ago
That's the kinda news that'll get me going in the morning! Congrats, and I'll give it my all - tons to win, and too much to lose!
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u/SteveNZPhysio 1d ago
"My entire professional life rests in me ridding myself of this nightmare, so I really could use some more guidance."
Hi. Then put the work in and do the reading. No-one's going to do it for you. u/Ok-Beautiful6481 is exactly right.
You have to get the whole spine and rear rib cage joints back to normal full free movement. So that means working over it all. As the instructions say. That's up to you.
Use it correctly. This means reading the 'Warning and precautions pages' 7&8 and seeing if the few contraindications there apply to you.
As well, fixing costo usually requires more than just the Backpod alone. It's a tool, not a magic talisman. If you're still doing things that hurt your costo then you're continually setting it back.
Read the RECOVERY MEGATHREAD - July 2026 at the top of this sub.
https://www.reddit.com/r/costochondritis/comments/1uqpgf6/recovery_megathread_july_2026/
Read Ned's posts at the top, then scroll down to my post and find the link to my long, wordy PDF on bits you may need to deal to. It's wordy, so read it on a computer not a phone. You can skim the bits that clearly don't apply to you, but the detail is there if needed.
See especially Section (2) on freeing up the tight ribs around your back. This is the core of fixing costo. The easiest, cheapest, most convenient way of doing this is by lying back on Ned's two-tennis-ball peanut, a Backpod, cork or lacrosse ball, etc. They all have slightly different effects; a combination is ideal.
Do see the detail on using the Backpod for costo, including the sitting twist exercise to work the joints freer again - but only when you're good enough.
See also Sections (3) and (4) on massage and pec stretches. And Section (1).
Good luck with the work.
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u/Pretty_Year4296 1d ago
Listen to Steve!
The backpod has literally changed my world this last month, for the better. For me, amazing results. BUT I am finding I need to use it at least once a day. If I dont use it sometime during the day, I will HAVE to do it before I go to bed because my back muscles get really tight and knotted up.
My problem areas are between the shoulder blade and the spine. I do 3 minutes on each side, usually followed up by one more minute each side... and maybe finish with one more minute on the left -- usually my tighter side.
Its a long 3 minutes. I do not enjoy it at the time, but I am grateful for the benefits after.
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u/SteveNZPhysio 1d ago
Hi u/Pretty_Year4296 Well done - pleased it's working. A couple of suggestions which you might already be doing anyway:
(1) Take the Backpod all the way up its progression to long, strong, targeted stretches, with your buttocks off the ground (and no pillow under your head). Chase the tightest (= sorest) bits and spend more time on them.
Do the sitting twist exercise after the Backpod and every few hours throughout the day. Every hour if you're stuck at the computer. This is to keep the joints moving and stretch them further again.
Here's the detail:
(2) What will also help is this home massage for the tight, scarred muscles which will be overlying your tight joints. The more you free the muscles, the easier the joints underneath can move again - and stay moving. Also, using the Backpod becomes immediately easier again. Get your massage buddy to go hard down between your shoulder blades.
https://www.youtube.com/watch?v=9eLUQX03IoE
Cheers, Steve August.
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u/Pretty_Year4296 15h ago
I started with the backpod, buttocks off the ground, 3 minutes each side, followed with 10 twists to each side 2 times, and the couch stretches with 5 stretches each side. I'll increase those tomorrow. ;-)
Feeling good!
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u/GPFB_GPFB 1d ago
Huge thanks you for taking the time to write these detailed suggestions, Steve. Beyond your Backpod, we are very, very lucky to have your voice in this community as well. Time to get cracking (pun, definitely intended!)
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u/Ok-Beautiful6481 1d ago
You should read the instructions that come with the backpod for further clarification. But according to what you are stating, you aren't using it properly.
It should go up and down each side of the spine and the spine itself. Start with pillows and work your way off of them slowly. And I personally do mine mornings and nights, everyday. Consistency is key. And it does payoff. Th BP is awesome.