Mid & Upper Back

What It Is

A sternum fracture is a break in the breastbone (sternum), the flat bone at the front of the chest. There are 12 ribs on either side of the body (Cleveland Clinic, 2024a). The sternum sits in the middle of the front of the chest and provides an attachment point for the two collarbones (clavicles) and the upper ribs (Cleveland Clinic, 2024b).

Sternum fractures result from a direct blow to the chest with considerable force (Ministry of Defence, 2008). More commonly, a hit to the sternum results in bruising of the bone or chest wall. Most sternum fractures are caused by road traffic accidents (about 83%) (Ministry of Defence, 2008); they can also happen in sports and falls (Cleveland Clinic, 2024b).

Because of the force needed to break the bone, these fractures may come with injuries to other structures, such as the ribs, heart, spine, lungs, blood vessels and soft tissue (Ministry of Defence, 2008). These injuries can be serious.

Sternum Fracture Anatomy

The ribs protect and encase the chest cavity, where a number of vital organs are located. The rib cage is made up of long, curved bones joined to the spine at the back. At the front, many of the ribs connect to the sternum by costal cartilage.

Even though they are fixed in position, the ribs allow some movement as you breathe in and out. The rib cage is made up of 24 ribs, in 12 pairs. The first seven pairs are called true ribs because they attach directly to the sternum by their own costal cartilage. Pairs 8 to 10 (false ribs) join the cartilage of the rib above, and pairs 11 and 12 (floating ribs) do not attach at the front (Cleveland Clinic, 2024a).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat a Sternum Fracture

1. Keep Moving and Breathing Deeply

There is no specific treatment for most sternum fractures, which take about 4 to 6 weeks to heal; some discomfort after this is usual. The most important thing is to avoid a chest infection, which is one of the most common complications (ESHT, 2025). Keep mobile (for example, walking), take regular deep breaths, and cough when you need to while supporting your chest with a pillow, towel or your hand. Keep your shoulders moving with light everyday activities, and don't stay lying down or still for long periods (ESHT, 2025).

2. Rest from Activities that Increase Pain

Avoid lifting, pulling or pushing anything that makes the pain worse (ESHT, 2025), and avoid activities that put a lot of stress on the sternum while it heals.

3. Pain Relief

East Sussex Healthcare NHS Trust advises taking regular pain relief, as this helps you feel able to breathe deeply and cough (ESHT, 2025). Take any pain relief as advised by your doctor. (This medicine information comes from East Sussex Healthcare NHS Trust, not from me. Always check with a pharmacist or your family doctor or nurse practitioner before taking any medicine.)

Treatments you may want to discuss with your family doctor or nurse practitioner

Options outside my scope

Surgery: rarely needed, for example if the bone fails to heal and remains painful or the broken ends overlap (Ministry of Defence, 2008).

How I can help (see the My Approach tab)

Breathing and gentle movement to keep your chest and shoulders moving
Easing the neck, shoulder and back muscles that tighten as you guard the area
Strength and posture work once the bone has healed

Tips

Do exercises to improve strength, flexibility and posture and prevent weakness and stiffness. I can supervise these once the fracture has healed. See the My Approach tab for how I work.
Gradually return to any sports to avoid re-injuring the area.
Don't ignore symptoms or expect them to go away on their own. Keep an eye on your symptoms for signs that they are getting worse (ESHT, 2025).
If you smoke, get help to stop (ESHT, 2025).
Whenever you ride in a car, always wear your seatbelt to help protect you in the event of an accident.

Treatment

My Approach

A broken breastbone usually heals on its own, but pain makes you breathe shallowly, guard your chest and round your shoulders. Your medical team decides what you can do and when, and I work inside those limits. If your fracture was treated with surgery, or it stops you doing your normal daily tasks, I need your doctor's or surgeon's okay before any hands-on treatment.

Please bring any X-ray or scan reports and notes from your medical team to your first visit. They're an important part of planning safe treatment for you.

These fractures usually follow a serious accident, so I ask about other injuries, then assess your breathing, posture and how your neck, shoulders and upper back move.

While It Heals

No pressure over the breastbone; gentle work on the neck, shoulders and upper back, which tighten from guarding
Slow, deep breathing and coughing with a pillow held to your chest
Gentle, pain-free shoulder movement so the shoulders don't stiffen

Once It Has Healed

Hands-on work for the chest muscles and between the ribs, and scar work if you had surgery
Chest and upper back stretches, and posture work
Shoulder, upper back and trunk strength, building to pushing, pulling, lifting and a return to sport

Chest wall work needs your informed consent and a written consent form. Stretching or resistance through the chest waits until your team confirms the bone has healed. If you get worsening shortness of breath or increasing chest pain, call 911 (see Signs That Need Urgent Help).

What to Expect

Typical Course

Typical course: Usually visits are once or twice a week early on, then weekly, then spacing out as you manage more on your own, with a reassessment at about 4 to 6 weeks. Most sternum fractures take about 4 to 6 weeks to heal, and some discomfort after that is usual, so we follow your medical team's plan.

What I Focus On

Working Within Your Team's Limits

Breathing & Chest Mobility

Compensation Relief

Posture

Return to Strength

Please read

When to See a Doctor First

Signs That Need Urgent Help

Call 911 or go to the emergency room at your nearest hospital if you have (ESHT, 2025)

Ongoing or worsening shortness of breath
Increasing chest pain
A new pain that is not near your original injury

See your family doctor or nurse practitioner if you cough up discoloured phlegm, have a high temperature or start coughing up blood, as these can be signs of a chest infection (ESHT, 2025).

Sources

References

Cleveland Clinic (2024a) Rib cage. Available at: https://my.clevelandclinic.org/health/body/rib-cage (Accessed: 7 October 2026).
Cleveland Clinic (2024b) Sternum (breastbone). Available at: https://my.clevelandclinic.org/health/body/sternum-breastbone (Accessed: 7 October 2026).
Ministry of Defence (2008) Synopsis of causation: sternal fractures. Jeyam, M. and Wallace, W.A.. Available at: https://assets.publishing.service.gov.uk/media/5a7d5e3ced915d28e9f39dbb/sternal_fractures.pdf (Accessed: 7 October 2026).
East Sussex Healthcare NHS Trust (2025) Rib fractures and chest injury. Available at: https://www.esht.nhs.uk/wp-content/uploads/2026/01/2062.pdf (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooSternum Fracture

What It Is

Sternum Fracture Anatomy

Self-Care & Treatment

How to Treat a Sternum Fracture

1. Keep Moving and Breathing Deeply

2. Rest from Activities that Increase Pain

3. Pain Relief

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

While It Heals

Once It Has Healed

Typical Course

When to See a Doctor First

Signs That Need Urgent Help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooSternum Fracture

What It Is

Sternum Fracture Anatomy

Self-Care & Treatment

How to Treat a Sternum Fracture

1. Keep Moving and Breathing Deeply

2. Rest from Activities that Increase Pain

3. Pain Relief

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

While It Heals

Once It Has Healed

Typical Course

When to See a Doctor First

Signs That Need Urgent Help

References

Related Conditions

Congenital Scoliosis

Long Thoracic Nerve Palsy

Rib Bruising and Fractures

Scapula Fracture

Book a session