From crushed nerves and back pain to ‘baggy’ boobs – 5 ways your bra is ruining your health and how to fix it
It’s time to be honest: does the bra you have on actually fit, or are you spilling over the sides and pinched under your arms?
“It’s so important your bra fits correctly to support your posture, your back and your general wellness."
"The amount of times I see people who don’t have the correct bra on – or aren’t wearing one!” says Sarah Campus, PT, nutrition coach and founder of .
“It’s also not OK for women with small boobs to just wear a crop top. That is going to impact your whole body. If you’ve got breasts, you’ve got breasts, and they need support!”
According to research, 81% of us are guilty of wearing bras that don’t fit, and it can have big consequences – far bigger than simply making our clothes hang weirdly.
So get strapped in as we ask the experts to explain the risks, and how to get your bra game back on track…
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Health impacts
Pain
It seems unfair that a set of mammary glands can inflict so much pain, but there’s no denying it.
“Wearing a bra that is too tight can compress the chest and lead to pain and discomfort that can spread to your ribs, shoulders and back,” says Samantha Ryder, founder and CEO of Perky Pear, a business offering breast lift and shape tape.
"Similarly, a bra that’s too loose may not provide you with enough support, leading to back and chest pain as your muscles try to support your breasts on their own.”
“You can get referred pain, especially to the neck, which can lead to migraines and headaches,” adds Sarah.
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“Everything is connected. Wearing a bra that doesn’t fit properly can hurt your lower back and your glutes, plus it can affect how you walk. Essentially, daily life can be impacted if one thing is out of place.”
Premature Sagging
Sorry, ladies, but leave ’em hanging around and they may sag.
Be especially aware if you exercise regularly, because all that jogging up and down can have an effect over time.
“You’ve got to have them supported, otherwise they can get a bit ‘baggy’,” warns Sarah.
In rare cases, some women have axillary breast – a congenital condition where pouches of breast tissue grow outside the breast area, usually under the armpit.
Mostly harmless, it can be treated, typically via liposuction, but nonetheless wearing a bra that fits and is comfortable can help contain the tissue so it doesn’t sag.
Breathing Issues
As you’d imagine, if your bra is too tight, it can leave your upper body compacted and your lungs and sternum under pressure.
“You can feel really out of breath if you haven’t got the right bra on – and it can affect your milk flow and production, too, if you’re breastfeeding,” says Sarah.
Soreness
Squashing your chest can leave your breast skin and nipples sore.
“The tissues in our breasts and nipples are very sensitive, meaning that they don't take kindly to being compressed by cups or straps that are too small for them,” explains Samantha.
“Underwire that digs in or pokes out also doesn’t do our breasts any good, so throw away old bras that have misshapen or escaped wiring.”
Nerve Damage
Thoracic outlet syndrome is where crushed nerves and blood vessels lead to neck pain, numbness and tingling sensations in the arms and even down to the hands.
Usually treated with muscle relaxants and anti-inflammatories prescribed by your GP, it can be triggered by your bra digging in.
“If your bra is too tight, it can impinge on nerves like the brachial plexus, a network of nerves in the shoulder that sends signals to the arms and hands,” warns Sarah.
What you can do
Measure Up
To avoid any of the above, wear a bra that actually fits!
It’s important to get measured every six to 12 months – not every five years like you might currently.
Why so often, you ask?
“It’s very common for your breast size to fluctuate over the years, and even over the month, due to hormonal changes,” says Samantha.
“Get checked sooner if your weight has fluctuated.”
Marks & Spencer and most lingerie shops offer free fittings, but if you are going it alone, Samantha suggests: “The band should be snug but comfortable and level all the way around. The cups should fit snugly with no gaping or bulging. Straps should be adjusted so they hug the skin without digging into the shoulders.”
What if you are currently pregnant or postpartum?
Then finding the right fit is even more important.
“Your boobs will likely increase in size throughout the trimesters and even more once your milk comes in,” Sarah explains.
“Nursing bras are designed to expand as your boobs get bigger. The right fitting is really important, even if it’s a sports bra – you can get sized ones, not just S, M and L.”
Feeling the effects of a bad bra?
Take A Break
Sometimes you just need to whip your bra off once you get home.
“When you do, take some time to gently massage your breasts, shoulders and chest to help relax tense or tender muscles,” says Samantha.
Try Amphora Aromatics Muscle & Joint Massage Oil.
Sarah adds: “If you are an A-D cup, not wearing a bra is better at night, because it keeps everything loose and free. If you’re larger-breasted, this is when a crop top is suitable.”
Try Deep Heat
Crank up the temperature if your back, shoulders, sternum or neck are feeling stiff and painful.
“Anything hot can help ease the discomfort,” says Sarah.
“Run a warm bath or make a hot water bottle and apply to the area that’s suffering.”
Add Epsom salts for a magnesium hit to soothe aching muscles and try rolling a tennis ball between your shoulder blades against the back of the bath to release tension.
Stretch It Out
Open up your back and chest with simple stretches.
“Clasp your hands behind your body and circle your shoulders forwards a few times and then backwards,” says Sarah.
“Put both hands on a chair or table top and let your head hang for a few seconds to stretch out your back.”
Maintain good posture, too. “When you sit, make sure your legs aren’t crossed and you’ve got both feet planted on the floor. When you’re standing, stand evenly; don’t stand on one side or put all your weight through one leg.”
Keep Moving
To combat back and shoulder pain, staying still can do more harm than good.
“Your back can seize up when you’re not using it, but movement will massively help that,” says Sarah.
She recommends toughening your abs up, too.
“Core strength is very important because it’s connected to the muscles in your back, as is glute activation. Do some light weights to strengthen those muscles – you can use bags of rice or bottles of water.”
Download the Home Workout – No Equipment app for expert designed bodyweight exercises, or the Jefit app for beginner weights sessions.
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Speak To Your GP
Switched to a bra that fits, tried heat and strengthening exercises, but still in pain?
If things aren’t improving, or are getting worse, seek professional medical help from your GP.