Advertisement
Home Health Body

Is your bra harming your health?

If you’re wearing the wrong size (hello, chafing and digging!), you are doing your body a disservice that extends beyond mere discomfort – a poor fit can be bad for you!

Let’s be honest, bra shopping is frustrating. Different brand sizings are inconsistent, so it feels like a needle-in-the-haystack-type hunt to find something that offers enough hold without pesky side spillage, gaping on the cup or chest pinching. Besides, standing half-starkers under fluorescent lights flanked by full-length mirrors tends to fuel the need for speed over finding the perfect fit. Is it any wonder most women end up wearing the wrong size?

Advertisement

“Around 85 percent of women are wearing the wrong bra size,” says physiotherapist Deirdre McGhee. “It’s tragic! If men were wearing uncomfortable undies, by golly, they would do something about it. So why do we tolerate being uncomfortable?”

Finding the right fit is not just about the measurements. It’s about understanding the nuances of individual body shapes and breast characteristics. Bras are more like clothes than we might think, so don’t sweat the numbers – always focus on the feel.

If the fit is right, a bra should feel like a second skin – the straps should be firm without digging, there should be no spillage, the underwire should feel comfortable and the cups should sit flat. If your bra doesn’t tick these boxes, it could impact you in the following ways…

A woman laughing on a bed in a cotton bra
Advertisement

Breathing

If you’ve ever wanted to rip off a bra at the end of the day to free your ribcage from restriction, you’ll be well aware of how a too-tight fit can impact your lungs. If it’s too tight, the discomfort may restrict your natural breathing pattern, making it feel like you’re not getting enough air.

Quick fix

Try a bra extender for extra inches on the band. Do some gentle stretching to open up your back and shoulders before bed.

Exercise

According to Deirdre, an ill-fitting bra puts us off exercise. “We know from our research that if women don’t feel comfortable when exercising, they’re much less likely to do it,” she explains. “Breasts can be a barrier to physical activity, but it’s a solvable barrier with a supportive, well-fitted sports bra that reduces pain associated with breast movement.”

Quick fix

A sports bra is non-negotiable if you’re working out, as you need a firm fit. “Choose a bra that has nice wide straps on the shoulders, is made of a soft material, and has a firm band that can support the weight of your breasts,” says Deirdre.

Advertisement
Woman with yoga mat and drink bottle wearing a sports bra

Back pain

Too loose or too tight? Both can lead to pain in the neck, back and shoulders. “Poor posture from wearing a non-supportive bra contributes to back pain,” says Deirdre. “Breasts are basically pulling you forward and, as your trunk falls forward, your shoulders change posture and so does your neck. If your breasts are lifted up, you’re more likely to have good posture in the whole upper torso.”

Quick fix

Run a warm bath or use a hot-water bottle to relax your back muscles. Try this tension-relief exercise: Stand against the wall, lean back and use a side to side motion to move a tennis ball between your shoulder blades.

Woman clasping her bra behind her back
Advertisement

Tender breasts

Sore nipples and breasts are a common side-effect of wearing a too-small bra. “If you compress the breasts too much, you displace the discomfort of a bra that isn’t supportive enough for a different pain,” explains Deirdre. “Breasts are made of fat and glandular tissue, and neither can tolerate compression.”

Quick fix

A gentle massage with body oil, extending to your neck and shoulders, can help. This is a good time to do a breast check – if you detect a lump or any visual changes, have it looked at by your GP.

Ligament damage

Straps that place too much pressure on your shoulders can leave grooves, while wires that dig into the breast tissue, particularly on the side near your armpit, can cause tissue damage. As you age, your breasts tend to spread out more at the sides, so underwire may no longer suit your shape.

Quick fix

Underwire should sit on your ribcage and breastbone, not on soft breast tissue. If your bra is misshapen or there is wiring escaping, it’s time for a new one.

Advertisement

Find the right fit

An unwound tape measure

Finding that perfect bra size is like discovering the holy grail – it can be a bit of a quest! Try to aim for an an annual professional fitting to choose the right style of bra for your unique breast shape, as well as the occasion.

Fuller bust

A balconette or full-cup bra can provide that much-needed support and create a flattering silhouette. Beyond the physical benefits, wearing a bra can have a positive impact on your posture and overall comfort, especially for those with larger busts.

Petite bust

A push-up or plunge bra can enhance your natural shape and offer improved lift. “A thin band made of lacy Lycra with thin straps is not going to support the weight of the breast,” says Deirdre. “Regardless of your breast size, women stand better when their breasts are lifted.”

Advertisement

Signs of a bad fit

  • The straps feel too tight or slip off your shoulders.
  • Bulging over the cups.
  • The bra band rides up at the back.
  • The centre front is too loose or digs in.
  • The underwire feels uncomfortable.

Top tip: Lengthen the life of your bra by doing up the hooks, washing it in a laundry bag and drying it flat rather than hanging.

Related stories


Get NZ Woman’s Weekly home delivered!  

Subscribe and save up to 29% on a magazine subscription.

Advertisement
Advertisement