The 4 Best Bras for Back Pain: Expert Picks That Are Comfy and Supportive for All Sizes
Plus learn what key features to look for in a properly-fitting bra
It’s as predictable as the sun rising in the east—if you’re human, you’re going to experience back pain at some point. Blame evolution: The constant strain of walking upright exerts pressure on the spine that often leads to aches. And that goes double for women, in part because we have to contend with unsupportive bras that can lead to poor posture and back problems. Here, everything you need to know about how to find the best bra for back pain.
Why women experience more back pain than men
A study in the Brazilian Journal of Physical Therapy found that more than 60 percent of women experienced low back pain over a seven-day period compared to 40 percent of men. There are a few reasons for this disparity, says spinal surgeon Kenneth K Hansraj, MD, author of Watch Your Back: Nine Proven Strategies to Reduce Your Neck and Back Pain Without Surgery. “As women age, levels of bone-protecting estrogen decrease, causing pain and even increasing the likelihood of compression fractures in the spine,” he says.
Woman's World Answers
Another key factor causing back aches in women is an unsupportive bra. “The breasts generate force on the thoracic spine, which can lead to pain,” Dr. Hansraj reveals. In fact, his study in Surgical Technology International showed that, depending on their size, breasts exert a force on the spine ranging from 8.5 pounds to 110 pounds. The result: back, neck and shoulder pain, especially for women with larger busts.
Even smaller breasts can strain the spine
“In our study, we also found that no matter the breast size, if you lean forward 20 degrees, the [strain on the spine] increases by 1.3 to 1.35 times,” Dr. Hansraj continues. (That sounds like us perched at our desk every morning.) The good news is there are three ways to help ease this tension and alleviate back pain, he promises:
- Sitting up straight
- Practicing chest-opening exercises (See the easy “wall angel” move that relaxes your chest and shoulders)
- Wearing a supportive bra (see below!)
Ill-fitting bras can cause or worsen back pain
When it comes to the importance of a good bra design, it all starts with basic gravity, says Jené Luciani Sena, author of The Bra Book: An Intimate Guide to Finding the Right Bra, Shapewear, Swimsuit, and More! “If your band is riding up in the back, for example, things are being pulled down in the front like a levee,” she explains. “This causes you to naturally hunch and not stand up as straight and tall as you could or should.”
An ill-fitting bra can also shift your center of gravity, leading to a condition called thoracic kyphosis. This means the middle of your back curves more than it should, adding to the strain on the back muscles, she continues.
“The other issue I see related to bras is straps that dig in, usually due an ill-fitting band or cup size,” Luciani Sena observes. “This pressing into the shoulders causes them to slump and also adds to neck pain and strain—and headaches!”
What to look for in a supportive bra
Wondering what separates a supportive bra from a so-so fit? Luciani Sena pinpoints three keys to a back pain-busting brassiere:
Padded shoulder straps
Wide, cushioned straps distribute weight more evenly and reduce pressure on the back and neck, she notes. “Only 10 percent of a bra’s support should come from the straps, but when they’re digging in, they can really ruin the entire fit—and cause back strain.”
Full back coverage
Look for support panels or an X-back design built into the fabric for added support. “With microfiber seamless bras, for example, you can now get varying levels of support built into different parts of the bra where you need it the most,” she suggests. “And in back-smoothing and so-called posture support bras, they’ll often have firmer fabric across the back with a front-closure. This helps align your back and shoulders and makes you mindful of not slouching.”
A wide band
The band provides 90 percent of a bra’s support, so it’s important, Luciani Sena insists. “A wider, well-fitting band reduces the load on your back, neck and spine, decreasing potential strain and backaches.”
4 of the best bras for back pain
Whether you want to improve your posture or finally find the holy grail of bras (comfortable underwire!) Luciani Sena and Dr. Hansraj have you covered with a few of their favorite picks. Here, four bra options shown to both lend support and reduce neck and back pain:
For better posture: Truekind Daily Comfort Posture Bra
Truekind makes a posture bra that features an X-shaped back design with targeted support to promote better posture, Luciani Sena reveals. “I have tested it and it really works! And it accommodates up to a 48F bra size.” Bonus: its wide straps are extra supportive, and it’s wire-free for added comfort.
For a range of sizes: Shapermint Essentials Everyday Comfort Straps Wireless Shaping Bra
“This is a great bra with an adjustable back close—which comes with a free band extender if you need it—and lots of great features like wider, padded straps, a full coverage band and built-in support panels,” Luciani Sena raves. “It’s really a workhorse that reduces the potential for neck and back strain. Plus it’s alpha sized, which means each size fits a range of sizes, so it’s much easier to get the correct fit.”
For comfortable underwire: Bali Women’s One Smooth U® Posture Boost with EverSmooth™ Back Underwire Bra
“If you prefer an underwire style, Bali makes a great bra featuring a sweetheart neckline and an underwire,” she says. The smooth fabric also makes for a seamless fit under your clothes.
For slip-free straps: Waicoal full-figure bras
“The adjustable straps on these full-figure bras are engineered to stay in place, avoiding the common problem of rising or slipping, which can otherwise contribute to poor posture,” says Dr. Hansraj.
“Patients consistently describe a generalized feeling of softness and comfort that lasts throughout the day,” he adds. “In addition, this line of bras distributes weight evenly across the shoulders and back, reducing strain and helping women maintain healthier spinal alignment. For many women, this results not only in improved aesthetics, but also a sense of ease, confidence and physical wellbeing.”
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