Better Support, Better Posture: The Link Between Bras and Back Health

March 04, 2025 at 09:01 AM EST

(BPT) - Did you know that wearing the wrong bra can negatively impact your posture, leading to neck, back and shoulder pain? Many women experience discomfort due to improper support, often without realizing the connection.

In honor of International Women's Day - a celebration of women's strength and well-being - The Joint Chiropractic is highlighting this often-overlooked aspect of women's health and sharing ways to improve posture and reduce discomfort.

How bra support affects posture and well-being

An ill-fitting bra may lead to a range of health problems. For example, a bra that's too tight with straps that dig into your shoulders may put pressure on your nerves, causing tingling, numbness, pain - or even weakness of the muscles. On the other hand, a bra that is too loose or does not provide adequate support may increase strain on your upper back and neck, contributing to long-term discomfort and poor posture.

Here are tips to help you understand if your bra is causing you problems, and what you can do about it.

Signs your bra may be impacting your posture

Poor support from your bra can lead to neck and back tension. Over time, this may cause your shoulders to round and result in the loss of cervical curves, leading to poor posture and biomechanics. Forward head posture can also lead to the degeneration of vertebral discs and increase the risk of osteoarthritis.

Symptoms you may have noticed include headaches, neck and/or back pain and arm pain.

How to improve discomfort due to an ill-fitting bra

You can take proactive steps right away to help alleviate your chronic pain or discomfort - your back, neck and shoulders will thank you!

Get properly measured

Many department stores offer professional fittings to ensure the right level of support. Wearing a properly fitted garment can help improve comfort and reduce strain on your back and shoulders.

Seek chiropractic care

Even with the right support, years of improper posture can take a toll on the body. To help alleviate the pain and discomfort caused by poor bra support, consider seeing a chiropractor. Chiropractic adjustments may restore motion in spinal joints, reduce stress and maintain joint health. Adjustments, along with a stretching and strengthening regimen, can improve posture.

Seeing a chiropractor may help reduce or eliminate symptoms of poor bra support, and a chiropractor may also help identify the potential cause of your symptoms and guide you into making long-term changes to correct the cause or causes.

3 simple stretches to help get you started

The licensed chiropractors at The Joint Chiropractic recommend these easy stretches to relieve tension and support spinal health:

Chin tuck: While seated in a chair with your feet flat on the floor and shoulders relaxed, hold your head upright. Pull your chin in toward your neck; hold that position for a count of five, then relax. Repeat 10 times. To help guide your head, you can gently apply pressure to your chin with two fingers if needed.
Shoulder blade squeeze: Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five, then relax. Repeat three to five times.
Abdominal pull-in: While seated or standing, inhale, then exhale slowly to a count of five, pulling your lower abdominal muscles up and in, as if moving your belly button toward your backbone. Relax and breathe normally. Repeat three to five times.

Taking care of your posture and relieving discomfort from wearing ill-fitting bras can have a positive impact on your overall well-being. For more information on The Joint Chiropractic, or to find a chiropractor near you, visit TheJoint.com. Wonder what might happen during your first visit to a chiropractor? Go to TheJoint.com/what-to-expect.

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Better Support, Better Posture: The Link Between Bras and Back Health

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