New Research: Excessive Support May Cause Back Pain
A recent study published in the European Journal of Sport Science warns that sports bras with very high support—those designed to minimize all breast movement—can increase spinal load, particularly in the lower lumbar region. Instead of offering protection, they may contribute to chronic back discomfort over time.
Researchers used a full-body biomechanical model of female runners to assess how different bra support levels affect the musculoskeletal system. This is the first model to precisely measure rotational forces on the spine during dynamic movement.
How High-Support Sports Bras Strain the Spine
Sports bras that lock down breast movement entirely may unintentionally shift excessive pressure to the spine and back muscles. Here’s what the study found:
- Increased load on lumbar vertebrae
- Restricted natural upper body movement
- Muscular compensation in the torso and back
Over time, especially during frequent or intense workouts, this added strain could lead to persistent lower back pain or musculoskeletal imbalance.
The Right Balance: Support vs. Flexibility
According to the study, the ideal sports bra balances stability and flexibility. It should:
- Minimize breast movement without restricting motion
- Distribute weight evenly across the shoulders and back
- Allow natural breathing and upper body mobility
How to Choose the Best Sports Bra for Your Body
1. Get Professionally Fitted
An ill-fitting bra—even a sports one—can cause neck, shoulder, and back pain. Always ensure your bra fits snugly without digging in or riding up.
2. Match the Support Level to Your Activity
- High-impact (e.g., running, HIIT): Choose medium to high support bras with flexible design.
- Low-impact (e.g., yoga, walking): Light support is often sufficient and more comfortable.
3. Look for Breathable, Stretchy Fabrics
Materials like moisture-wicking polyester and spandex provide comfort while accommodating movement and reducing pressure.
4. Wide, Adjustable Straps
Wider straps help distribute weight and reduce tension on your shoulders, preventing misalignment and muscle fatigue.
Can the Wrong Sports Bra Affect Your Performance?
Yes! Wearing the wrong sports bra doesn’t just cause pain—it can also limit your athletic performance. Negative effects include:
- Restricted range of motion
- Poor posture and balance
- Increased fatigue during workouts
- Shallow breathing due to tight chest compression
Conclusion: Comfort and Support Go Hand in Hand
Choosing the right sports bra isn't just about reducing bounce—it's about protecting your body. Look for a bra that provides enough support to prevent discomfort, but still allows you to move naturally. The right fit can make a big difference in preventing injury, improving posture, and enhancing workout performance.
Is your sports bra helping or hurting you?
If you’ve been experiencing unexplained back pain after workouts, it might be time to reevaluate your bra. Check your fit, support level, and comfort. Your back—and your performance—depend on it.
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