10 Signs You're Wearing the Wrong Bra Size
Studies show that up to 80% of women are wearing the wrong bra size. An ill-fitting bra doesn't just look bad—it can cause discomfort, pain, and even long-term health issues. Here are the top signs that it's time to reassess your bra size.
1. The Band Rides Up in the Back
Your bra band should sit parallel to the floor all the way around your body. If it's riding up in the back, it's too loose. The band provides 80% of a bra's support, so when it's too big, the weight shifts to your shoulders, causing strain.
What to do: Try a smaller band size. If you're wearing a 36C, for example, try a 34D (going down in the band means going up in the cup to maintain the same volume).
A properly fitting band should be parallel to the floor and snug on the loosest hook when new
2. The Straps Dig Into Your Shoulders
If your straps are leaving deep marks or causing pain, they're carrying too much weight. This often happens when the band is too loose or the cups are too small, forcing the straps to do all the supporting work.
What to do: First, make sure your band is snug enough. If it is, you might need a cup size up to better distribute the weight of your breasts.
3. The Cups Overflow
If you're spilling out of the top, sides, or bottom of your cups, they're too small. This creates the dreaded "quad-boob" effect (where breast tissue bulges over the top of the cup, creating the appearance of four breasts).
What to do: Go up at least one cup size. You might also need a different bra style that better accommodates your breast shape.
4. There Are Gaps in the Cups
If there's empty space in your cups or they wrinkle and pucker, they're too big or the wrong shape for your breasts. Cups should fully contain your breast tissue without any gapping.
What to do: Try going down a cup size or choosing a different cup style that better matches your breast shape.
5. The Center Gore Doesn't Lie Flat
The center gore (the piece of fabric between the cups) should sit flat against your sternum. If it's floating away from your body, your cups are too small or the bra style doesn't match your breast shape.
What to do: Try a larger cup size or a different style. Women with close-set breasts may need plunge styles with lower center gores.
Did You Know?
Most women should be wearing a smaller band size and larger cup size than they think. The most common sizing mistake is wearing a band that's too big with cups that are too small.
6. The Underwire Sits on Breast Tissue
The underwire should completely encircle your breast tissue, sitting flat against your ribcage. If it's sitting on top of breast tissue (either at the sides or in the center), the cups are too small.
What to do: Go up in cup size or try a style with wider wires if the issue is at the sides.
7. You're Using the Tightest Hook on a New Bra
A new bra should fit comfortably on the loosest hook. As the bra stretches over time, you can move to the tighter hooks to maintain the same fit. If you're starting on the tightest hook, the band is too big.
What to do: Go down a band size and up a cup size to maintain the same volume.
8. You Have Back Bulges
If your bra is creating "back fat" or bulges around the band, it's likely too tight or the wrong style. However, sometimes this happens because the band is actually too loose, causing it to ride up and create bulges.
What to do: Try a bra with a wider band or smoother fabric. Make sure the band is snug but not overly tight. Sometimes a larger cup size can also help distribute breast tissue better.
9. Your Straps Won't Stay Up
If your straps constantly slip off your shoulders (even when adjusted), the band might be too big, the cups too small, or the bra style doesn't match your shoulder width.
What to do: Try a smaller band size or look for bras with straps set closer together in the back, like Try a smaller band size or look for bras with straps set closer together in the back, like racerback styles. You can also try convertible bras that allow you to cross the straps in the back.
10. You're Constantly Adjusting Your Bra
If you find yourself readjusting your bra throughout the day—pulling up straps, tugging at the band, shifting the cups—it's a clear sign that something doesn't fit right.
What to do: Pay attention to exactly what you're adjusting, as this gives clues to the specific fit issue. Then use the guidance above to find a better size or style.
How to Find Your Correct Size
If you've identified with several of these signs, it's time to remeasure yourself or get a professional fitting. Here's how to find your correct size:
- Use our Bra Size Calculator for an accurate starting point
- Follow our detailed Measuring Tips to ensure you're measuring correctly
- Try on multiple sizes around your calculated size (one band size up and down, one cup size up and down)
- Remember that sizes vary between brands, so don't get too hung up on the number/letter
- Consider getting a professional fitting at a specialty lingerie store
The Scoop and Swoop Method
When trying on bras, be sure to use the "scoop and swoop" method to ensure all your breast tissue is properly positioned in the cups:
- Lean forward and let your breasts fall naturally into the cups
- While still leaning, reach into each cup and scoop all breast tissue (including from under your arms) forward
- Stand up and adjust the bra: center the gore, position the underwire in your inframammary fold, and adjust the straps
- Now reassess the fit using the criteria above
The Benefits of Wearing the Right Size
Finding your correct bra size can be life-changing. Benefits include:
- Reduced back, neck, and shoulder pain
- Improved posture
- Better-fitting clothes
- Enhanced comfort throughout the day
- Improved breast health and circulation
- Greater confidence in your appearance
Remember, bra sizing isn't standardized across brands, and your size can change due to weight fluctuations, hormonal changes, pregnancy, or aging. We recommend remeasuring yourself every 6-12 months or whenever you notice changes in how your bras fit.
Have you been experiencing any of these signs? Share your bra fitting journey in the comments below, or contact our fitting experts for personalized advice.
