More than just looks: Overly tight sports bras may be bad for your back

The Star

11-05-2025

Reducing breast bounce – to a certain extent – helps reduce discomfort during sports. Photo: AFP
Wearing an ultra-constraining sports bra may seem like a good idea when thinking about how to get adequate support while moving. However, in the long term, it could actually be harmful to back health.
A British study published in the European Journal Of Sport Science challenges the idea that maximum support is always beneficial.
It shows that wearing a bra that maximises bounce reduction during physical exercise could, over time, increase the risk of back pain.
For years, sports bra manufacturers have touted 'maximum support' as essential for optimal comfort and performance.
However, researchers at the University of Portsmouth have revealed an unexpected phenomenon: slight movement of the chest during running helps absorb shock, acting as a natural shock absorber for the spine.
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This discovery calls into question current standards in sports underwear design.
Their research is based on computer modeling of the female anatomy in motion.
To refine their observations, they designed a first-of-its-kind articulated musculoskeletal model incorporating sliding joints between the breasts and the torso.
This innovative approach made it possible to simulate the effects of different types of bras on a moving body.
A volunteer wearing a size 34DD was fitted with 59 anatomical markers before running on force platforms.
Three conditions were tested: without a bra, with a conventional bra, and with a sports bra.
A fourth, more extreme bra situation was also simulated to produce total elimination of breast movement.
Choosing the right sports bra
Their findings were clear: when breast movement is completely restricted, the pressure exerted on the lumbar spine increases significantly.
In particular, the lower back is subjected to stress greater than 0.05 Nm/kg, a threshold already recognised in scientific literature as being associated with the onset of back pain.
Another striking finding concerns the influence of bra type on posture.
Participants stood approximately 4 degrees straighter when wearing a sports bra compared to running without a bra.
This may seem like a minor detail, but it is essential, as good posture helps prevent injuries.
This study does not call into question the usefulness of sports bras, but rather offers some thoughts on how support is designed.
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Although reducing breast movement may help reduce discomfort, overly constricting support could, conversely, be harmful to the back.
'While a supportive sports bra is crucial for exercise comfort, excessive bounce reduction may place additional strain on spinal muscles, increasing the risk of back pain,' explains Dr Chris Mills, senior lecturer in sports and exercise science at the University of Portsmouth, in a press release.
For women with large breasts, who are often prone to pain during exercise, it is therefore essential to find a bra that can absorb shocks while allowing freedom of movement.
This compromise could well transform the comfort – and performance – of female athletes for years to come. – AFP Relaxnews