70% of women are wearing a bra size that is too small for them, while 10% are wearing a bra size that is too large. Inadequately fitting bras can cause breast pain, inadequate support, and discomfort.

A bra that is too loose may lack support, but a bra that is too tight may wear out quickly, limit your movement, and cause serious pain — constricting straps and underwire can cause tightness and soreness in your shoulders and upper body.

If your bra is causing you pain, it’s possible that it doesn’t fit properly. But how can you tell if your bra is truly too small? Here are some ways to tell if your fit problems are caused by a tight bra, as well as how to adjust or replace it for a better fit.

The Underband Size is Too Large

It’s critical to get the underband size right because this is where the majority of the support comes from. According to my personal experience, 8 out of every 10 people I fit are wearing an underband that is too large for them. Because the underband provides 80 percent of your support, if this size is already too large, you won’t be able to get enough support, and it will ride up on your back. This is simple to check by standing in front of a mirror and turning to the side. If the band of your bra rides up from front to back, it’s time for a new bra or a smaller size.

Chaffing

Many women experience chaffing when wearing sports bras. When there is movement and friction between the skin and the fabric, chafing can occur. Check to see if you can afford to size down in your size for a more snug fit.

Boob Emerges From the Bottom

Some women may notice that their boobs are protruding from beneath their bra. This is another sign of a loose underband because it does not sit snugly against your skin. Consider sizing down in your underband and double-checking your cup size. If the volume of your cup is insufficient, this could be another reason why the bra is being pushed away from your body.

The 4-Boob Look

Do you find yourself constantly pulling up your cup to prevent it from bulging? If you’re bulging out of your cup size, you should size up. You might also want to consider a fuller coverage bra style that avoids plunge cuts.

Side-Boob

This can be a more difficult problem to identify. When measuring your cup size, however, make sure that your entire breast is encased within the cup volume, not on top of it. If you’re going to pop out the side, take your time. If you have difficulty finding a comfortable underwire bra, you may be suffering from this problem.

Gore Not Sitting Flush

If you have gapping at the center front of your bra, your cups are too small and you should consider sizing up. With a traditional everyday bra design, the fabric between the cups should be flush against your sternum. Because the volume is insufficient, there isn’t enough cup material for the cup to finish back far enough on your body to allow the front panel to sit where it’s supposed to. You may also discover that the cup does not extend far enough around your sides. The cup must encapsulate all of your breast tissue.

Underwires Digging In

Your bra’s underwire must completely encircle your breast tissue. If the wires in your bra are bothering you, it’s likely that you’re wearing the wrong size and your bra doesn’t fit properly. Bra underwires must sit in a specific location and never on your breast tissue. Most women who are wearing the wrong cup size, need to size up. Consider this if you have this problem, as your underwire may be sitting ON your breast rather than around it. Consider removing your bra at the end of the day to examine where the underwire is digging into you.

Excess Fabric in the Cup

If you find that you have too much material in your cup, you will need to size down a cup size. You want to fill the entire cup area with the breast so that you don’t pinch any excess cup fabric when wearing the bra. This will be noticeable in non-padded bras.

Not Filling the Entire Cup

Gapping at the top of the cup is a problem that is more noticeable in more structured and padded bras. If you can see the inside of your cup while wearing the bra, you should consider sizing down a cup size to ensure that you fill the volume without spilling over.