I’m not a sporty sort of person, so when I buy sports gear, I just buy whichever seems most popular in style, or cheapest in price. I’m not terribly fussy!
When it came to buying sports bras, I read all about how a racerback or cross-back design helped support your boobs better, by holding them in place while you pursue your exercise pursuits. It was also fashionable, and you don’t have the problem of bra straps slipping off your shoulders.
When I was doing light exercises like yoga, it seemed to help. A racerback sports bra, which is one that is crossed at the back, seems to pull your shoulders back too, so you don’t slouch so much. All in all, I thought I was doing the right thing, and stocked up on them as I got more active.
Then, I started wearing athleisure more, and when the regular dog walks started, I found myself wearing my sports bras more and more, for longer and longer hours.
And then I noticed that I started developing a pain and stiffness in my neck and shoulder muscles. It got so bad one day, and I felt so stiff, that I swore up and down that something was wrong with me. But then, on a whim, I did a quick search online, and found that the sports bra could be the problem!
What is a racerback sports bra?
A racerback sports bra is one where the bra straps criss-cross at the back like an X. It is also a style found in normal bras, for those who want to wear something that doesn’t show, when you wear a singlet or tank-top. The straps cross from your shoulders, at the middle of your upper back, and doesn’t show nor slip off your shoulders.
From my survey at Sports Direct and various sportswear brands, the racerback sports bra is the most popular design of sports bra in the market. It’s no wonder I thought that this design was what a sports bra should look like! It’s everywhere!
The criss-cross straps at back are supposed to offer better support for breasts, especially when indulging in high-impact exercise. I personally think there is a fashion element to it as well, because a racer-back sports bra makes you look more sleek from the back. It is the way that the straps cross that draws your eye away from your shoulders, and what is sportswear if not fashion? 😛
But after digging up some information online, it seems like this fashionable problem might be causing us more pain than benefit.
Racerback sports bra puts too much pressure on the shoulder and neck muscles
As it turns out, the straps of a racerback bra places more pressure on the muscles where your neck and shoulder muscles meet (the upper trapeziums) It was literally compressing the muscles in that area, which starves it of circulation.
When worn for a short while, you may not notice it very much. But when I was wearing it for a few hours a day, the pain really got to me. My neck was stiff, my shoulders ached so badly, and there were days when I’d develop a tension headache.
It was so mind boggling for me, because regular exercise is supposed to make you feel better, not worse! I thought my old bras might have gotten too tight, so I went out and bought new ones – in the same T-back or racerback design.
The problem persisted.
Then, one day, the lightbulb came on, and I thought to myself – What if it was my sports bra that’s causing all this discomfort? Could it be so? Was I just being paranoid?
As it turns out, I wasn’t far wrong!
A quick search online turned up a few articles that confirmed my suspicion. Racerback bras can cause neck and shoulder pain! You can read one of them here.
A normal sports bra is better for your neck and shoulder
When I read that I wasn’t alone in experiencing this problem, I went out to buy a sports bra in a normal bra strap design i.e. one where the straps go straight over your shoulders, without criss-crossing at the back.
Let me tell you, it’s SO HARD to find sports bras in this design!
But I persevered, combing Sports Direct, and eventually finding 2 that fit the style I was looking for.
What I can tell you is that since I switched to a normal bra-strap design for my sports bra, I have not experienced any tightness around the shoulders and neck. No pain. No soreness. No stiffness. No tension headaches.
I thought it might be a placebo effect, so I wore one of my old racerback bras for a few days, to see if I felt any different. After 2 days, the soreness and stiff neck and shoulder was back. I was uncomfortable, and in pain.
Needless to say, there will be no more racerback sports bras in my wardrobe!
The problem, as I’ve noted however, is that sports bras with normal straps aren’t considered very fashionable, and it’s therefore not easy to find. If you can find them, they aren’t cheap.
But you know what? I’m not going back! So, I’ll persevere and pick them up as and when I see them, or if I see them go on sale. I’m not about to sacrifice my comfort and muscles, for fashion 😛
Have you experienced any similar problems when wearing racerback sports bras?
I was pleased to find I wasn’t alone in experiencing a problem like this. It would be nice if the sports brands realize this, and make more options for those of us who’d rather not wear a racerback or cross-back sports bra. A bra is uncomfortable enough. Combine that with pain and discomfort, and it’s enough to put anyone off wearing it 😛
Paris B
Exact same thing happened to me! I’ve switched to regular ones.
Good point ! Never really noticed this. I don’t wear racerback much to start with (probably not exercising enough yikes).
I did wear one to sleep one time and ended up short of breath the next morning (!!)
I experienced a similar problem when I used a racer back sports bra. My shoulders developed tightness by the afternoon, and my neck muscles grew stiff. The normal-type sports bras do feel better for me too, although they look less cool compared to the racer back ones!
I buy mine from cotton on, malaysia. They have quite a few which are non-racer back ones. You can check them out.
O gosh! Please tell us what kind you DID buy! I need them desperately because of kyphoscoliosis!
I had to look in every brand and found some in Adidas and Nike with the regular bra strap design. However, I also noticed that straps like this are tailored more towards ‘light support’ and perhaps less busty women. It works for me, but I’m not sure if they suit someone with larger boobs.
Interesting. I shopped for a long time today for a sports bra that would not cause my shoulders and neck to ache. I am 5’9” and I just thought that the straps are all too short. Anything with adjustable straps I would immediately loosen all the way and they still were not comfortable. I gave up. I have one pretty comfy Nike racerback, but most of the support comes from the bra part and not the straps at all. Found this post after searching for solutions to this problem.
Thank you sooooo much for this article! Like a light bulb, it hit me too a few days back that why my back could be hurting so much after exercise! I can’t thank you enough! More power to you! I have begun my search for a normal strapped sports bra 🙂
Happy to find I’m not alone, but wish there were more options. I also wear a plus size and have a larger bust, so I’m looking for styles that 1) aren’t racerback, 2) come in plus sizes, and 3) come in “busty” sizing. So, basically impossible?
Shefit bras are kind of pricy but really worth the money. The medium and high impact versions are adjustable in the waistband and the straps and can either be racerback or normal. The largest size fits a 51-55” bust.
http://rwrd.io/71021ye?c
A whiplash injury left me with a cranky upper trap, so I figured this out years ago. Glamorise makes some nice heavy duty over the shoulder sports bras for big boobs, they even come in colors other than black & white. Champion has a few, but I’m not fond of their recent designs. Amazon and eBay are good sources if you know your size.
Literally thought I was the only one with this problem!!! It truly is so difficult to find normal, over the shoulder style sports bras. When I wore racerbacks I thought I was gonna die from the upper back pain, like it was so tight and there was so much tension I just couldn’t focus or think. Then I did what you did, went back and forth to confirm that racerbacks were indeed the problem!!! Thanks for your article!!!
Racerbacks are a killer. Type in plus size full coverage bras or sports into Amazon. I am amazed at the support and inexpensive price tags. If you’re looking for sports bras for larger chests check out wingslove. $30 for no bounce! I have sensitive skin so wear a thin padded bamboo bralette underneath and it is the perfect combo. The bras I’m mentioning iong are thinner which is nice for airflow. Delimira on Amazon has supportive t shirt style bras for the same price point. They are also thin so you may want to consider a brallete as well. $30 though for full coverage and support. ??
Thank you a million times!!! This is such a valuable comment! <3
Has anyone found an exercise top with a built in bra for bigger breasts and regular straps? I bought 2 Danskins that have the razorback so many years ago I don’t even remember. I pull the straps under my armpits. I discovered at least 10 years ago that is what was making my neck pain worse. Have have also been looking for ones without those straps for even longer. Any suggestions would be appreciated.
My sports bras are ancient from soma regular style. I just purchased 3 bras from soma racer back front clip. My shoulders and neck hurt. Wondering if I can return. Darn they’re cute as well 34b but at least I now know why. I’m
I’m so happy I ran into your article! I’ve been having neck and shoulder pain for awhile now. Last night was the worst. And I also thought something was wrong with me. Now I realize that I’ve been wearing my racerback sports bra all the time! I’m a dental hygienist and I’ve been wearing it exclusively to work. What an “aha” moment to read your article! Thank you!
So now that you have crushed my love for the raceback bra ? ….. What options are out there for us women whose bra straps continually slip down over our shoulders ? I am a blackjack dealer and there were many times when the repetitive motion of dealing cards would end up with my bra straps completely off under my shirt. I absolutely need padding as well, not for size but for show through.
I have a lot of cheap pull over sports bras but lately I am finding them to be “flattening” and uncomfortable.
The racerback was nice because you could get the support of a REAL bra with the security of keeping the straps in place. Plus it was nice to have bare shoulders. I will miss them. ? Help !?
I really appreciate this blog. I thought I was going crazy as well. I think that as I have gained weight and my breast got larger my body has become in tolerant to bras especially sports bras. I almost can’t bear it and I have been using the discomfort turned pain as an excuse not to workout at all lol!
Now I know what the real problem is and and will definitely be looking into the standard sports bra!