While some women dream of larger breasts, many women with naturally large breasts want nothing more than a breast reduction. The reasons for a reduction are many, including the chronic back, neck, and shoulder pain, skin irritation under the breasts, nerve pain, restricted activity, difficulty finding clothing that fits, and anxiety over the attention that larger breasts can attract. A breast reduction can provide immediate relief, but surgery is not your only option. Try these tips below before considering plastic surgery.
Try A Few New Bras
All bras provide support but the larger your breasts, the more support you require. The right bra can minimize your breasts without restricting them, as well as improve posture, minimize under breast skin irritation, and minimize back, neck, and shoulder pain. These won’t include the cute and sexy bras you may prefer since you will need a thick strap, full cups with back coverage and support, and built-in support under your breasts that doesn’t squeeze your rib cage—further contributing to your discomfort. Don’t ditch your sexy lingerie, just upgrade your daily bras. The bras below are an investment, but they can make a world of difference:
- Comfort Choice front closure bra, which you should order at least one cup size larger
- Shapeez Shortee Bra which has a tank-like back, but full front cups
- Spanx Bralleluja! Full Coverage Bra with a front closure for easy on and off
- Playtex Love My Curves Curvy T-Shirt Bra for a smooth and clean fit
- Harlow & Foxanyalust Demertira for a sexy and supportive lace bra
- Freya Active for a supportive underwire fitness bra
- Lilyette Women’s Microfiber Breast Minimizer
Improve Your Posture
Poor posture is something almost everyone struggles with, so it likely isn’t only the weight of your breasts that is causing strain and pain. Make no mistake, the weight is a primary contributing factor, but retraining your posture muscles can help. Below we will discuss exercise and strength training, which can be significant in improving your posture, but you can take a targeted approach.
First, explore your options in posture training tools. This includes office ergonomics, such as a laptop riser, ergonomic chair, and standing desk. You can even sit on a balance ball to help improve posture and reduce strain. Consider wearing a posture trainer at home or even part of the day at work, which you can wear under your blazer or cardigan. There are also electronic sensors that alert you when your spine isn’t properly aligned.
However, poor posture requires you to stretch, strengthen, and retrain your posture muscles. You can achieve this with broomstick posture stretches or the Classic Stretch workout, which stretches and strengthens supportive muscles from head to toe—improving posture and working your entire body.
Regular massage can minimize the muscle, joint, and nerve pain caused by the weight of your breasts. If your massage therapist doesn’t have a breast pillow, bring one with you so that you aren’t uncomfortable while laying on your stomach. If you are a stomach sleeper, use a breast pillow at home too.
If you are comfortable, ask your massage therapist about breast massage and myofascial pectoral release to release fatty tissue and strengthen breast tissue. You can also perform DIY daily myofascial release and breast massage. Apply coconut oil to your breasts and gently use a small fascia tool—such as the Faceblaster™. Alternate with gently massaging your breasts in a circular motion with coconut oil for 10 minutes daily. This process should always be gentle and never painful. For best results, combine massage with daily stretches, targeted strengthening exercises, and CBD Oil to soothe your overworked muscles.
Exercise and Weight Loss
If your breast size is natural, strength training may minimize your breast strain. If your breast size has increased due to weight gain, losing weight can reduce your breast size and eliminate your need for breast surgery. However, your breasts may be one of the last places on your body to decrease in weight, so combine exercise with the massage and myofascial release, as mentioned above.
Targeted exercises will help, but for best results, focus on the back, neck, shoulders, core, and pectoral muscles. This will strengthen, burn calories, stretch, improve range of motion, and improve posture—which all work together to minimize breast strain. Identify a routine that you enjoy, and you will be more likely to stick with it. A few options to consider include:
- Targeted strength training—push-ups, free weights, plank, etc.
The food you eat should be delicious and rich in nutrients. If your current dietary choices are delicious but lacking in nutrition, it is time to return to healthy whole foods. This means foods that are naturally derived and fewer processed foods. Also, eat less fried foods, fast foods, and foods with fat and sugar—and more meals cooked from scratch. Not to worry if you don't like to cook or don't have time since your local health food store deli has plenty of options, and there is countless farm to table restaurants and restaurants that cook from scratch.
Avoid the temptation to go on an extreme diet or a fad diet, and work with a nutritionist. Nutritionists will create a meal plan based not on restriction, but on utilizing food to fuel your body. This includes nutrient-rich foods and plant-based herbs that may minimize inflammation and address health concerns beyond your breast-related physical concerns. Yes, portion and calorie control will be part of your new meal plan, but you will never be left feeling hungry.
Finally, be sure to hydrate with no less than 64 ounces of water per day. If not water, one serving of an electrolyte beverage daily, fruit-infused water, and unsweetened herbal tea. Tea is excellent as it is high in antioxidants, and some teas help to aid in weight loss, such as green tea, which can help to boost your metabolism.
Rethink Your Wardrobe
If pain isn't the problem, but you want to minimize the attention your breasts attract, it’s time to rethink your wardrobe—beyond breast minimizing bras. Here are a few quick tips:
- Choose fabrics that drape or fall loosely and cuts that are fitted but not tight
- Purchase dresses and tops that fit and flatter your breasts and have them tailored to the rest of your body
- Only wear low-cut if you layer a camisole underneath, and opt for V or scoop necks
- Choose darker colors instead of lighter colors, unless you are layering
- Small prints in neutral or multiple colors can minimize your breasts
- Avoid ruffles on blouses or dresses, but a long vertical bikini top ruffle can minimize
- Layer blazers or a cardigan
- Avoid long necklaces that draw attention to your breasts
Whether these tips work for you, or you decide that breast reduction surgery is right for your breasts, your body is beautiful at any size!