Large breasts are regarded by many as a godsend until you actually try living with them. It won’t take long until you realize that having large breasts can be a rather painful experience. Is breast reduction the only way to live life with more comfortably sized breasts or are there other options?
Here are some tips for fixing heavy breast issues that are all surgery-free:
- Sweat it out
- Build muscle
- Boost that core
- Build your back
- New bra time
- Sleep with a pillow
- Move those shoulders
- Work on your posture
Although the advice in this article cannot replace the input of your physician, the following 8 methods might be able to lessen or even eliminate the weight and pain of carrying around heavy breasts. Give them a try!
Non-Surgical Solutions for Dealing with Heavy Boobs: Try These 8 Things First
Embed from Getty ImagesGetting a breast reduction is a big decision. You have to worry about insurance coverage (or the lack thereof), taking time off work to recover, and potential scarring.
You can’t exactly undo a breast reduction once you get it, and that’s scary too.
Although you may ultimately decide that a breast reduction is right for you, I recommend trying the 7 methods I’m about to outline. If they help, then you can avoid getting surgery, which is your goal.
Lose Some Weight
Your weight determines how much breast tissue you have. The more breast tissue in each boob, the heavier the twins are going to feel.
Carrying them around will be a laborious chore and one that you’ll get tired of sooner than later.
Thus, my first suggestion is to consider losing weight.
Weight loss is not something that you can target for specific areas, as nice as that would be. For example, if you always do abdominal exercises, you’ll end up with tight ab muscles, but your midsection won’t necessarily be any skinnier.
Thus, the weight will have to come off your entire body before your breasts will begin to shrink.
How much weight do you need to lose before you’ll notice seriously smaller boobs? According to Livestrong, you must lose 20 percent of your body weight to go down a single cup size.
If you weighed 200 pounds, you’d have to drop 40 pounds to decrease your cup size.
Now, you might not necessarily need to go down an entire cup size to get some relief from your heaving breasts. It could just be that losing a few pounds makes you feel lighter.
If you do have to drop a whole cup size, be patient with yourself. It can take upwards of four or five months to lose 40 pounds if you’re eating 1,000 calories a day.
Exercising in addition to eating a healthy diet will help you reach your desired results, but you have to keep up with it.
Build Those Chest Muscles
Not all curvy women who are reading this will necessarily want to lose weight to reduce their heavy, painful breasts. Well, that’s just one option of many.
The next suggestion I have is to work on strengthening your chest muscles.
Now, I’m sure you already know that breasts are not muscle. They’re tissue and fat. Underneath your breasts though is plenty of muscle.
Building your chest muscles has a lot of benefits. You can breathe more deeply due to the proximity of your pecs to your ribcage.
Stronger pecs can also stabilize your shoulder joints. Your shoulders bear a lot of the brunt of your heavy breasts, especially if you wear an uncomfortable bra with thick shoulder straps in the vain hope that the bra will help.
You know how if you have stronger arm muscles, it’s not such a big deal to carry half a carload of groceries into the house in one trip? Well, by building stronger chest muscles, you might find that supporting the weight of your breasts isn’t as difficult.
Some exercises that will build your pecs are:
· Staggered press-ups
· Decline barbell bench presses
· Cable flies
· Decline press-ups,
· Close-grip barbell bench presses
· Incline dumbbell bench presses
· Incline barbell bench presses
· Dumbbell squeeze presses
Strengthen Your Core
In the middle of everything, quite literally, in this case, is your core.
Your core is technically all the muscles that are connected to your pelvis and spine. More specifically, it’s the space between your pelvic floor muscles and gluteal muscles to the diaphragm.
When you have a strong core, you feel more stabilized and balanced. You instruct through exercise your abdomen, hips, lower back, and pelvis to harmonize and sync as one.
You feel stronger, and you may have less pain. That goes for your heavy breasts as well as other aches and pains you may already be dealing with in your day-to-day life.
Even once your breasts don’t hurt you quite as much, you’ll be glad to have a strong core.
You know what I’m going to tell you. The key to core strength is exercise, but not just any exercise.
Start doing more squats, lunges, chair dips, planks with one arm raised, bridges, step-ups, pushups, and side planks.
You’ll know you have a rock-solid core because you’ll feel it. With your toned chest muscles as well, your upper half will be more supportive so heaving your heavy breasts might not be quite a challenge anymore.
Boost Your Back Muscles
Going back to what I said in the intro, it’s the most voluptuous women who know back pain all too well. It plagues you.
You wake up with an aching back that only gets progressively worse as you have to spend the day carrying your large breasts around.
By the time you crawl into bed at night, your back is so achy and sore that you toss and turn, struggling to get comfortable.
Building a stronger core might be enough to eliminate your back pain, but if that’s not doing the trick, then back exercises will.
You already have your core and chest exercises to do, and now it’s time to add these moves to the mix:
· Wide dumbbell bent-over rows
· Quadruped single-arm dumbbell rows
· Suspended rows
· Back extensions
· Wood chops
· Lap pulldowns
· Resistance band pull-aparts
Buy a More Supportive Bra
I talked before about wearing a thick-strapped bra for your heaving breasts, but the straps alone cannot save you.
You need a truly supportive bra that’s formulated for large breasts.
There are plenty of options out there, and before you ask, no, they don’t all look like granny bras either.
Take, for example, the Savage x Fenty women’s Savage Not Sorry unlined lace balconette bra. It comes in three cute colors, Pink Flash (neon pink), Lavender (pastel purple), and Caviar (black).
Between the underwire and the supportive straps, you should feel like the girls are finally nestled comfortably in a bra.
Ditch the unsupportive sports bras when you hit the gym and try something like the ENELL women’s full coverage high-impact sports bra, which is ready for all your roughest, toughest physical adventures.
Stabilizing, supportive, and providing a secure fit, the ENELL bra closes via the front with hook and eye closures.
The manufacturer does note that the bra can feel too small and tight at first but that it will fit more snugly and comfortably the more you wear it.
Whether you’re shopping for one of these two bras or others, you definitely want to get fitted (or do a fitting yourself) before buying a bra. If your bra doesn’t fit, then it’s no wonder you feel like you’re lacking support!
Use a Sleep Pillow
Here’s a scenario that might be familiar to you. You wake up with incredibly sore breasts each morning, but the pain begins to ebb as you go about your morning routine.
As you continue with your day though, the pain builds and becomes unbearable by the time you get home at the end of the day. Even taking off your bra doesn’t make that big of a difference.
It sounds like the way you’re sleeping ensures that your day gets off on the wrong foot every day. Going through your daily routine only worsens the existing pain.
Have you ever tried using a sleep pillow?
A full-sized body pillow will give you something soft to hug close and cuddle at night. You can rest your body against the pillow so you’re not lying on your stomach or side and squashing your breasts against the mattress.
Within a few nights, you should notice that you don’t wake up in quite as much pain anymore.
Incorporate Shoulder Rotations
As I talked about earlier, weak shoulders can make your already heavy breasts feel about 10 times heavier.
By doing shoulder rotations, you might be able to alleviate some of the pain and discomfort you deal with every day in your upper arms.
You can choose between internal and external shoulder rotations.
An internal shoulder rotation requires a resistance band that you wrap around something sturdy and hold at the same height as your torso. Put the band on your left side.
Then, with your left hand, begin to pull the resistance band, stepping away from it. Then raise your left arm and bend your elbow 90 degrees.
Push your arm against your side, pulling the resistance band nearer your midsection but never moving your elbow.
Then slowly release the band and repeat.
An external shoulder rotation involves doing the same exercise but on your right side rather than your left.
Between all the other muscles you’ve already strengthened through reading this article, shoulder rotations on top of that ought to put a huge dent in your heavy breast pain.
Improve Your Posture
How you sit goes a long way toward how you feel.
Almost all of us could use better posture. The smartphone age has made the default posture sitting hunched down, which does our necks and backs no favors.
Here’s how you should be sitting. Take a breath and pull your back nice and tall. Move your shoulders back and your stomach in. Shift your weight to the balls of your feet.
Does it hurt or feel uncomfortable to sit this way? Of course, it will at first since you’re so used to hunching over.
With time though, proper posture will come more naturally to you. Your breasts just could feel lighter as a result!
Conclusion
Do you have heavy breasts that cause you pain day in and day out? A breast reduction does not necessarily have to be in your future. You can always try the exercises and methods I outlined today for less painful breasts.
Let me know if these suggestions work for you!
