On a new bra, you will probably find the strap adjustor all the way at the back of the bra strap, near the bra band (the part that hooks across your back). Some bras, like most sports bras, are made from a single piece of fabric, and therefore do not have adjustable straps. If your straps are too loose or too tight on a bra like this, then there is an issue with the overall fit and you need a new bra. It is usually easier to adjust the strap if you are not wearing the bra. The adjustor will normally lie against your back, which makes it hard to reach unless you remove your bra.

If you are trying on a new bra and you have to adjust the straps to the tightest position, it’s not the bra for you. Your straps will stretch over time, so you need to have some room to tighten them later. [3] X Research source Try a bra with a smaller band size.

Always re-adjust your bra after you wash it, as the process may cause the slide adjusters to move. [8] X Research source If the straps are as tight or as loose as they can be and you are still having issues (the strap is falling off your shoulder, the straps are cutting into your skin), read the following sections to learn possible causes and how you can solve them.

Look for bras with straps that are closer to the middle of the back, such a leotard backs, racerback, or straps that criss-cross over your back. [10] X Research source Avoid bras with “camisole backs,” which come straight down and attach to the bra band at a right angle. [11] X Research source Try a halter bra, which loops around your neck and attaches just at the front of your bra. [12] X Research source Make sure the front of your bra straps attach to the cup right above the apex of your breast, or your nipple. [13] X Research source A bra with convertible straps will allow you to try different styles (racerback, criss-cross, halter) so you can adjust for a comfortable fit or for different outfits. [14] X Research source You can buy a clip that attaches to the straps of your bra, pulling them together into a racerback style and keeps them in place on your shoulders. [15] X Research source

Slide your finger under your strap and pull up. If it easily stretches to your ear, it’s too loose and needs to be replaced. [17] X Research source If you take good care of your bra (don’t wear the same one every single day, hand wash and air-dry them, and put them on properly), they should last about 6-9 months, if not longer. [18] X Research source

If your bra doesn’t fit the above criteria, try a smaller band or cup size. You can measure yourself at home or be professionally fitted for a bra that fits properly. [20] X Research source

Your bra band should be snug, but no so tight that you can’t slide a finger between the fabric and your skin at the front of your bra. [23] X Research source The band should be parallel to the floor and sit no higher than the bottom of your shoulder blades. [24] X Research source If you measure your bust and find your bra band is the right size but still too loose, then it’s simply too old and needs to be replaced. [25] X Research source

If your cup size is too small, the straps may not be long enough to accommodate your breasts and be pulled tight, gouging your shoulders. A bra in the correct size will have cups that lie smooth and flat against your chest, without pinching or causing your breasts to overflow from the sides or top. [27] X Research source If the center panel of the bra (the part between the cups) doesn’t lie flat against your breastbone, your cups may be too small, forcing you to tighten your straps to a painful degree. [28] X Research source

Even with a properly fitted bra, thin straps can sometimes still be painful for women with larger breasts. Try to avoid them when possible. [30] X Research source

Some bra straps, especially wider straps, come with build-in cushioning for added comfort. [32] X Research source