Have you tried tightening the straps down?
You might want to get a fully-padded bra since it seems that your breasts are not being properly held in place.
If you find that your breasts are spilling out from between, under and to the sides of the cups, you should get the next lower sister size - meaning 28L, but I don't know where you're going to find one in such an uncommon size.
If you feel that your band is a little too tight, then get the next higher sister size ( 32J), but I wouldn't recommend that as the band is supposed to be quite firm around your ribcage to support your breasts.
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Most women do not wear the right size bra because they are too shy or embarrassed to be properly fitted. Go to a lingerie/underwear store and get properly fitted.
This seems like a case for the experts at
www.reddit.com/r/abrathatfits
That's a big community, and they are well and truly obsessed. You will probably have several size-twins over there who have suffered through this EXACT set of problems, and who will be able to give you knowledgeable firsthand guidance.
On a side note, what's up with all these dudes up in here knowing about bra fitting, and stuff? O_O
Is this a moulded cup bra? It sounds like this is more of a shape mismatch than the wrong size. You probably need a bra with more projection and it from your description you may also have short roots. Do you scoop all your tissue into the cups and get the underwire directly in your under breast crease?
You should go to a fancy bra boutique and get fitted. Only way.
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P sure I've linked this video to you before...
https://youtu.be/8Jk55ep4XUQ- u
It sounds like you're wearing a cup that is too small. I'd suggest getting professionally fitted or at least going up a cup size.
it won't. go for the big size if you want. dont worry
You need the bigger size. You clearly understand the fitting rules.
Get measured at a bra store and let the people working there advise you.
Go to precessional fitter to figure out your correct bra size.
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