Breast pain is something many women experience, and while it’s often caused by things like hormonal changes, an ill-fitting bra, or lifestyle factors, sometimes the cause is more serious. Pain linked to breastfeeding, such as after pumping, or pain caused by mastitis, can need prompt care.
The good news is that most breast pain isn’t linked to cancer and can often be eased with simple changes. In this guide, you’ll learn what can trigger the ache, how to avoid breast pain, practical ways to find relief, and when it’s important to see your GP.
What Causes Breast Pain and How to Avoid It?
Breast pain is common and, most of the time, not linked to anything serious. The key to knowing how to avoid breast pain is understanding what’s causing it in the first place. Here are the most common reasons your breasts may hurt, what that pain usually feels like, and practical steps to help reduce your risk.
1. Hormonal changes around your period (cyclical pain)
The most common reason for breast pain is the natural hormonal shifts that happen during your menstrual cycle. In the two weeks before your period, levels of oestrogen and progesterone rise. These hormones cause the milk ducts and breast tissue to swell, which stretches the tissue and leads to tenderness.
What it feels like: A heavy, dull ache or sense of fullness in both breasts. The pain often spreads to the armpits or upper arms. It usually gets worse in the days leading up to your period and improves once bleeding begins.
How to avoid:
- Track your cycle so you know when to expect tenderness.
- Limit caffeine and reduce salt intake in the days before your period.
- Stick to a balanced, lower-fat diet if possible.
- Wear a supportive, properly fitted bra.
- Talk to your GP if pain is severe; they may suggest non-hormonal pain relief or different contraceptive options.
2. Pregnancy
During early pregnancy, hormone levels (particularly oestrogen, progesterone, and prolactin) rise quickly to prepare the body for breastfeeding. These hormones increase blood flow and fluid in the breast tissue, which can make the breasts feel sore and more sensitive to touch.
What it feels like: Tenderness, swelling, and a feeling of heaviness or fullness in the breasts. For many women, this is one of the earliest signs of pregnancy. The nipples may also become more sensitive.
How to avoid:
- Get fitted for maternity bras as your breasts grow.
- Choose soft, breathable fabrics and avoid underwire if it digs in.
- Wear light cotton sleep bras at night for added comfort.
- Keep cool at night to reduce irritation from warmth and sweating.
3. An ill-fitting or unsupportive bra
Bras that are too tight, too loose, or simply don’t provide enough support can strain breast tissue and ligaments. Over time, this can lead to pain, especially during exercise or daily activities.
What it feels like: Aching or sharp twinges that tend to worsen with activity, movement, or as the day goes on. Some women also notice shoulder, back, or neck discomfort caused by poor support.
How to avoid:
- Get re-measured regularly, especially after weight changes, pregnancy, or menopause.
- Replace stretched, tight or worn-out bras.
- Use bras designed for the activity—sports bras for exercise, structured bras for everyday wear, softer bras for rest.
- Adjust straps so they support without digging in.
4. Benign breast conditions (such as cysts or fibrocystic changes)
Some women naturally develop non-cancerous breast changes. Fibrocystic breast tissue is denser and lumpier, often becoming more tender with hormonal shifts. Cysts—fluid-filled sacs—can also appear and cause discomfort, especially if they enlarge. These conditions are common and not harmful, but they can make breasts more sensitive.
What it feels like: Localised soreness or a lump that feels tender to the touch. The pain may come and go with your menstrual cycle, sometimes worsening just before a period.
How to avoid:
- Maintain a healthy weight and lifestyle to reduce general breast sensitivity.
- Avoid smoking, which can affect circulation and tissue health.
- Wear supportive bras to ease discomfort.
- Keep a symptom diary to track patterns and share with your GP.
- Get new or changing lumps checked promptly, even if they seem similar to previous ones.
5. Breastfeeding: engorgement
In the early days of breastfeeding, or when feeds are missed, breasts can become overly full as milk builds up faster than it’s removed. This pressure stretches breast tissue and causes pain.
What it feels like: Breasts feel hard, swollen, warm, and shiny, with a general ache or heaviness.
How to avoid:
- Feed responsively and avoid long gaps between feeds.
- Make sure your baby is well-positioned with a deep latch, so milk is removed effectively.
- Hand-express or pump a little if you’re uncomfortably full but avoid over-pumping.
- Wear comfortable, non-restrictive bras or tops that don’t press on the breasts.
6. Breastfeeding: blocked duct
A duct can become narrowed or blocked when milk isn’t flowing freely, often due to missed feeds, pressure on the breast, or positioning issues.
What it feels like: A tender, sore lump or patch on the breast; the area may feel firm and warmer than the rest of the breast.
How to avoid:
- Vary feeding positions so all parts of the breast are well-drained.
- Check your baby’s latch and positioning with the help of a midwife or lactation consultant if needed.
- Avoid tight clothing, straps, or underwires pressing on the breast.
- Gently massage towards the nipple during feeds to encourage milk flow.
7. Breastfeeding: pumping-related discomfort
Pumping too frequently, for too long, with high suction levels, or using the wrong flange size can irritate your breast tissue and may cause an oversupply, leading to ongoing fullness and soreness.
What it feels like: Achy breast pain after pumping, overfull breasts, and often with nipple discomfort or irritation.
How to avoid:
- Use comfortable suction levels rather than the highest setting.
- Pump only as much as you need to stay comfortable and maintain supply.
- Ensure pump flanges are the right size to avoid nipple irritation.
- If you often find your breast painful after pumping, it may be worth upgrading to a breast pumpmodel designed for comfort and gentle, effective milk removal.
The eufy Wearable Breast Pump S1 warms the soft silicone flange as you pump using HeatFlow™ (seven heat settings from 35–41°C), which can encourage let-down and help prevent clogs. You can easily fine-tune rhythm, suction and speed in the eufy Baby app (OptiRhythm™) and keep sessions discreet thanks to its in-bra wearable design, a <46 dB motor and a leak-resistant double seal.
It offers up to 300 mmHg hospital-grade suction, a 105° ergonomic design, 17–24 mm flange sizing, and a 150 ml container, all of which support efficient, comfortable milk removal without cranking suction unnecessarily.
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If you’re often away from a socket or juggling work and travel, the eufy Wearable Breast Pump S1 Pro adds a portable charging case that provides power for up to five days, making it easier to stick to your schedule and avoid long gaps that lead to engorgement.
Like the S1, it pairs gentle HeatFlow™ warming with OptiRhythm™ app control, 300 mmHg hospital-grade suction, the 105° ergonomic fit with 17–24 mm flange options, so you can keep suction comfortable while still emptying effectively.
8. Breastfeeding: mastitis
When milk isn’t removed effectively, inflammation can develop in part of the breast. This may progress to infection if not treated promptly.
What it feels like: A hot, painful, red area on the breast, often with flu-like symptoms such as fever, chills, or fatigue.
How to avoid:
- Continue feeding regularly to keep milk flowing; don’t avoid feeding from the sore side.
- Check attachment and positioning to ensure good milk transfer.
- Act quickly if a blocked duct doesn’t clear. Rest, keep feeding, and use gentle massage.
- Contact your GP promptly if you develop a fever or feel unwell, as antibiotics may be needed.
9. Medicines and hormones (contraception, HRT, some drugs)
Hormone-based treatments like the contraceptive pill or hormone replacement therapy (HRT) can sometimes cause breast tenderness, particularly in the first few months. Certain other medicines, including some antidepressants and herbal remedies, may also have breast pain as a side effect because they affect hormone levels or fluid balance in the body.
What it feels like: Generalised breast tenderness that starts after beginning or changing a medication. In many cases, the soreness improves on its own after a few weeks or months as your body adjusts.
How to avoid:
- Note when symptoms begin in relation to starting or adjusting medication.
- Ask your GP about adjusting the dose, switching brands, or trying non-hormonal alternatives.
- Don’t stop essential medication suddenly without medical guidance.
- Allow time. Sometimes tenderness eases as your body adjusts.
10. Chest-wall or musculoskeletal pain (not from the breast itself)
Sometimes pain that feels like it’s in the breast actually comes from the chest wall, ribs, or muscles. Conditions such as costochondritis (inflammation where the ribs join the breastbone) or a simple muscle strain can mimic breast pain.
What it feels like: Sharp, pulling, or burning pain that worsens with certain movements, deep breathing, or when pressing on the chest area.
How to avoid:
- Pace or modify activities that aggravate symptoms (e.g., heavy lifting, repetitive exercise).
- Maintain good posture, especially if sitting for long periods or breastfeeding.
- Use proper support and technique when exercising or carrying children.
- Try gentle stretches or physiotherapy if pain is persistent.
11. Rarely, breast cancer signals
Although most breast pain is not caused by cancer, in some cases, underlying breast cancer can present with pain, usually alongside other symptoms.
What it feels like: Persistent, localised pain in one area of the breast, sometimes accompanied by a lump, nipple discharge (especially blood-stained), skin dimpling, redness, or changes in the shape of the breast or nipple.
How to avoid:
- Be breast aware: regularly check for new or unusual changes in both breasts.
- Don’t ignore persistent or one-sided pain, especially if it’s associated with other symptoms.
- See your GP promptly if you notice changes; early assessment is always safest.
How Can You Ease Breast Pain?
Most breast pain settles on its own, but there are plenty of things you can do to make yourself more comfortable.
Start with simple steps:
- Keep a short pain diary, noting when the pain happens, how strong it is, and where you are in your cycle. This can help you spot patterns and makes it easier to explain things to your GP.
- Take over-the-counter pain relief if you need it. Paracetamol or ibuprofen are both suitable options, and an anti-inflammatory gel rubbed onto the sore area can also help. Always follow the instructions or ask your pharmacist for advice.
- Wear the right support. A well-fitting bra during the day, a soft bra at night, and a supportive sports bra for exercise can all reduce strain on breast tissue.
- Be cautious with supplements. There isn’t strong evidence that remedies like vitamin E or evening primrose oil work for breast pain, so speak to your GP before trying them.
Try comfort measures:
- Use warmth before activity or feeding. A warm shower or flannel can relax tissue and ease flow. Afterwards, a cool pack can soothe aching and reduce swelling.
- Gently massage your breast in circular motions for 1–2 minutes. Use light, unscented oil or lotion to minimize friction
- If your pain is more chest-wall or muscle-related, ease off activities that trigger it, check your posture, try gentle stretches, and use short courses of simple pain relief.
- Drink plenty of water throughout the day to help tissue recovery. Soothing herbal teas like chamomile or ginger may help calm inflammation.
If you’re breastfeeding:
- Keep milk moving by feeding responsively, checking your baby’s latch and position, and avoiding tight bras or clothing.
- For engorgement or a blocked duct, apply a warm cloth just before a feed or expressing, gently massage towards the nipple during feeds, and use a cool compress afterwards.
- If you suspect mastitis, keep feeding from the affected side and take paracetamol or ibuprofen for comfort. If you’re not feeling better within 12–24 hours, or you feel worse, contact your GP.
When Should You Seek Medical Advice for Breast Pain?
While breast pain on its own is rarely serious, there are times when it’s important to get checked.
See your GP (non-urgent) if:
- The pain isn’t improving, or painkillers don’t help.
- You notice a lump, swelling, or any change in your breast, chest, or nipple that isn’t normal for you.
- You have ongoing pain in one breast or in your armpit that doesn’t go away.
- You have a strong family history of breast cancer.
Book an urgent GP appointment or call NHS 111 if you notice:
- A hot, red, or swollen area of breast (with or without fever).
- A new, firm lump that doesn’t move.
- Nipple discharge, especially if it’s blood-stained.
- Skin changes such as dimpling (orange-peel texture), changes in breast shape, a newly inverted nipple, or a persistent nipple rash.
If you’re breastfeeding:
- Contact your GP or NHS 111 if you feel worse at any time, or if you’re not better within 12–24 hours after starting self-help for a blocked duct or suspected mastitis.
Conclusion
Breast pain is common and, in most cases, nothing to worry about. By understanding the causes and learning how to avoid breast pain, you can often manage symptoms with simple changes like supportive bras, lifestyle tweaks, or basic self-care. Still, it’s important to stay aware of your body and seek medical advice if pain persists, feels unusual, or comes with other changes. Most breast pain isn’t serious, but getting checked early brings peace of mind and helps protect your long-term health.
FAQs
What do I do for breast pain?
Breast pain is very common and usually linked to your menstrual cycle or hormonal changes. It’s rarely a sign of something serious like cancer. Simple steps can help, such as wearing a well-fitted supportive bra, using warm or cool compresses, and taking over-the-counter pain relief like paracetamol or NSAIDs. If the pain persists, feels severe, or you notice changes like lumps or skin dimpling, it’s best to see your GP.
What to drink for breast pain?
For breast pain, staying well-hydrated is key. Drinking plenty of water can help flush out excess sodium, which may reduce fluid retention and tenderness. Herbal teas like chamomile, ginger, or dandelion may also provide anti-inflammatory or calming effects. Some women find relief by cutting back on caffeinated drinks such as coffee and switching to caffeine-free alternatives. Always listen to your body and consult a healthcare provider for persistent discomfort.
Should I worry about breast pain?
Breast pain is common and often linked to hormonal changes, poor support, or minor issues—usually nothing serious. However, if the pain persists, worsens, or comes with other symptoms like lumps or discharge, it’s best to see a doctor. While most causes are harmless, a medical check can help rule out anything more concerning and give you peace of mind.
Can chocolate cause breast pain?
Chocolate may contribute to breast pain in some individuals, especially before menstruation. This is likely due to its caffeine and sugar content, which can affect hormone levels and increase fluid retention, leading to tenderness. While research is not conclusive, some women find that reducing chocolate and other caffeinated foods helps ease breast discomfort. If you notice a pattern, try cutting back and see if symptoms improve.
