Chest binding helps many transgender, nonbinary and gender-diverse people feel more comfortable in their bodies. Not everyone has a purpose-made binder, whether because of cost, privacy or access. Some alternatives are reasonably safe; others can cause serious injury.
Never use these
Do not bind with elastic or ace bandages, duct tape, packing tape or plastic wrap. These materials tighten as you move and breathe. They can restrict breathing, damage skin, and in some cases injure or even fracture ribs. Do not wear two binders or several tight layers on top of each other either.
Safer alternatives
- Sports bras: a well-fitting compression-style sports bra, especially one without cups or underwire, flattens the chest moderately and is designed to be exercised in. Some people wear one a size smaller, but it should never cause pain or limit breathing.
- Compression tops: athletic compression shirts or tank tops can give a smoother line. Choose your normal size or one size down at most.
- Trans-specific tape: kinesiology-style tape made for chest binding can be an option for some people. Test a small patch for skin reaction first, never apply it all the way around the torso, and follow the manufacturer’s instructions for wear time and removal.
- Clothing choices: loose shirts, layered open shirts or jackets, vests, darker colors, busy patterns and chest pockets all make the chest less visible without any compression.
Safe binding habits
Whatever method you use:
- limit binding to about 8 hours a day and take breaks when you can;
- never sleep in a binder or compression garment;
- avoid binding during intense exercise, except with sportswear made for it;
- take deep breaths regularly and stretch your chest and back;
- keep skin clean and dry to prevent irritation.
Warning signs
Remove the binding immediately if you have pain, shortness of breath, numbness, dizziness or skin breakdown. Persistent back or rib pain, or breathing problems, need medical attention. Research published in 2017 by Peitzmeier and colleagues found that most people who bind report at least one physical side effect, such as back pain or skin problems, which shows why binding habits matter.
Getting support
A doctor familiar with gender-affirming care can give advice without judgment, including for people with asthma, scoliosis or other conditions affected by binding. Community organizations, such as Australia’s Minus18 binding guide, offer practical advice, and some run programs that provide free binders to people who cannot afford one.
