only wearing sports bra?..

21 I have always used sports bra only. I have never wore hook bra and now that i feel like sports bra is causing pain my chest. Last months I felt the size is small and I had pain in chest for a week. Now since last 2 3 years I have stopped wearing bra at home for comfort and I feel my shape has become so bad😭😭

Is it normal to feel all this idk if any adult older women here can recommend me something also I always get bra either too tight or too lose please tell me what to do.