Are you using wire free bras? They are comfortable even with the smallest possible band, especially if a band is wide.

I have same problem and always go for a smaller band, since they stretch quickly anyway. I start with the loosest hook and then go to the tightest in a couple of months.

You are 44 yrs old? Or you were buying size 44 band and are now buying 34? And what is spilling? Back fat or breasts?

I’m not enough of a pro to give you the scientific spiel of how tight the band can be.

But I can def tell you that if you have spillage under the band (!!!) then it’s too loose.

Google “A Bra That Fits”
There are great online communities on Reddit and Facebook in addition to their website. They have an amazing calculator and wealth of information to help you figure things out. I was clueless until I used their system.

https://www.abrathatfits.org/

You shouldn't be able to fit more than one finger between the band and your body (or so says Tan on Queer Eye).

Are you using the largest hooks on the 34? I find that bras are often tight when I first get them and then they stretch a bit. But, if it’s really uncomfortable, I would just go with the 36 and move in a row of hooks.

I’m having issues with spillage under the bra and having a hard time with small band large cup.

How tight do you like your band to fit. 34 is tight with very little space to stretch outward when hooking in the front (I buckle in the front then turn my bra around) but 36 is stretchable enough to pull outward quite a bit. 34 is like a hug but 36 is comfortably looser.

I thought I was a 44 as I was buying those bras in Target but realized my bands were too big.