I've had pain from both yanking at the back of a binder to put it on quickly (lots of tendon stress there, a little powder can help prevent sticking), and from wearing binders that were too small and/or the wrong type for my body. I've found that firm front panels with more flexible lightweight backings work best for me, leaving me able to move around, and I always choose the "right" size by the measurements of the manufacturer--a too-small binder won't give you much more actual chest compression, kind of like too-tight jeans...but it will compress your ribcage.
The general recommendation is that you don't bind for more than 6-8 hours...but I definitely bind for longer than that, often 16 hours a day. To balance it, I compromise by using binders that reshape my chest without over-compressing it (ones that are made by/for transmasculine people tend to work best, though one of the most popular ones I find is very, very stiff and compressing of my ribs...I'd name names but I'm not sure we're allowed to?) and try to have 1 - 2 days (or mornings) a week where I use my full range of motion without the binder to give my muscles a break, usually working around the house.
Another thing to balance is that binding very tightly on the regular can cause your chest tissue to lose elasticity, which looks super flat/great in a binder but can affect the results of top surgery negatively. That's a deeply personal choice, and I'm not advocating one way or another here, just something good to know. I don't plan to bind for more than another 12-18 months (I'm going for top surgery as soon as I can get approval), so I'm trying really hard not to bind too tightly.
Try stuff out, do what works, and be as safe as you can manage!
