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Back taping

Learn how to relieve general lower back pain with kinesiology tape

Follow our step-by-step kinesiology taping guide — at home.

CureTape — How to tape general lower back pain

If your lower back feels sore due to muscle tension, long hours of sitting or general stiffness, this taping method can be very helpful. Would you like to know how to tape your lower back at home in a straightforward way? In this article, we’ll guide you step by step, with photos and clear instructions. It is often useful to ask someone to assist when applying the tape.

Do you experience a nagging ache in your lower back and find movement more difficult? Are the muscles in your lower back tight? Then this general taping application is an excellent choice. It often feels as though a supportive hand is placed on your back. It provides stability, reduces discomfort, and helps improve mobility.

Jump to: Preparation  ·  Measuring & cutting  ·  Application

Benefits

This taping method may help with:

Relieve pain

Reduce tension and discomfort in the affected area

Support the tissue

Gentle stabilisation during movement and recovery

Improve movement

More comfortable daily activities during recovery

Support recovery

Allow overloaded tissue to recover while staying active

Conditions

It can be applied for:

Overuse complaints

Pain from repetitive strain or prolonged activity

Acute injury support

Additional stability after sudden strain or sprain

Sports-related pain

Support during training and return to sport

Daily discomfort

Relief during walking, standing, or daily tasks

Video Guide

Self-taping for lower back pain

Tips to help your lower back taping treatment go smoothly:

Is the cause of the discomfort or pain clear?

Carefully read through the instructions before you start taping.

Pick the tape colour you prefer.

Do not apply stretch at the beginning and end of the tape.

Rub the tape well to improve adhesion.

Check for any contraindications before taping.

On average, the tape stays in place for 3–5 days.

You can shower while wearing the tape.

Removing the tape is easier with a little oil.

Preparation

Preparation for taping lower back pain

Shape
Two I-strips of tape, each about 25 cm long
Number of strips
2
Technique
ligament technique with around 50% stretch in the middle section, anchors applied without stretch

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Cut two strips of tape, each about 25 cm long, and round off the ends to help the tape adhere more securely.
  2. Select a tape colour that you feel comfortable with. The colour shown in this example is only illustrative.
  3. If you prefer not to cut the tape yourself, try our MyCureTape® Sports PRE-CUT, which comes with perfectly pre-cut 25 cm strips.

Application

Applying the tape to the back

Step2

Step 2

  1. Sit on a stool or stand with your back slightly bent. Tear the release paper in the middle and fold the ends back.

Step3

Step 3

  1. Apply the first strip across the lower back with about 50% stretch. Place the left and right anchors without any stretch.

Step4

Step 4

  1. With your back still bent, apply the second strip just above the first one.

Step5

Step 5

  1. Rub the tape firmly to ensure better adhesion.

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Advice from Christina on lower back taping

When taping your back, it’s crucial to choose a tape that provides strong adhesion and support. That’s why I recommend CureTape kinesiology tape. For regular use, CureTape Classic or Art is ideal. However, if you’re engaging in extreme sports or swimming, opt for the extra sticky CureTape Sports variant! I have selected practical, easy-to-follow self-taping applications alongside a few valuable tips from clinical experience. For an optimal recovery, remember to combine this taping with specific back mobility and core exercises, and always consult a physiotherapist or GP if your symptoms persist.

For these self-taping instructions, I have chosen applications that are simple to carry out on your own. When it comes to back taping, however, it is advisable to have someone assist you. To ensure the treatment is safe, I provide practical tips to keep in mind before, during, and after applying the tape. These recommendations are based on many years of professional experience. If your symptoms continue, always consult a therapist or your GP. In addition to taping, I also recommend doing exercises to improve flexibility and mobility in the lower back.

Christina Peter

Christina Peter
Physiotherapist & Taping Instructor

Christina Peter

Disclaimer: Please note: the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The stated claims are based primarily on extensive experience from therapists and users of CureTape® products. No rights can be derived from the content on this website.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever. Always consult a medical professional if in doubt.