Trusted by professionals for 25+ years
Europe-wide shipping
Free delivery from €100

Back taping

Learn how to relieve upper back and neck tension with kinesiology tape

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

CureTape — How to tape for tension in the upper back and neck with kinesiology tape

Do you have tight neck muscles combined with pain between your shoulder blades in the upper back? This taping method can help.

If you want to know which tape provides support when stiff neck muscles are accompanied by tension in the upper back, this page gives you the answer. Here, we show you step by step how you can apply the tape yourself. Because this area is harder to reach, it is advisable to ask someone to assist you with the application.

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

Taping tense upper back muscles

Tips to ensure your taping treatment for the upper back is effective:

Is the cause of the discomfort or pain clear?

Read the instructions carefully before you begin taping.

Choose the tape colour you prefer.

Avoid applying 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 will stay in place for three to five days.

You can shower while wearing the tape.

Removing the tape is easier with a little oil.

Preparation

Preparation for taping a tense upper back

Shape
I-strips
Number of strips
3 I-strips of approx. 25 cm
Technique
Muscle technique

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Cut three strips of tape, each approximately 25 cm long. Round off all the ends to help the tape adhere better. Choose a tape colour you feel most comfortable with. The colour shown in this example is only for illustration.

Application

Application of CureTape for upper back and neck complaints:

Step2

Step 2

  1. Sit with your neck slightly bent forward, chin towards your chest.

Step3

Step 3

  1. Tear the backing paper about 5 cm from the end and remove it from the base.

Step4

Step 4

  1. Apply the anchor without stretch at shoulder blade height, just next to the spine on the right side.

Step5

Step 5

  1. Lay the tape upwards along the spine without applying tension.

Step6

Step 6

  1. Repeat the same process on the opposite side.

Step7

Step 7

  1. Tear the backing paper of the I-strip in the middle and fold both ends of the paper outward.
  2. Lower your chin towards your chest, apply the middle section of the I-strip with light stretch and finish both ends without stretch.
  3. Rub the tape firmly to ensure good adhesion.

Shop

Popular products to tape your back

Trusted by professionals for 25+ years
Europe-wide shipping
Free delivery from €100

Advice from Christina on taping the upper back for relaxation

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.

In the self-taping instructions, I have chosen tape applications that can easily be applied by yourself. For neck tapes, however, it is advisable to have someone help you. To ensure this treatment is carried out safely, I provide practical tips to consider before, during and after a taping application. They are based on my many years of practical experience. If the complaints persist, always consult a therapist or GP.

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.