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

Back Taping

Learn how to improve your posture with kinesiology tape

Follow our step-by-step kinesiology taping guide to improve your upper back posture, reduce rounded shoulders, and relieve tension from poor alignment — at home.

CureTape — How to tape for posture correction

Do you suffer from a hunched upper back or rounded shoulders that cause discomfort or fatigue?

A hunched upper back (kyphosis) can develop for a variety of reasons: long hours in a poor sitting position at a desk or computer, an incorrectly adjusted workstation, weak back muscles, or overtraining the chest muscles that pull the shoulders forward. Over time this posture leads to strain and stiffness in the upper back, neck, and shoulders.

By applying a strip of tape between the shoulder blades, you can help correct this posture. Once applied, the tape acts as a gentle but constant reminder to keep your shoulders drawn back. It is best to ask someone for help to ensure the tape is applied correctly and symmetrically.

Jump to: Preparation  ·  Measuring & cutting  ·  Application

Benefits

This taping method may help with:

Improve posture

Gentle reminder to hold the shoulders back and down

Relieve tension

Reduce muscle strain from prolonged poor posture

Improve awareness

Proprioceptive feedback to train correct alignment

Support daily comfort

Wear throughout the day for ongoing postural support

Conditions

It can be applied for:

Rounded shoulders

Shoulders that roll forward due to postural imbalance

Desk posture fatigue

Upper back strain from hours at a screen

Kyphosis (mild)

Hunched upper back from lifestyle or muscle imbalance

Postural prevention

Preventive support during long working or training sessions

Video Guide

Self-taping for posture correction

Tips to ensure your taping treatment goes smoothly:

Read the instructions carefully before you begin taping.

Ask someone to help — correct placement is essential for this technique.

Choose the tape colour you prefer. Consider CureTape Sports for extra adhesion.

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

Rub the tape well to improve adhesion.

On average, the tape will stay in place for 3 to 5 days.

You can shower while wearing the tape.

Removing the tape is easier with a little oil.

Preparation

Preparation before taping for posture correction

Shape
Two I-strips of approximately 25–30 cm each. One per side, applied horizontally or diagonally across the upper back from the shoulder blade toward the spine. Round all ends.
Number of strips
2
Technique
Fascial / correction technique — applied with shoulders pulled back and shoulder blades retracted; moderate stretch through the centre. Anchors without stretch.

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Stand or sit upright with shoulders pulled back. Cut two strips of approximately 25–30 cm each.
  2. Round all edges. Both strips will be applied one on each side, starting from the spine and extending toward the shoulder blade.

Application

Applying the posture correction tape



Apply the tape while the shoulders are pulled back (retracted). When the shoulders move forward in normal daily activity, you will feel the tape gently pulling — this is the intended postural cue.

Step2

Step 2

Bring the shoulder blades back and together (retraction). Tear the backing paper about 7 cm from both ends. Place the anchor of the first strip without stretch on the lower part of the trapezius / inner shoulder blade area on the right side.

Step3

Step 3

Pull the shoulder blades back (retraction), remove the release paper from the middle section and apply the tape without stretch across the shoulder blades. Apply the middle section with approximately 50% stretch across the shoulder blade toward the outer shoulder (acromion). Gradually reduce the stretch and finish the anchor without stretch. Repeat on the left side.

Step4

Step 4

Move your shoulders forward so the centre of the tape adheres firmly to the skin.

Step5

Step 5

You will feel the tape act as a reminder to keep your upper back straight. Move your shoulders slightly forward — you should immediately feel the tape gently pulling back.

Step6

Step 6

Rub both strips firmly to ensure better adhesion.

Step7

Finished

Combine taping with postural exercises and stretching for best long-term results.

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 for posture correction

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.

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.