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Back taping

Learn how to tape upper back pain with kinesiology tape

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

CureTape — How to tape upper back pain

Do you experience pain between your shoulder blades in the upper back? In many cases, the main cause is poor posture, such as sitting behind a screen for long periods of time. Overloading the muscles can also be a contributing factor. The taping method on this page is a useful way to improve posture and reduce upper back pain.

The discomfort is often the result of muscle strain between the shoulder blades. Poor posture, heavy lifting, or intensive training can all overload these muscles, which then affects the mobility of the shoulders and neck. You may also notice a tired or heavy feeling in the back muscles.

On this page, we demonstrate how you can apply a relaxing taping method yourself. Because it involves the back, it is recommended to ask someone for help with the application, especially if you plan to combine the taping with exercises.

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 pain between the shoulder blades

Tips to make your upper back taping treatment more effective:

Is the cause of the pain or discomfort clear?

Carefully read the instructions 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 ensure good adhesion.

Check for any contraindications before taping.

On average, the tape will remain 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 the upper back

Shape
I-strips
Number of strips
2 strips of approximately 25 cm
Technique
muscle technique applied with the back bent, anchors placed 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 improve adhesion.
  2. Select the tape colour that you prefer. The colour shown here is only an example.
  3. If you would rather not cut the tape yourself, try our MyCureTape® Sports PRE-CUT which comes with perfectly pre-cut 25 cm strips.

Application

Applying CureTape for upper back pain such as discomfort between the shoulder blades

Step2

Step 2

  1. Apply the tape strips along the spine in the area between the shoulder blades.

Step3

Step 3

  1. Tear the release paper about 5 cm from one end and place the base without stretch while keeping the back straight.

Step4

Step 4

  1. Bend forward as far as possible and apply the tape upwards without stretch.

Step5

Step 5

  1. Repeat these steps with the second strip on the opposite side of the spine.

Step6

Step 6

  1. Rub the tape firmly to ensure better adhesion.

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Advice from Christina on taping the upper back muscles

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 easy to apply on your own. When it comes to back taping, however, it is often better to have someone assist you. To ensure the treatment is both safe and effective, I provide practical tips to keep in mind before, during and after taping. These are based on my many years of professional experience. If your symptoms persist, always consult a therapist or your 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.