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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.

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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 for taping the upper back

Tape

Form: I-strips
Number of strips: 2 strips of approximately 25 cm
Technique: muscle technique applied with the back bent, anchors placed without stretch

Measuring and cutting the tape

Step

Cut two strips of tape, each about 25 cm long, and round off the ends to improve adhesion.
Select the tape colour that you prefer. The colour shown here is only an example.
If you would rather not cut the tape yourself, try our MyCureTape® Sports PRE-CUT which comes with perfectly pre-cut 25 cm strips.

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

Step

Apply the tape strips along the spine in the area between the shoulder blades.
Tear the release paper about 5 cm from one end and place the base without stretch while keeping the back straight.
Bend forward as far as possible and apply the tape upwards without stretch.
Repeat these steps with the second strip on the opposite side of the spine.
Rub the tape firmly to ensure better adhesion.

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Advice from Christina on taping the upper back muscles

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

Physiotherapist and Taping Instructor

Disclaimer:
Please note: we emphasize that the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The statements and examples mentioned are based on years of experience from patients and trained therapists.

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 specialist before applying tape in these cases.