Kinesiology tape is an elastic therapeutic tape designed to support muscles and joints without restricting the body’s full range of motion. Unlike rigid athletic tape, this flexible material mimics the elasticity of the skin, allowing movement while creating a gentle lift. This lift can help reduce pressure on pain receptors and promote fluid circulation. Applying kinesiology tape is a valuable tool for managing discomfort and encouraging better movement patterns, especially for the back. This guide details how to prepare the skin and tape, apply it for lower back pain and postural correction, and ensure safe removal.
Preparing the Skin and Tape
Before applying the tape, the skin must be clean and completely dry to ensure the adhesive bonds effectively. Oils, lotions, or sweat will weaken the tape’s hold, causing it to peel prematurely. If the area has dense hair, trimming it short is recommended to improve adhesion and make removal less painful.
Next, prepare the strips by measuring the required length and cutting the ends. Round the corners of every strip with scissors, as sharp edges are more likely to catch on clothing and lift. The first and last two inches of each strip are the anchors, and they must be placed on the skin with zero tension.
Application for Lower Back Pain
The most common application targets lower back (lumbar) pain, using two long “I” strips placed vertically to support the erector spinae muscles. To begin, stretch the skin and muscles of the lower back by bending forward at the hips, leaning on a sturdy surface for support. This stretched position is necessary to create therapeutic “wrinkles” in the tape when the body returns upright.
Anchor one end of the first strip without tension near the tailbone or sacrum. While the skin is stretched, apply the tape upwards along one side of the spine. Use a light to moderate stretch (25% to 50%) through the main body of the strip.
The stretch should be applied only to the middle section, leaving the final two inches to be placed as a second anchor with zero tension near the mid-back. Repeat this process with the second “I” strip on the opposite side, ensuring both strips are parallel to the spinal column.
Some techniques incorporate a third, shorter “decompression” strip placed horizontally across the area of greatest pain. This strip is applied with 50% to 75% tension in the center to create a lifting effect. Once all strips are in place, rub the entire application vigorously to activate the heat-sensitive adhesive.
Application for Postural Support
To address poor posture in the mid-back (thoracic spine), the application provides a gentle pull that encourages the shoulders to retract. This technique uses two diagonal strips applied in a crossing or “X” pattern, offering a constant reminder to maintain an upright position. The user must start by sitting or standing tall with the shoulders actively rolled back into a corrected posture.
Anchor the first strip with zero tension over the upper trapezius muscle, near the shoulder blade. Apply the tape diagonally across the mid-back toward the opposite lower rib cage, using a light tension of approximately 25%. This tension provides a subtle pull when the user attempts to slouch forward.
The second strip is applied in a mirror image of the first, anchoring on the opposite upper trapezius and crossing the spine to the opposite lower quadrant. This creates the “X” shape over the thoracic spine, providing balanced tension that resists shoulder rounding. Ensure the final two inches of each diagonal strip are placed without stretch to form the anchor, and gently rub the tape to fully activate the adhesive.
Removal and Aftercare
Kinesiology tape is designed to be worn for three to five days, even through showering and light exercise. The greatest therapeutic effect is often felt within the first 24 to 48 hours. Safe removal is important to prevent skin irritation or pain; never rip the tape off quickly, as this pulls on the skin and body hair.
The safest method involves peeling the tape back slowly, pulling in the direction of hair growth while keeping the skin taut with your other hand. To minimize discomfort, apply warm water, baby oil, or specialized adhesive remover to the tape and let it soak for a few minutes to soften the bond. If the skin shows excessive redness, blistering, or itching, discontinue use immediately.