Taping for Back Pain

Back pain is one of the leading reasons for doctors’ visits, missed work, and disability worldwide. Although back pain can affect anyone, it most frequently develops with age, weight, disease, a sedentary lifestyle, poor form during exercise, and labor-intensive activities.

In most cases, pain develops as a result of muscle overuse, ligament strain, bulging disks, poor posture, arthritis, or osteoporosis, and should improve within a few weeks of simple, conservative treatment.

Pain is commonly described as aching, stinging, burning, or stabbing sensations, all of which intensifies with movement and use. Surgery is rarely needed. Individuals with moderate to severe back pain should seek medical attention to receive a proper diagnosis. [1]

What are the benefits of taping?

Taping is an adjunct treatment method frequently used by athletes and highly active individuals to rehabilitate musculoskeletal-related injuries.

Although the treatment methods prescribed by orthopedic doctors should be largely sufficient to treat an injury, taping could provide additional mechanical and neuromuscular effects.

There is evidence to suggest that taping can be a protective and preventive mechanism, by helping to reduce inflammation, relieve pain, inhibit muscle action, and promote proprioception.

In addition to the physiological benefits, taping has also been shown to have psychological effects, including providing a greater sense of stability and boosting an athlete’s confidence. [2] 

What types of tape are most commonly used?

There is a wide variety of tapes available for taping, each with its unique advantages and application procedures.

• One of the most used tapes is “white athletic tape”, made from cotton, zinc oxide, and adhesive. It’s popular among physiotherapists and athletes because it can be wrapped around joints to restrict movement.
• With back injuries, however, Kinesiology Tape (KT Tape) may be a more suitable option. This stretchy adhesive tape is designed to gently pull at the skin to increase blood flow and reduce swelling.

Athletes or active individuals prefer this tape because it is customizable, flexible, and can be stretched to a large range tensions to provide different levels of support.

Proper Taping Practices

While taping may appear straightforward, Kinesiology Tape often requires a skillful application to be both durable and effective. First, individuals should make sure their back does not have any visible rashes, scabs, or wounds. T

he skin should also be cleaned to remove oils, dirt, and sweat. Some patients also prefer to remove the hair near the painful area to minimize any painful hair removal when the tape comes off. 

Additionally, there are several other measures that will improve the adherence, comfort, and effectiveness of taping, including:

• Cutting the tape to an appropriate length and width for the specific application
• Rounding the corners of the cut tape to minimize it catching on clothing or gear
• Applying the tape smoothly, without twists or wrinkles
• Applying the tips of the tape without tension or stretch

Can I reuse tape if it was barely used?

Once removed, tape should never be reapplied. When tape is applied to the skin, it’s adhesive sticks to sweat, skin and hair follicles. Reapplying this tape will increase the likelihood of developing irritation or infection.

Also, the tape will inevitably be less adhesive and will therefore be less effective at supporting the muscles and ligaments in the painful area. When in doubt, use a clean piece of tape.

How to tape different for different back injuries

There are many techniques for taping for back pain– each targeting a different injury or condition. Listed below are four common taping techniques to alleviate lower and middle back pain, reduce inflammation, and facilitate muscle action.

If you are unfamiliar with Kinesiology Tape or unsure how to properly apply the tape for your specific injury, it may be beneficial to consult a physiotherapist.

Lower Back Pain

• Most lower back pain emerges as a result of overuse, strain, or injury to the muscles, ligaments, or discs of the lower back.
• The following two taping procedures use Kinesiology Tape to relieve the tension and provide additional spinal support to the lower back area.

Star-Pattern Taping [3]

1. Lean forward and place your hands on your legs or a sturdy surface for support, to stretch the skin on your back. 
2. With a first strip of KT tape, stretch the tape with even tension to 75-100% stretch and lay the middle portion down across the lower back. Once the middle portion is properly adhered, smooth both ends down without any stretch. 
3. Using the same technique, lay a second strip of tape down the center of the spine, to form a “+” figure over the first piece of tape.
4. Place the third and fourth piece of tape diagonally across the “+”, to form an “X”. Again, the middle portions should be applied with 75-100% tension and the ends should be laid down without tension. 
5. Rub the tape to activate the adhesive. 

“H Pattern” Taping [4]

1. Using 2-inch-wide tape, measure a strip from the belt line up to the mid-back and cut two strips at this length. Cut a third strip measuring from hip to hip across the lower back. 
2. Lean forward and place your hands on your legs or a sturdy surface for support, to stretch the skin on your back. 
3. Tear the end off of the first strip of tape and anchor it along the beltline, one side of the spine. Pull away the release paper and apply the tape straight up. Repeat with the other strip, on the other side of the spine, parallel to the first strip.
4. Tear the third strip at its center to expose the adhesive. With slight tension, apply the middle portion on the lower back, perpendicularly to the other strips. Smooth down the ends of the tape with no stretch.
5. Rub the tape to activate the adhesive. 

Mid-Back Pain 

• Similar to lower back pain, pain in the middle of the back usually occurs from muscle fatigue, overuse, strain, and poor posture.
• With mid-back pain, the muscles and structures that surround and support the spine are overworked or strained, causing inflammation, stiffness, and pain.
• Both of the following taping procedures use Kinesiology Tape to help alleviate tension in this region, by increasing circulation and providing support to the muscles and ligaments.

“H Pattern” Taping [5]

1. Measure the tape from the upper back to the lower back. Cut two strips at this length. Measure a third strip of tape from shoulder to shoulder across the mid-back. 
2. Sit upright and round your back by giving yourself a hug. 
3. Tear the end off of a first strip and anchor it on the upper back, on one side of the spine. Pull away the release paper as you apply the tape straight down. Repeat with the second strip on the other side of the spine, parallel to the first strip.
4. Tear the center of the third strip to expose the adhesive. Apply the middle portion of this strip with tension on the upper back, over the painful area. The tape should form an “H”. Lay down the tape’s ends without stretch. 
5. Rub the tape to activate the adhesive. 
6. Optional: Use 4-inch wide tape as a second strip.

Parallel Taping [6]

1. Lean forward and place your hands on your legs or a sturdy surface for support, to stretch the skin on your back. 
2. Tear the end off of the first strip of tape and anchor it in the mid-back, applying no stretch on the tape. With “paper off tension” (about 25% stretch), apply the middle portion of the strip upwards, hugging one side of the spine. Lay the top end of the tape without tension. 
3. Apply a second strip of tape in the exact same way as the first strip, this time on the other side of the spine. The ends should have no tension and the middle portion should be stretched to 25% tension. The two pieces will run parallel to each other. 
4. Rub the tape to activate the adhesive. 

References:

1. “Back Pain.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 21 August 2020, www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906
2. Petit, Francky. “Taping.” Physiopedia, Sept. 2020, www.physio-pedia.com/Taping.
3. “KT Tape: Lower Back Pain.” YouTube, uploaded by KT Tape, Apr. 18 2009, https://www.youtube.com/watch?v=tPWau00bAYE
4. “RockTape – Kinesiology Tape Instruction – Low-Back H.” YouTube, uploaded by RockTape Go Stronger, Longer, Dec. 7 2015, https://www.youtube.com/watch?v=82YSVvwkXG4
5. “RockTape – Kinesiology Tape Instruction – Mid-Back H.” YouTube, uploaded by RockTape Go Stronger, Longer, Nov. 8 2015, https://www.youtube.com/watch?v=mTaviIkht2w
6. “KT Tape: Middle Back.” YouTube, uploaded by KT Tape, Jan. 19 2012, https://www.youtube.com/watch?v=6F-0KDB5WZQ