Low Back Taping: Simple Technique for Pain Relief
Key insights: 60-second read
- Low back taping is a versatile, one-size-fits-all option - it works alongside individual treatment plans to provide relief and support.
- This technique works on two key principles - unloading the lower back by transferring motion to the hips, and gently encouraging a more optimal spinal position.
- Creating a better environment allows tissue to heal - by reducing load and improving posture, irritated or injured tissue has a chance to normalise.
- Local + telehealth support available - personalised physio assessment in Port Macquarie or via video consult.
Low back pain can clearly be a frustrating and challenging experience for many. The breadth of possible diagnoses and myriad of potential treatment options can leave even the most back pain-savvy person confused and wondering what to do.
Clinically, I find it extremely helpful to have a one-size-fits-all option to turn to. Obviously, we need to respect each individual diagnosis and work towards a thorough treatment plan to optimise recovery. But lower back taping is as versatile and effective as any treatment strategy out there for many people.
The lower back taping technique covered in this video works on two main ideas:
- An attempt to unload the lower back by transferring motion from individual lower back segments to the hips.
- Respectfully forcing the lower back into a more optimal position.
By focusing on these two ideas, we can often capture many of the hidden underlying features that cause and perpetuate low back pain and dysfunction. And by unloading the lower back and respectfully forcing it into a better position, we can attempt to create a more ideal environment for any overloaded, irritated, injured, or dysfunctional tissue to recover and normalise.
On this page
Video: Low Back Taping Technique
In this video, I wanted to highlight how simple and easy this particular type of taping can be to do - with the help of a friend. Watch for the potential back pain relief and postural education, stay for the Bubble O' Bill socks!
How Low Back Taping Works
The taping technique demonstrated in the video works through two complementary mechanisms:
1. Unloading the Lower Back
By strategically applying tape, we can encourage the hips to take on more of the motion that would otherwise be forced through individual segments of the lower back. This is particularly helpful for people whose backs have become stiff and are "hinging" through one or two segments rather than distributing movement evenly.
2. Encouraging a More Optimal Position
The tape provides a gentle, sensory reminder and physical support to help maintain a more neutral spinal position. It's not about forcing or restricting, but about respectfully guiding the spine toward a position that reduces strain on irritated tissues.
The Taping Technique: Step by Step
The video demonstrates the full technique, but here's a summary of the key steps (best performed with a friend's help):
- Prepare the skin: Ensure the lower back is clean and dry. If you have sensitive skin, consider using a hypoallergenic under-tape (like Fixomul) first.
- Position the person: Have them stand or sit in a comfortable, slightly flexed position (a slight forward bend).
- Apply the anchor strips: The video shows specific placement of anchor strips on the pelvis and upper back to create the foundation.
- Apply the supportive strips: These are applied with the person in a position that encourages a more neutral spine. The tape is laid down without tension at the ends, but with gentle, supportive tension through the middle.
- Test the result: Have the person stand up tall and move gently. They should feel supported, not restricted.
The exact placement and tension are demonstrated clearly in the video - it's worth watching closely before attempting.
Benefits and Applications
This taping technique can be helpful for:
- Acute low back pain flare-ups: Providing support during the initial painful phase.
- Postural awareness: The tape serves as a constant sensory reminder to maintain better positioning throughout the day.
- During activity: For people whose back pain is aggravated by certain movements or positions, taping can offer support during work, exercise, or daily tasks.
- As part of a broader rehab program: Taping is most effective when combined with mobility work, strengthening, and postural retraining.
This is a must-watch for anyone suffering from low back pain or just wanting a body that performs or functions better!
Do you currently have low back pain? If so, take our 2-week low back pain course to fix those symptoms (and their cause) for good! Enrol now!
Related: The Best Anti-Sitting Exercise - The Couch Stretch - a powerful mobility drill to complement your back care routine.
Helpful equipment
- Sit/Stand Desk - to help decrease your daily sitting demands
- Rigid Sports Tape - for the taping technique shown in the video
- Fixomul/Cover All - hypoallergenic under-tape for sensitive skin
Please note: These are affiliate links. I may earn a small commission if you purchase through them, at no extra cost to you.
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- Grant
Frequently Asked Questions
How long can I wear the tape for?
Typically, rigid sports tape can be worn for 2-5 days, depending on your skin sensitivity and activity level. If you have sensitive skin, using an under-tape like Fixomul can help. Remove the tape if you experience any skin irritation, itching, or discomfort.
Can I apply this tape myself?
It's possible, but definitely easier with a friend's help. The technique requires applying tape to your own lower back, which can be awkward. If you need to do it alone, using a mirror and practising the positioning shown in the video can help. However, for best results, enlist a friend or family member.
Is taping a replacement for other treatments?
No. Taping is best used as part of a comprehensive approach. It can provide symptom relief and postural support while you address the underlying causes through mobility work, strengthening, and better daily habits. Think of it as a helpful tool in your kit, not a standalone cure.
One key insight
"Low back taping works by unloading stiff spinal segments and gently encouraging a more optimal position. It creates a better environment for irritated tissue to heal - not as a cure, but as a valuable part of a broader approach."
Struggling With Persistent Low Back Pain?
If low back pain is affecting your daily life and you'd like a personalised assessment and treatment plan, we can help. Learn more about our back pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help with your low back pain or any other persistent issue, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
