A simple way to ease low back pain

I hope you are having a great week so far and getting back into a regular routine now that summer is coming to a close.  Life has been pretty hectic for me lately as my husband and I are building a house and about to break ground any day now.  Lots to do in a short amount of time!  But I just finished up the Kinesiotape 101 Workshop that I hosted for Fit and Toned and had a great turnout.  Thanks to everyone that came!  One of the demonstrations that we went over during the workshop was how to tape for low back pain.  There was great feedback from several people that felt immediate relief from their pain and I wanted to share this simple technique with you to help you ease your back pain.

So what is kinesiotape you ask?  It’s an elastic tape that is designed to take on the properties of skin.  It is hypoallergenic, latex-free and waterproof.  Perhaps you’ve seen it on professional athletes or in the Olympics since it has gained quite a bit of popularity in the past 10 years here in the US.  The tape helps relieve compression on the nerve receptors that trigger pain and also gives you input as to what position your body should be in.


A few tips for taping: round the corners, tear the paper backing to begin rather than trying to peel off a corner, and try not to touch the adhesive component too much while taping.  Once the tape is in place, rub it to help activate the adhesive.  To tape the low back, you will want 2 long strips that will go along either side of the spine, then a third strip that will be placed horizontally in the region of pain.  Begin with your hands supported on a table and lean forward slightly so your spine is in slight flexion.  Anchor the tape low on the back without any stretch on your anchor.  Then provide approximately 35-50% stretch to the strip, place it alongside the spine then anchor the top of the tape without any stretch.  Repeat on the other side of the spine.  Then apply the third horizontal strip with the anchor to the outside of the tape, stretch across both strips of tape and anchor on the outside of the other strip.  Rub the tape to activate the adhesive and you should be all set!


I had some on this past weekend when I raced motocross and have felt great afterwards, no back pain!  Typically my back is sore after a race and I can feel a lot of muscle fatigue.  But after this past weekend, I felt no pain, soreness or stiffness.  Really happy with the results.  Give it a try and I hope it helps ease your pain.  If you have any questions on how to tape, feel free to comment below or email me at FitandTonedWI@gmail.com.  Have a great rest of your week!

Brenda Heinecke, PT, DPT, CSCS


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