Lower back pain can be a real game-changer, especially for those of us who live for the thrill of sports. Whether you're a dedicated runner, a crossfitter, a mountain biker, or an avid climber, the lower back often ends up taking the hit from our passion-fueled activities.
The causes of lower back pain among athletes are as varied as our sports – from muscle strains and ligament sprains to more chronic conditions like herniated discs or spinal stenosis. All those repetitive motions, improper techniques, or unexpected twists can put us on the sidelines.
Along with all the tools for managing lower back pain, kinesiology tape could be a simple yet effective one to support your recovery and keep you moving.
Muscles Around the Lower Back
The lower back is supported by a complex network of muscles that work together to provide stability, flexibility, and strength. The primary muscles involved include:
Erector Spinae: This group of muscles runs along the spine and is responsible for extending and stabilizing the back.
Quadratus Lumborum: Located on either side of the lower spine, these muscles help with side bending and extension of the lumbar spine.
Multifidus: These small muscles provide stability to the spine and help with posture and movement.
Gluteus Maximus and Medius: While technically part of the hip, these muscles play a significant role in supporting the lower back and pelvis.
When any of these muscles are strained or injured, they can cause significant pain and discomfort, affecting an athlete’s performance and daily activities.
Step-by-Step Guide to Taping the Lower Back
Here’s a step-by-step guide on how to apply 5 strips of kinesiology tape to your lower back.
What You Need:
Kinesiology tape (5 strips, each about 10 inches long)
Scissors (if needed to cut the tape to size)
Clean, dry skin (free of oils and lotions)
A trimmer or a razor if you have excessive body hair
Preparation:
Clean the Skin: Ensure your lower back is clean and dry. Remove any oils or lotions that might prevent the tape from sticking properly.
Measure and Cut the Tape: Cut 4-5 strips of kinesiology tape to the appropriate length (about 10-12 inches each).
Position Your Body: Slightly crouch your back to a 45-degree angle.
Application:
First Strip - Anchor the kinesiology tape with the first 2 inches at the bottom of the lower back and to the right of the spine - where the lower right back muscles meet with hip muscles. Apply no stretch on the tape to create a solid anchor.
Stretch the tape first to go vertically up and parallel to the spine. Apply a 25%-30% stretch on the middle part of the tape. (100% stretch simply means when the tape is stretched to its extreme.) Smooth out the last 2 inches on the skin without any stretch.
Second Strip - Apply the second strip on the other side of your lower back, symmetrical to the first one with regard to the spine.
Third Strip - Anchor the 3rd strip with the first 2 inches at the bottom of the vertical strip on the same side of the back. Make sure the tape is anchored on the skin by attaching the tape slightly below the vertical one. Apply a 25%-30% stretch on the middle part of the tape while taping towards the side of the rib cage. (Sorry for the poor angle - you will see the path of the tape more clearly in the next picture.)
Fourth Strip - Apply the fourth strip on the other side of your lower back, symmetrical to the third one with regard to the spine. Again, apply 25%-30% stretch in the middle, and no stretch at both ends.
Fifth Strip - Place the last strip horizontally across the lower back. It'll be easier to apply the tape from the middle. In this case, stretch the middle section of the tape up to 80%, attach the tape across the bottom of the other four strips, and anchor both ends on the skin without stretching.
Final Touches:
Check for Comfort: Ensure the tape is securely in place and that it feels comfortable. There should be no excessive pulling or pinching of the skin.
Activate Adhesive: Rub all strips gently to ensure the adhesive is fully activated and the tape is secure.
Applying kinesiology tape to the lower back can help alleviate pain, provide support, and aid in the recovery process. By following this step-by-step guide, you can ensure that your tape is applied correctly and effectively.
Always consult with a healthcare professional or physical therapist for personalized advice and to address any concerns regarding your lower back pain.
Stay active, stay healthy, and enjoy your sports with confidence!
Comments