How to Improve Your Posture with KT Tape

One of the main causes of back pain while running or engaging in any sport is poor posture.  KT Tape provides a multitude of applications for supporting the neck, back, and shoulders to combat poor posture and tendonitis or strains from overuse causing pain in the neck, shoulders, or back.

Activities requiring intense concentration and limited body movement create stress that contributes to muscle pain in the neck and shoulder. Long drives, computer work, and similar activities often contribute to neck and shoulder pain. KT Tape is helpful in relieving pain by providing support to the neck and shoulder muscles spreading the stress across a wider range of muscles. Bio feedback contributes to better posture which eases stress on the neck and shoulder. KT Tape can also relieve pressure on the points of pain in the back and send correct signaling to the muscles that allow them to relax. 

KT Tape increases the range of motion when recovering from inflammation and injury. featured an article that provides further insights into how poor posture affects your body and tips for improving your posture and reducing pain.


Pain in the upper back while running is most likely due to poor posture.

There are several positions your spine can misalign while exercising. If you experience this while running, it is probable that your everyday posture could be improved as well. Avoid letting your head jut past your shoulders, keep your shoulders relaxed from your ears and work on strengthening your upper back to help relieve upper back pain.

Causes of Pain

Everyday activities, such as sitting at a desk, driving, lounging on your couch and even making dinner encourage a slumped, bent-over position where your back and shoulders are rounding forward. Over long periods of time, your body adapts to this position, creating imbalances and losing flexibility that encourages better posture. Being aware of your posture when you're not running will be the first step in improving your posture when you hit the pavement.

Dropping Your Head

Dropping your head forward so that it does not line up with the rest of your body is one of the main reasons for upper back pain, poor posture and misalignment. Doing this decreases the range of motion in your neck, tightens the muscles in your chest, fatigues your upper back and shoulders, puts extra stress on your lower back and overall hinders your performance. This may be the cause of your running pain and can be corrected by running upright with your ear lobes hovering above your shoulders and your shoulders above your hips.

Relaxed Body

Tension throughout your body can create stress in your upper back and neck. Let your shoulders relax away from your ears instead of hunching them up. Lifted shoulders create a harder position for your arms to move forward and back, making your muscles fatigue faster. Work on stretching your chest, neck and shoulders to loosen up the areas that may be tight for you prior to running.

Upper Back Exercises

Overemphasizing strength exercises such as pushups, chest presses and anterior shoulder raises only encourages the rounded upper back, since these exercises strengthen and tighten the muscles in the front part of your upper body. When strength training, be sure to include exercises for your upper back, such as rows, reverse flyes and pullups.


Aside from proper posture and balancing your muscle groups, you should keep your running shoes updated, since running in old shoes can make your stride and posture worse. Replace them every year or every 500 miles, whichever comes first. Consider running on softer surfaces, like grass or a padded track, and focus on running in a forward motion rather than just up and down. If the pain persists or becomes problematic in other areas of your life, visit your doctor for a diagnosis.

For tips on easy upper back exercises, click here. To read the entire article, and for more articles, visit

For pain management and applications for back pain, check out our taping guides!