Tailbone pain, coccydynia, is discomfort in the small, triangular bone at the bottom of the spine. Experiencing this pain during or after deadlifting is a common issue for many individuals engaging in strength training. This article explores why deadlifting can lead to tailbone discomfort, strategies to prevent it, and steps to take if pain arises. Understanding these aspects helps lifters train safely and effectively.
Understanding Why Tailbone Pain Occurs During Deadlifting
Tailbone pain during deadlifting often stems from improper biomechanics that place undue stress on the coccyx and surrounding structures. A common culprit is a rounded lower back, sometimes referred to as “buttwink,” which occurs when the lumbar spine flexes excessively at the bottom of the lift. This movement can pull on the sacrococcygeal ligaments and muscles attached to the tailbone, leading to irritation or inflammation. The altered spinal alignment directly impacts the load distribution across the pelvis and lower spine.
Muscle imbalances also contribute significantly to this issue, as weak glutes, hamstrings, or core muscles can force other areas of the body to compensate. When these primary movers are insufficient, the lower back and pelvic region may bear an increased burden, potentially straining the coccyx. This compensatory action can disrupt the natural movement pattern of the deadlift, leading to inefficient force transfer and localized stress.
Tightness in certain muscle groups, particularly the hip flexors and hamstrings, can restrict proper hip hinge mechanics. Restricted hip mobility can prevent the pelvis from tilting correctly during the lift, compelling the spine to compensate by rounding. This compensatory spinal movement can then transfer stress directly to the sacrum and coccyx, exacerbating any pre-existing sensitivities in the area.
Pre-existing conditions can also predispose individuals to tailbone pain during deadlifting. Prior injuries to the coccyx, such as a fall directly onto the tailbone, can make the area more sensitive to pressure and movement. Conditions affecting the sacrococcygeal joint, such as hypermobility (excessive movement) or hypomobility (restricted movement), can also contribute to discomfort. These underlying issues reduce the joint’s ability to withstand the forces generated during a deadlift, making it more susceptible to pain.
Strategies for Preventing Tailbone Pain
Mastering proper deadlift form is paramount in preventing tailbone pain, beginning with maintaining a neutral spine throughout the entire movement. The lift should initiate with a hip hinge, pushing the hips back while keeping the back straight, rather than bending from the waist. Engaging the core muscles by bracing the abdomen helps stabilize the spine and pelvis, ensuring that the hips and shoulders rise simultaneously during the concentric phase of the lift. This coordinated movement minimizes stress on the lower back and coccyx.
Incorporating a dynamic warm-up and specific mobility drills before deadlifting prepares the body for the demands of the exercise. Mobility exercises targeting the hips, hamstrings, and glutes, such as leg swings, hip circles, and cat-cow stretches, can improve range of motion and tissue elasticity. Adequate preparation ensures that the joints and muscles are pliable and ready to execute the complex movement pattern of the deadlift efficiently.
Targeted strengthening exercises are also beneficial for building the necessary support around the lower back and pelvis. Exercises like glute bridges, good mornings, and various plank variations can strengthen the glutes, hamstrings, and core. A stronger posterior chain and stable core reduce the reliance on compensatory movements, thereby protecting the coccyx from undue strain. These exercises should be integrated into a regular training routine to build foundational strength.
Progressive overload and proper load management are important to avoid injury and prevent tailbone pain. It is important to gradually increase the weight lifted over time, rather than attempting to lift too heavy too soon. Prioritizing perfect form over maximal weight ensures that the body adapts safely to increasing demands. Paying attention to volume and intensity helps prevent overtraining and reduces the risk of irritation to sensitive areas like the tailbone.
Listening to your body is an important aspect for preventing injuries, including tailbone pain. Any sensation of discomfort or sharp pain during a deadlift should prompt an immediate stop to the exercise. Modifying the movement or reducing the load can often prevent minor discomfort from escalating into a more significant issue. This proactive approach allows for adjustments before pain becomes chronic.
Steps to Take When Tailbone Pain Arises
When tailbone pain arises during or after deadlifting, the immediate action is to stop the exercise and rest the affected area. Applying ice to the coccyx region for 15-20 minutes several times a day can help reduce inflammation and numb the pain. Avoiding activities that aggravate the pain, such as prolonged sitting on hard surfaces, is also advisable to allow the area to heal.
Over-the-counter pain relievers, such as non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, can help manage acute pain and reduce inflammation. These medications should be used according to package directions and for short durations. Utilizing a donut-shaped cushion or a wedge cushion when sitting can also alleviate direct pressure on the tailbone.
Seeking professional help is important if the pain is persistent, severe, or accompanied by other concerning symptoms. If the pain lasts for more than a few days, significantly impacts daily activities, or presents with numbness, tingling, or weakness in the legs, a medical evaluation is warranted. Difficulty with bowel movements or bladder control alongside tailbone pain also necessitates immediate medical attention.
Various healthcare professionals can diagnose and treat tailbone pain. A general practitioner can provide an initial assessment and recommend conservative treatments or refer to specialists. Physical therapists can offer targeted exercises and manual therapy to improve mobility and strengthen supporting muscles. In some cases, an orthopedic specialist may be consulted for further diagnostic imaging or interventional procedures if conservative treatments are ineffective.
Rehabilitation is an important step for a gradual and supervised return to deadlifting once the pain has subsided. This process typically involves a progressive strengthening program focusing on core stability, glute activation, and hamstring strength. Working with a qualified coach or physical therapist can ensure that proper form is re-established and maintained, minimizing the risk of recurrence and allowing for a safe return to lifting.