Tailbone pain (coccydynia) following a deadlift session is common and results from mechanical stress placed on the coccyx, a small, triangular bone at the base of the spine. Formed by three to five fused vertebrae, the coccyx connects to the sacrum via the sacrococcygeal joint and anchors the gluteus maximus, pelvic floor muscles, and various ligaments. When performing heavy compound movements like the deadlift, high forces can expose underlying movement patterns that strain this area. Coccydynia signals that loading mechanics need immediate attention to prevent further irritation or injury to the bone and surrounding soft tissues.
Form Flaws that Stress the Coccyx
Improper technique during the deadlift creates a lever action that directly loads the coccyx and the sacrococcygeal joint. A common error is the “butt wink,” a posterior pelvic tilt occurring at the bottom of the lift. This movement causes the lower lumbar spine to round slightly, straining the coccyx as the hamstrings and gluteal muscles pull on the pelvis to compensate for limited range of motion.
Starting the pull with hips set too low results in a premature vertical spine angle, forcing reliance on the lower back muscles instead of the hamstrings and glutes. This positioning leads to a loss of the natural lumbar curve, concentrating stress directly onto the sacrum and coccyx. Conversely, hyperextension or excessive arching of the lower back during the “lockout” compresses the sacrococcygeal region. This over-activation of the erector spinae muscles shortens the muscles attached to the coccyx, contributing to pain.
Physical Factors Exacerbating the Pain
Coccyx pain is often exacerbated by pre-existing physical conditions that compromise pelvic stability and mobility. Chronic tightness in the hamstring and gluteal muscles is a contributing factor, as these muscles attach near the pelvis and pull on it during the hip hinge. Inflexible hamstrings restrict the pelvis’s ability to maintain a neutral tilt at the bottom of the deadlift, mechanically forcing a posterior tilt.
A lack of strength and coordination in the deep abdominal and core stabilizer muscles also makes the coccyx vulnerable to strain. Weak core muscles cannot maintain the necessary intra-abdominal pressure and spinal rigidity, forcing the lifter to compensate by excessively using the lower back musculature. This reliance creates instability in the lumbopelvic region, allowing unwanted movement in the sacrococcygeal joint under load. Additionally, a history of direct trauma, such as a fall that bruised or fractured the coccyx, can leave the bone chronically sensitive to the pressure of deadlifting.
Corrective Lifting Adjustments
Addressing tailbone pain requires technique refinement and mobility work to establish a stable, pain-free lifting position. A primary adjustment is focusing on the proper hip hinge cue: pushing the hips backward toward a wall, rather than squatting down. This action ensures tension is loaded onto the hamstrings and glutes, preserving the natural arch in the lower back.
Modifying the lifting stance can reduce the required degree of hip flexibility. The Sumo deadlift stance, which uses wider foot placement and externally rotated hips, decreases the vertical range of motion and allows for a more upright torso. For limited hip mobility, reducing the range of motion by performing rack pulls or block deadlifts is beneficial. These variations allow the lifter to pull the weight from a higher starting point, bypassing the deep bottom position where the coccyx is stressed.
Incorporating accessory movements focused on lumbopelvic control and mobility aids correction. Exercises like glute bridges and planks strengthen the core and mobilize the hips, teaching the body to stabilize the spine without over-relying on the lower back. Actively practicing the Valsalva maneuver by bracing the core before initiating the pull creates the necessary trunk stiffness to protect the spine and pelvis. Consistent practice with lighter weight, focusing on maintaining a neutral spine and controlled hip hinge, is necessary to reprogram the movement pattern.
When to Pause Lifting and Consult a Professional
If coccyx pain is sharp, shooting, or persists for more than a few days following a deadlift, lifting should be paused to prevent further damage. Applying ice for 15 to 20 minutes several times a day helps reduce localized inflammation and provides temporary relief. Temporary cessation of deadlifting and other hip-hinging movements allows irritated ligaments and tissues around the coccyx time to recover.
Clear red flags necessitate a consultation with a medical professional, such as a physical therapist or physician. These symptoms suggest a more serious underlying issue, possibly a severe sprain, fracture, or nerve irritation:
- Pain accompanied by difficulty with bowel or bladder function.
- The sensation of numbness or tingling radiating down the legs.
- Pain severe enough to interrupt sleep.
- Pain that worsens significantly when sitting or rising from a chair.
A professional evaluation can diagnose the source of the pain and guide the next steps, which may include specialized physical therapy or imaging like an X-ray to determine the integrity of the coccyx bone.