Weightlifting provides a myriad of health benefits, including muscle endurance and strength building; however, poor weightlifting technique can cause back injury or tailbone pain. Tailbone pain, also known as coccygodynia, results from injury to the sacrum, a triangular bone located between the left and right hip bones. The tailbone, known as the coccyx, is located at the end of the sacrum.
Tailbone Injury
A tailbone injury occurs when the coccyx region suffers a direct hit. This can result from falling on the buttocks, sitting on a bicycle seat, riding a horse, lifting weights, rowing, sitting with poor posture, experiencing repeated trauma or giving birth. However, any trauma causing strain, tension or damage to the nerves in the coccyx region can cause tailbone pain. Lunges, squats, sit-ups and lifting exercises can strain muscles and ligaments surrounding the coccyx, resulting in tailbone pain.
Symptoms of Injury
Tailbone pain, in general, is more frequent among women than men due to the increased prominence of the coccyx in the female anatomy. A burning sensation around the rectal area is a common symptom of tailbone pain. Tailbone pain is apparent when sitting or rising to stand from a seated position. Additionally, you may feel tailbone pain when bending over or squatting to lift something. This situational pain can worsen to continual pain in any position. Secondary symptoms include numbness in your back, discomfort in your feet and buttocks and pain during bowel movements and intercourse.
Lifting Weights
A compressive force, like lifting weights, presses the discs and bones in your back together. Engaging in cable rows or pull-ups and slouching over when dropping weights can strain ligaments, muscles and tendons surrounding the tailbone. Poor technique, heavy weights, repetitive lifting and poor posture can increase your risk of developing an injury. Bending your knees, seeking spot assistance, avoiding twisting movements, holding weights close to your body and maintaining a neutral back position can reduce your risk of overall back injury.
Prevention and Treatment
Prevent a tailbone injury and subsequent pain by practicing good form and technique when lifting weights. If you experience pain in your coccyx region, stop lifting weights immediately to prevent further injury. Healing from a tailbone injury takes time and requires rest. However, in most cases, the tailbone responds well to proper treatment. Potential treatments include stretching, sitting on a special cushion, surgery and rest. See your physician to determine which treatment is best for your type of injury.
