Why Does My Tailbone Hurt When I Squat?

Many people experience pain in their tailbone when they squat, and this can be quite uncomfortable. There are several reasons why this may happen, including poor form, tight muscles, injury, or underlying conditions. Understanding the potential causes can help you address the issue and find relief.

Poor Form

One possible reason for tailbone pain during squats is poor form. Squatting with incorrect technique can put excessive pressure on your tailbone, leading to discomfort. Common mistakes include rounding your lower back, leaning too far forward, or not distributing your weight properly. By improving your form and ensuring proper alignment, you can alleviate tailbone pain and reduce the risk of injury.

Tight Muscles

Tight muscles in the hips, glutes, or lower back can contribute to tailbone pain when squatting. When these muscles are tight, they can pull on the tailbone and create discomfort. Stretching and foam rolling these areas before squatting can help loosen the muscles and decrease the strain on your tailbone. Incorporating regular flexibility exercises into your routine can also provide long-term relief.


If you have previously injured your tailbone or the surrounding area, squatting can trigger pain. Injuries such as fractures, bruises, or sprains can cause ongoing discomfort during certain movements, including squats. It’s essential to allow your tailbone sufficient time to heal before engaging in activities that exacerbate the pain. Consult with a healthcare professional for proper diagnosis and a tailored treatment plan.

Structural Abnormalities

Some individuals have structural abnormalities in their tailbone, such as a coccyx that sticks out or curves at an irregular angle. These irregularities can make squats particularly uncomfortable and painful. While you cannot change your bone structure, modifications to your exercise routine can help alleviate the discomfort. Experimenting with different squat variations or using supportive equipment, like cushions or pillows, may provide relief.

Underlying Conditions

In some cases, tailbone pain during squats may be a symptom of an underlying condition. Conditions such as coccydynia (inflammation of the tailbone), sciatica (nerve compression), or pelvic floor dysfunction can all contribute to tailbone pain. If the pain persists or worsens and is accompanied by other symptoms, it’s crucial to consult with a healthcare professional for proper diagnosis and treatment.

To provide a comprehensive overview, the table below summarizes the potential causes of tailbone pain during squats:

Poor FormIncorrect technique and alignment during squats
Tight MusclesStiffness in the hips, glutes, or lower back
InjuryPrevious trauma or damage to the tailbone area
Structural AbnormalitiesAnomalies in the tailbone structure
Underlying ConditionsMedical conditions affecting the tailbone or surrounding areas

In conclusion, tailbone pain when squatting can have various causes, including poor form, tight muscles, previous injuries, structural abnormalities, or underlying conditions. By addressing these factors and seeking appropriate treatment if necessary, you can alleviate the discomfort and enjoy a pain-free squatting experience.