A Practical, Integrative Guide for Strength, Stability, and Pain Prevention
Lower back and hip pain are extremely common. Many people experience discomfort from muscle strains, poor posture, weak core muscles, tight hips, or spinal instability. These issues can affect daily movement, exercise, work, and sleep. When the muscles that support the spine and hips are weak or tight, the body often compensates in unhealthy ways, leading to pain and reduced mobility.
Squats and core exercises are powerful tools when used correctly. They strengthen the muscles that stabilize the spine, improve hip mobility, and help the body move as a connected system instead of placing stress on one area. When combined with professional care, such as chiropractic treatment and nurse practitioner oversight, these exercises become part of a safe and effective plan for both short-term and long-term recovery.
Why the Lower Back and Hips Are So Closely Connected
The lower back and hips work together during almost every movement, including standing, walking, bending, lifting, and sitting. When one area is not functioning well, the other is forced to compensate.
Common contributors to lower back and hip pain include:
Tight hip flexors or glute muscles
Weak abdominal and deep core stabilizers
Poor posture during sitting, standing, or lifting
Limited hip mobility
Lumbar spine instability
Muscle imbalances between the front and back of the body
Research shows that poor movement patterns during squatting and bending can place excessive strain on the lower back, especially when the hips are stiff or the core is weak (Healthline, 2020; Carter PT, n.d.).
How Squats Help the Lower Back and Hips
Squats are a full-body movement that trains the hips, legs, and core to work together. When performed properly, squats help shift stress away from the lower back and onto the stronger muscles of the hips and legs.
Benefits of Squats for Back and Hip Health
Strengthen the glute muscles, which support the pelvis
Improve hip mobility and joint control
Reduce excessive spinal movement during bending
Promote proper posture and alignment
Improve balance and coordination
When the hips move well during a squat, the lower back does not have to overwork. Studies and clinical observations show that many people with lower back pain experience relief once hip mobility and strength improve (Redefine Your Pain, n.d.; HSS, n.d.).
The Role of Core Exercises in Spinal Stability
The “core” is more than just the abdominal muscles. It includes deep stabilizing muscles that surround the spine and pelvis. These muscles help control movement and protect the spine during daily activities and exercise.
Key core muscles include:
Transverse abdominis
Multifidus
Pelvic floor muscles
Diaphragm
Obliques
Core stability exercises help the spine stay neutral and controlled during movement. This reduces strain on spinal discs, joints, and ligaments (Cary Orthopaedics, n.d.; PMC, 2022).
How Core Strength Reduces Lower Back Pain
Core exercises help with lower back pain by:
Improving spinal control during movement
Reducing excessive bending or arching
Supporting proper posture
Distributing forces evenly through the body
Preventing muscle fatigue and overload
Clinical research supports core stabilization exercises as an effective approach for non-specific low back pain by improving the body’s ability to control spinal movement during functional tasks (PMC, 2022).
Squats, Core Training, and Common Conditions
When performed correctly and matched to the individual, squats and core exercises can help with several common conditions.
Conditions That May Benefit
Chronic low back pain
Muscle strains
Poor posture-related discomfort
Lumbar instability
Mild sciatica caused by muscular compression
Hip stiffness and glute weakness
For sciatica, strengthening the core and hips can reduce pressure on the sciatic nerve when symptoms are mild and related to muscular imbalance rather than severe nerve damage (Pecan Country Chiropractic, n.d.).
Why Proper Form Matters So Much
Squats and core exercises are only helpful when performed with good technique. Poor form can increase pain rather than reduce it.
Key Form Principles for Squats
Maintain a neutral spine
Keep the core gently engaged
Sit back through the hips, not the lower back
Keep weight evenly distributed through the feet
Avoid collapsing forward or rounding the spine
Lower back pain during or after squats is often a sign that form, mobility, or strength needs to be addressed before continuing (Hinge Health, n.d.; One Peloton, n.d.).
Warning Signs That Require Medical Evaluation
Exercise should not cause sharp or worsening pain. Some symptoms require immediate professional evaluation.
Seek medical care if you experience:
Numbness or tingling in the legs
Muscle weakness
Pain that worsens with activity
Loss of bladder or bowel control
Pain following trauma or an accident
These symptoms may indicate nerve compression or structural issues that require medical imaging and professional assessment.
The Value of an Integrative Care Approach
An integrative approach combines exercise with hands-on care and medical oversight. This model addresses both the mechanical and physiological causes of pain.
Components of Integrative Management
Chiropractic care to restore joint alignment and mobility
Nurse practitioner evaluation for medical screening and diagnostics
Guided exercise programming
Movement education and posture correction
Inflammation and pain management strategies
This approach is commonly used for both acute injuries and chronic conditions, especially when muscle imbalance and joint dysfunction are present (Dr. Mauger, n.d.; Duke Health, n.d.).
Clinical Observations from Dr. Alexander Jimenez
Based on decades of clinical practice, Dr. Alexander Jimenez, DC, APRN, FNP-BC, observes that many patients with chronic back and hip pain improve significantly when movement training is paired with professional care.
According to his clinical insights:
Weak core muscles often limit the effectiveness of chiropractic adjustments
Hip stiffness frequently contributes to recurring lower back pain
Exercise alone is not enough if spinal alignment and joint mechanics are ignored
Nurse practitioner involvement improves safety by identifying underlying medical conditions
Dr. Jimenez emphasizes that restoring movement quality is just as important as building strength, especially for long-term pain relief and injury prevention (Jimenez, n.d.).
Why Professional Guidance Is Essential
Before starting a squat or core exercise routine, especially if you have existing pain or injury, professional guidance is critical.
Healthcare professionals can:
Assess movement patterns
Identify mobility restrictions
Modify exercises safely
Rule out serious conditions
Ensure proper progression
Consulting a chiropractor, physical therapist, or medical provider helps ensure that exercises support healing rather than aggravate the problem (Harvard Health, 2011; Orthopedic Institute SF, n.d.).
Practical Takeaways
Squats and core exercises support lower back and hip health by improving strength, stability, and mobility.
Proper form is essential to prevent injury
Mild back and hip issues often respond well to guided strengthening
Severe pain or neurological symptoms require medical evaluation
An integrative approach provides the most comprehensive care
When exercise is combined with chiropractic and nurse practitioner care, patients often experience better outcomes, fewer flare-ups, and improved quality of movement.
References
Healthline. (2020). Lower back pain when squatting.
https://www.healthline.com/health/back-pain/lower-back-pain-when-squatting
Redefine Your Pain. (n.d.). Does squatting help or hurt lower back pain?
https://redefineyourpain.com/does-squatting-help-or-hurt-lower-back-pain/
Orthopedic Institute of San Francisco. (n.d.). Preventing back pain during exercise.
https://orthopedicinstitutesf.com/5-ways-to-prevent-back-pain-during-exercise-or-everyday-activities-according-to-experts/
Carter Physical Therapy. (n.d.). Lower back pain when squatting.
https://carterpt.com/blog/lower-back-pain-when-squatting
Hinge Health. (n.d.). Hip pain when squatting.
https://www.hingehealth.com/resources/articles/hip-pain-when-squatting/
Cary Orthopaedics. (n.d.). Reducing low back pain through core strength.
https://caryortho.com/reduce-low-back-pain/
Hospital for Special Surgery. (n.d.). Back pain after squats.
https://www.hss.edu/health-library/move-better/back-pain-after-squats
One Peloton. (n.d.). Lower back pain after squats.
https://www.onepeloton.com/blog/lower-back-pain-after-squats
National Center for Biotechnology Information. (2022). Core stabilization exercise and low back pain.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9340836/
Dr. Mauger. (n.d.). A combined approach to back pain treatment.
https://www.drmauger.com/blog/posts/a-combined-approach-to-back-pain-treatment
Harvard Health Publishing. (2011). Strengthening your core the right way.
https://www.health.harvard.edu/blog/strengthening-your-core-right-and-wrong-ways-to-do-lunges-squats-and-planks-201106292810
Jimenez, A. (n.d.). Clinical insights on integrative musculoskeletal care.
https://dralexjimenez.com/
https://www.linkedin.com/in/dralexjimenez/
The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.
Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*
Email: coach@elpasofunctionalmedicine.com
Licensed in: Texas & New Mexico*
