Doctor of Chiropractic/Nurse Practitioner works with patient at the clinic performing squats and core exercises as part of hip and back pain treatment plan
Lower back and hip pain are extremely common problems. Many people feel discomfort when sitting too long, lifting objects, exercising, or even walking. Muscle strains, poor posture, weak core muscles, tight hips, and spinal instability often work together to create pain. Research and clinical experience show that properly performed squats and core exercises can play a powerful role in reducing these issues when used correctly and combined with professional care.
This article explains how squats and core exercises help, when they may not be enough, and why an integrative approach with a chiropractor or nurse practitioner often works best. The information is written clearly and practically, without focusing on students or classrooms.
Lower back and hip pain are rarely caused by just one problem. Most cases involve a combination of:
Weak core stabilizer muscles
Tight hip flexors and glute muscles
Poor posture and movement patterns
Lumbar (lower spine) instability
Joint stiffness or misalignment
When these issues are present, the lower back often works harder than it should. Over time, this overload leads to pain, stiffness, and limited movement (Healthline, 2020).
Common symptoms include:
Achy or sharp lower back pain
Hip tightness or pinching
Pain when squatting, bending, or standing up
Mild sciatica symptoms (buttock or leg discomfort)
Fatigue or weakness in the core
Squats support lower back and hip health by:
Strengthening the glutes, hips, and thighs
Teaching proper hip hinge mechanics
Reducing strain on the lumbar spine
Improving posture and balance
Enhancing joint coordination
Studies show that engaging the hips and core during squatting reduces stress on the lower back, especially in people with movement-related pain (Redefine Your Pain, n.d.; HSS, n.d.).
When the hips and glutes are weak or tight, the lower back compensates. Proper squats:
Shift force away from the spine
Allow hips to absorb movement stress
Improve alignment during daily tasks
This is why many clinicians recommend squats as part of rehabilitation for chronic low back pain (Carter PT, n.d.).
The “core” is more than just abdominal muscles. It includes:
Deep abdominal muscles
Back stabilizers
Pelvic floor muscles
Diaphragm
Together, these muscles protect the spine during movement.
Strong core muscles:
Stabilize the spine during activity
Reduce excessive spinal motion
Improve posture and breathing
Lower the risk of reinjury
Research shows that core stabilization exercises (CSE) improve spinal control and reduce nonspecific low back pain in adults (PMC, 2022).
Squats and core exercises are most effective when combined.
They work together to:
Keep the spine neutral
Support the hips during movement
Prevent excessive forward or backward bending
Improve coordination between muscles
When the core is engaged, the spine stays stable while the hips do the work. This is critical for reducing back strain (Harvard Health, 2011).
Pain during squats does not always mean they are bad. It often means something needs correction.
Tight hip flexors or glutes
Poor ankle mobility
Weak core muscles
Loss of neutral spine
Poor squat depth or control
If these issues are not addressed, squats can increase discomfort rather than reduce it (Squat University, 2017; Movement Solutions, n.d.).
Exercise should not cause sharp or worsening pain. You should stop and seek care if you experience:
Numbness or tingling in the legs
Muscle weakness
Pain radiating down the leg
Loss of bladder or bowel control
Pain that does not improve with rest
These symptoms may indicate nerve involvement or a more serious condition (Hinge Health, n.d.).
Mild sciatica is often related to poor spinal support and hip dysfunction.
Core and hip strengthening can help by:
Reducing nerve compression
Improving pelvic alignment
Decreasing muscle tension
Strengthening the core and hips has been shown to support sciatica recovery when combined with professional care (Pecan Country Chiropractic, n.d.).
Correct form is critical. Effective squats and core exercises require:
Neutral spine
Engaged core muscles
Controlled movement
Hip-dominant motion
Poor form increases stress on the lower back and hips (Orthopedic Institute SF, n.d.).
Keep chest upright
Brace your core gently before moving
Push through the heels
Avoid rounding the lower back
Move within a pain-free range
Exercise is powerful, but it does not fix everything on its own.
An integrative approach combines:
Targeted exercises
Chiropractic adjustments
Nurse practitioner evaluation
Movement correction
Lifestyle and posture guidance
This approach addresses both symptoms and root causes.
According to clinical observations shared by Dr. Alexander Jimenez, DC, APRN, FNP-BC, many patients with lower back and hip pain show:
Muscle imbalances between the hips and the spine
Joint dysfunction limiting movement
Weak core stabilizers
Compensatory movement patterns
Dr. Jimenez emphasizes that when exercises are paired with proper spinal alignment and medical evaluation, patients often experience faster and longer-lasting improvement (Jimenez, n.d.).
Chiropractors and nurse practitioners often collaborate to:
Restore joint alignment
Reduce inflammation and pain
Evaluate nerve involvement
Guide safe exercise progression
Monitor recovery
Research supports integrative care as a way to improve pain outcomes while reducing reliance on medication (Duke Health, n.d.; West Texas Chiropractic, n.d.).
Reduced pain and stiffness
Improved movement confidence
Better posture
Increased strength and stability
Reduced injury recurrence
Improved mobility and performance
This combination makes squats and core exercises effective for both rehabilitation and prevention.
Before beginning any exercise program, especially after injury, consult a:
Chiropractor
Nurse practitioner
Physical therapist
Medical provider
Professional guidance ensures exercises match your condition and ability level (Cary Ortho, n.d.).
Squats and core exercises support back and hip health
Proper form is essential
Pain during exercise is a warning sign
Integrative care improves outcomes
Professional evaluation ensures safety
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.). Prevent 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.). Reduce low back pain. 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
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
PMC. (2022). Core stabilization exercises and low back pain. https://pmc.ncbi.nlm.nih.gov/articles/PMC9340836/
Pecan Country Chiropractic. (n.d.). Core and hip strengthening for sciatica. https://www.pecancountrychiropractic.com/how-strengthening-core-a-hips-helps-alleviate-sciatica
Duke Health. (n.d.). Improving pain management through integrative care. https://physicians.dukehealth.org/articles/improving-pain-management-through-integrative-care-options
Jimenez, A. (n.d.). Clinical insights. https://dralexjimenez.com/