Strong Core + Chiropractic for Lower Back and Hip Pain Relief

Relieve Lower Back and Hip Pain with Squats, Core Exercises, and Chiropractic Care at El Paso Back Clinic®

Many people in El Paso suffer from lower back pain and hip discomfort due to daily activities, work demands, injuries, or long-term issues. These problems often stem from muscle strains, poor posture, tight hips or glutes, and weak supporting muscles. At El Paso Back Clinic® in El Paso, TX, we specialize in helping patients overcome these challenges through personalized chiropractic care, rehabilitation, and safe exercises.

Squats and core exercises, performed correctly, strengthen the muscles that support the spine, improve alignment, and enhance hip mobility. This reduces stress on the back during movement. They are effective for chronic low back pain, mild sciatica, and general aches from weak muscles. Proper form is essential—sharp pain, numbness, or weakness means you should seek professional evaluation first.

Why Lower Back and Hip Pain Often Occur Together

The lower back and hips are closely connected through shared muscles, joints, and nerves. Tight hips or glutes can tug on the back, leading to strain. Weak core muscles cause spinal instability and poor posture, leading to chronic pain.

• Muscle imbalances force the back to overcompensate in everyday tasks.
• Reduced hip mobility leads to excessive forward leaning, stressing the lower back.
• Problems in ankle or upper back mobility contribute further.

These factors can result in lumbar instability or pain radiating from the hips to the back.

How Squats Benefit Lower Back and Hip Conditions

Squats strengthen the legs, glutes, and core. With proper technique, they relieve pressure from the lower back.

Proper squats maintain a neutral spine and engaged core, providing stability and minimizing lumbar strain. Activating core and hip muscles during squats supports the spine, preventing excessive arching or rounding.

Squats also increase hip mobility. Tight hip flexors are a common cause of back pain during deeper squats. Improved flexibility allows the hips to function better, sparing the back from overload.

• Builds glutes and legs for stronger spinal support.
• Enhances blood flow and reduces inflammation in the area.
• Aids mild pain that improves with gentle activity.

Research supports that the correct form reduces risks associated with squats.

Core Exercises: A Key to Back and Hip Relief

Core exercises focus on deep muscles in the abdomen, back, and pelvis, acting as a natural spinal brace.

Strong core muscles enhance posture and balance, easing the load on spinal discs and preventing persistent pain from inadequate support. Studies show core stability exercises effectively reduce non-specific low back pain and improve function.

Core training also supports hip pain by stabilizing the pelvis, which is beneficial for conditions like arthritis or glute tightness.

• Planks and bird-dogs develop endurance in stabilizing muscles.
• Pelvic tilts and bridges safely activate deep muscles.
• Standing core activities help relieve pain from prolonged sitting.

Evidence indicates that core exercises often outperform general workouts in reducing pain.

Mastering Proper Form for Safe Squats and Core Work

Incorrect squat form is a leading cause of lower back pain. Frequent mistakes include back rounding, knee collapse, or excessive weight.

Safe squat guidelines:

• Position feet shoulder-width apart, toes slightly turned out.
• Engage your core as if bracing for impact.
• Hinge at the hips, keep the chest high, and descend until the thighs are parallel to the ground.
• Drive up through heels, maintaining a neutral spine.

For core exercises, prioritize controlled movement. Hold planks straight with tight abs—avoid dipping or arching.

Begin with bodyweight versions and always warm up to boost circulation and lower injury risk.

Pain during squats typically indicates a weak core, tight hips, or mobility deficits. Address these with targeted stretches and progressive loading.

When Exercises Are Helpful and When to Get Professional Care

Squats and core exercises support:

• Chronic low back pain from muscle weakness.
• Mild sciatica by decreasing nerve pressure.
• Hip tightness referring pain to the back.
• Posture-related daily discomfort.

They foster long-term resilience and prevent compensatory back strain. Halt immediately if experiencing severe pain, numbness, weakness, or loss of balance—these may indicate serious conditions such as a disc herniation.

Consult a provider before beginning, especially if you have pre-existing injuries.

Integrative Care at El Paso Back Clinic®

At El Paso Back Clinic®, Dr. Alexander Jimenez, DC, APRN, FNP-BC, leads a team that delivers comprehensive, integrative chiropractic and wellness care for lower back and hip pain. Our approach combines squats and core exercises with chiropractic adjustments, spinal decompression, physical therapy, functional medicine, and rehabilitation programs.

Chiropractic adjustments correct misalignments and joint dysfunctions. A reinforced core helps maintain these corrections by enhancing spinal stability.

Dr. Jimenez creates tailored plans that address root causes through evidence-based protocols, drawing on over 30 years of experience in complex injuries, sciatica, and chronic pain. This multidisciplinary method often yields superior, sustained results compared to isolated treatments.

Visit our main location at 11860 Vista Del Sol, Suite 128, El Paso, TX 79936, or call (915) 850-0900 to schedule your consultation.

Beginner Exercises to Try Under Guidance

Start with these fundamentals, supervised by our team:

• Bodyweight Squats: 3 sets of 10-15 repetitions, emphasizing technique.
• Glute Bridges: Lie on your back, and elevate your hips by engaging your glutes.
• Bird-Dog: On hands and knees, extend opposite arm and leg while bracing core.
• Planks: Maintain position for 20-30 seconds, gradually increasing duration.
• Pelvic Tilts: On the back, press the lower back into the floor via a pelvic tilt.

Incorporate 2-3 sessions weekly. Include hip mobility work and advance gradually.

Regain Comfort and Mobility Today

At El Paso Back Clinic®, squats and core exercises form integral components of our rehabilitation strategies for lower back and hip pain. They fortify stabilizing muscles, correct alignment, and promote mobility to manage strains, poor posture, instability, and tightness.

Combined with expert chiropractic and integrative care under Dr. Alexander Jimenez, they deliver lasting strength and relief.

Reach out to El Paso Back Clinic® today. Our team will assess your needs and develop a customized plan for optimal recovery.

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References

Burstein, I. (n.d.). The power of core strength: How a strong core enhances chiropractic adjustments. https://www.ilanbursteindc.com/the-power-of-core-strength-how-a-strong-core-enhances-chiropractic-adjustments

Cary Orthopaedics. (n.d.). Reduce low back pain with strong core. https://caryortho.com/reduce-low-back-pain/

El Paso Back Clinic®. (n.d.). Home. https://elpasobackclinic.com/

Harvard Health Publishing. (2011). Strengthening your core: Right and wrong ways to do lunges, squats, and planks. https://www.health.harvard.edu/blog/strengthening-your-core-right-and-wrong-ways-to-do-lunges-squats-and-planks-201106292810

Healthline. (n.d.). Lower back pain when squatting: Causes and treatments. https://www.healthline.com/health/back-pain/lower-back-pain-when-squatting

Jimenez, A. (n.d.). Injury specialists. https://dralexjimenez.com/

Mauger Medical. (n.d.). A combined approach to back pain treatment. https://www.drmauger.com/blog/posts/a-combined-approach-to-back-pain-treatment

Redefine Your Pain. (n.d.). Does squatting help or hurt lower back pain?. https://redefineyourpain.com/does-squatting-help-or-hurt-lower-back-pain/

Shamsi, M., et al. (2022). A systematic review of the effectiveness of core stability exercises in patients with non-specific low back pain. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC9340836/

Squat University. (2018). Core training: Bridging rehab to performance. https://squatuniversity.com/2018/11/01/core-training-bridging-rehab-to-performance/