Squats and Core Training for Lower Back and Hip Pain: A Biomechanical, Evidence-Based Chiropractic Science Perspective

Lower back and hip pain are among the most common movement-related complaints seen in clinical and chiropractic settings. From an evidence-based and biomechanical perspective, these issues rarely come from a single injured structure. Instead, they develop from movement dysfunction, muscle imbalance, poor load distribution, and reduced spinal stability.

Research and clinical observation consistently show that properly performed squats and targeted core exercises can reduce pain, restore movement efficiency, and improve long-term outcomes—when they are prescribed correctly and integrated with professional care.

This article explains how squats and core training influence spinal mechanics, why poor technique causes pain, and how an integrative chiropractic and nurse practitioner model—aligned with chiropractic science—supports both short- and long-term recovery.

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Understanding the Biomechanics of Lower Back and Hip Pain

Lower back and hip pain are closely linked through shared muscles, joints, and nerve pathways. When one area fails to move or stabilize properly, another area compensates.

Common contributing factors include:

• Weak deep core stabilizers

• Limited hip mobility

• Overactive lumbar muscles

• Poor postural control

• Faulty movement patterns during daily tasks

Biomechanically, the lumbar spine is designed for stability, while the hips are designed for mobility. When the hips lose mobility, the lower back is forced to move more than it should, leading to strain and irritation (Squat University, 2017; Natural Care Center, n.d.).

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Why Squats Are a Foundational Human Movement

Squats are not just a gym exercise—they are a fundamental movement pattern. Sitting, standing, lifting, and even walking rely on the same joint coordination used in squatting.

From a chiropractic science standpoint, squats:

• Train coordinated hip–spine movement

• Reinforce proper load transfer through the pelvis

• Strengthen the posterior chain (glutes, hamstrings)

• Reduce excessive lumbar motion

When performed correctly, squats reduce shear forces on the lumbar spine by allowing the hips to absorb force (HSS, n.d.; Redefine Your Pain, n.d.).

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How Improper Squats Contribute to Pain

Pain during squatting does not automatically mean squats are harmful. It usually signals movement dysfunction.

Common biomechanical errors include:

• Loss of neutral spine

• Excessive forward trunk lean

• Poor core engagement

• Limited ankle or hip mobility

• Overreliance on the lower back

These faults increase compressive and shear forces on the lumbar spine and can irritate discs, joints, or surrounding soft tissue (Carter PT, n.d.; Movement Solutions, n.d.).

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The Core: The Spine’s Stabilization System

The core is best understood as a stability system, not just visible abdominal muscles.

It includes:

• Transverse abdominis

• Multifidus

• Pelvic floor

• Diaphragm

Together, these muscles create internal spinal support during movement.

Why Core Stability Matters

Evidence shows that core stabilization exercises (CSE) improve spinal control and reduce nonspecific low back pain by improving neuromuscular coordination rather than brute strength (PMC, 2022).

Core training helps:

• Control spinal motion

• Reduce micro-instability

• Improve load tolerance

• Support efficient movement

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Why Squats and Core Training Must Work Together

Squats without core control overload the spine. Core exercises without functional movement fail to transfer into daily life.

When combined, they:

• Maintain neutral spinal alignment

• Allow the hips to generate force

• Reduce stress on lumbar discs and joints

• Improve movement confidence

This integrated approach reflects the joint-by-joint model, where stability and mobility alternate throughout the body (Squat University, 2018).

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Hip Tightness, Glute Weakness, and Lumbar Compensation

Tight hip flexors and weak glutes are strongly linked to lower back pain.

When the hips cannot extend or rotate properly:

• The lumbar spine compensates

• Muscles fatigue quickly

• Pain develops with repetition

Corrective squats and hip-focused core exercises restore proper sequencing, allowing the spine to stabilize while the hips move (Cary Ortho, n.d.).

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Squats, Core Training, and Mild Sciatica

Mild sciatica symptoms are often mechanical rather than purely neurological.

Core and hip strengthening can help by:

• Improving pelvic alignment

• Reducing nerve irritation from instability

• Decreasing muscle tension around the sciatic nerve

Research and clinical evidence show improved outcomes when strengthening is paired with manual care and movement correction (Pecan Country Chiropractic, n.d.).

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When Exercise Is Not Enough

Exercise alone is not always sufficient, especially when pain persists or worsens.

Red flags that require professional evaluation include:

• Numbness or tingling

• Progressive weakness

• Pain radiating below the knee

• Balance problems

• Loss of bladder or bowel control

These symptoms may indicate nerve compression, disc pathology, or joint dysfunction, all of which may require further assessment (Hinge Health, n.d.).

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Chiropractic Science and Integrative Care

From a chiropractic science perspective, movement correction is most effective when paired with:

• Joint mobility restoration

• Neuromuscular re-education

• Spinal alignment optimization

• Functional exercise progression

Chiropractic adjustments can restore joint motion, while targeted exercises reinforce new movement patterns.

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Integrating Nurse Practitioner Oversight

The inclusion of a nurse practitioner adds medical depth by:

• Screening for neurological or systemic causes

• Ordering imaging or labs when needed

• Managing inflammation or pain safely

• Coordinating long-term recovery strategies

This dual-scope model aligns with current integrative pain management research (Duke Health, n.d.).

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Clinical Observations from Dr. Alexander Jimenez

According to clinical observations from Dr. Alexander Jimenez, DC, APRN, FNP-BC, patients with chronic lower back and hip pain often demonstrate:

• Poor hip–spine dissociation

• Weak deep core stabilizers

• Compensatory movement under load

• Recurring flare-ups without corrective care

Dr. Jimenez notes that combining biomechanically sound exercise with spinal care and medical oversight produces more durable outcomes than exercise or adjustments alone (Jimenez, n.d.).

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Short-Term vs Long-Term Outcomes

Short-Term Improvements

• Reduced pain and stiffness

• Improved movement confidence

• Better posture awareness

Long-Term Benefits

• Improved spinal stability

• Reduced recurrence of injury

• Enhanced performance and mobility

• Better load tolerance in daily life

This aligns with evidence showing integrative approaches outperform isolated interventions (West Texas Chiropractic, n.d.).

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Starting Safely: Professional Guidance Matters

Before beginning or progressing an exercise program, especially after injury, individuals should consult:

• Chiropractors

• Nurse practitioners

• Physical therapists

• Qualified movement professionals

Proper screening ensures exercises are appropriate and safe (Harvard Health, 2011).

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Key Evidence-Based Takeaways

• Squats train functional hip–spine coordination

• Core stability protects the lumbar spine

• Pain during exercise signals dysfunction, not failure

• Technique and progression matter

• Integrative chiropractic care improves outcomes

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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/

Carter Physical Therapy. (n.d.). Lower back pain when squatting. https://carterpt.com/blog/lower-back-pain-when-squatting

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 for low back pain. https://pmc.ncbi.nlm.nih.gov/articles/PMC9340836/

Squat University. (2017). Common squat injuries and low back pain. https://squatuniversity.com/2017/01/26/common-squat-injuries-low-back-pain-pt-5-the-joint-by-joint-approach/

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

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/