Integrative Chiropractic Healing: Squats and Core for Lasting Relief

Integrative Chiropractic Care at EP Wellness & Functional Medicine Clinic: How Squats and Core Exercises Relieve Lower Back and Hip Pain

At EP Wellness & Functional Medicine Clinic in El Paso, Texas, many patients come in with lower back pain and hip discomfort. These problems often start from muscle strains, poor posture, tight hips or glutes, and weak muscles that support the spine. Led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, our team uses a holistic approach to help. Simple exercises like squats and core workouts, combined with chiropractic adjustments and functional medicine, can bring real relief.

When done correctly, squats and core exercises strengthen the muscles that stabilize the spine, improve body alignment, and increase hip flexibility. This reduces extra stress on the lower back during everyday movements. They help with chronic low back pain, mild sciatica, and general aches caused by weak supporting muscles. Proper form is very important—incorrect form can make pain worse. If you have severe symptoms like numbness or weakness, see a professional right away.

Our integrative method at EP Wellness & Functional Medicine Clinic pairs these exercises with chiropractic care and personalized plans to deliver the best short- and long-term results.

Why Lower Back and Hip Pain Often Happen Together

The lower back and hips work closely together. Issues in one area can quickly affect the other. Tight hip muscles can shift the pelvis, forcing the lower back to take on more work and causing pain. Weak core muscles do not provide enough support to the spine, leading to instability and strains.

Common causes include:

• Muscle imbalances from long hours of sitting or bad posture
• Tight glutes or hip flexors that reduce movement
• Lumbar instability from a lack of strong support
• Mild sciatica due to nerve pressure linked to hip problems

At EP Wellness & Functional Medicine Clinic, Dr. Alexander Jimenez explains that a strong core provides natural support for the spine. It lowers pressure on discs and joints while improving posture and balance (Jimenez, n.d.). Our team addresses root causes with integrative care, combining adjustments, functional medicine, and targeted exercises.

How Squats Can Help with Lower Back and Hip Issues

Squats are a natural movement that builds strength in the legs, glutes, hips, and core. With good form, they teach the body to engage core stabilizers and hip muscles, protecting the lower back.

Benefits of correct squats:

• Strengthen glutes and hamstrings to support the spine better
• Boost hip flexibility and mobility to ease tightness
• Promote better spinal alignment with a neutral spine
• Lessen lower back strain in daily tasks

Research shows that proper strength exercises, such as squats, reduce the risk of back pain by strengthening supporting muscles (Healthline, 2023). Keeping the core engaged during squats stabilizes the spine and avoids overload on the lumbar area (Redefine Your Pain, n.d.).

Dr. Jimenez notes that many patients experience low back pain during squats due to poor form or hidden weaknesses. At our El Paso clinic, we guide patients to correct these and use squats to build strength safely (Jimenez, 2022).

Start with bodyweight squats, focus on a neutral spine, and brace the core.

The Importance of Core Exercises for Pain Relief

Core exercises target the muscles in the abdomen, back, and pelvis. These muscles help stabilize the spine and share the load during movement.

Key benefits of core training:

• Direct support for the lower back to reduce chronic pain
• Better posture to avoid misalignment
• Greater flexibility in the hips and upper back
• Improved balance and lower injury risk

Studies confirm that core stability exercises greatly lower pain and improve function in nonspecific low back pain (Coulombe et al., 2022).

Easy core exercises recommended at our clinic:

• Planks: Hold a straight position on forearms and toes for endurance
• Bird dogs: On all fours, extend opposite arm and leg with neutral spine
• Dead bugs: On back, alternate extending arms and legs while engaging core
• Pelvic tilts: Gently tilt the pelvis to activate the deep abs

Consistent practice improves spinal control and reduces pain (Squat University, 2018).

When Exercises Might Cause Problems

Some pain during squats or core work is a sign to stop. It could mean tight muscles, limited mobility, or a disc issue.

Warning signs:

• Sharp pain, numbness, or leg weakness
• Pain that gets worse with movement
• Balance issues or radiating pain

In these cases, see a professional (Hinge Health, n.d.). At EP Wellness & Functional Medicine Clinic, we assess and customize plans.

Our Integrative Approach at EP Wellness & Functional Medicine Clinic

Dr. Alexander Jimenez and our team specialize in combining chiropractic adjustments with squats, core exercises, and functional medicine for lower back and hip pain.

Adjustments realign the spine and fix joint issues. A strong core helps these changes last longer (Burstein, 2023).

Advantages of our method:

• Treats muscle imbalances and misalignment together
• Helps acute and chronic conditions
• Focuses on natural healing to reduce medication needs
• Personalized plans for lasting results

With over 30 years of experience, Dr. Jimenez integrates adjustments with functional exercises to help patients with sciatica, hip pain, and low back problems achieve full recovery (Jimenez, n.d.).

Tips to Start Safely

Always consult a doctor, chiropractor, or nurse practitioner before starting any exercise, especially if you have pain or an injury. At our clinic, we teach proper form.

Safe starting tips:

• Begin with bodyweight moves
• Engage core and keep neutral spine
• Warm up with light activity
• Increase slowly
• Stop if pain worsens

We also mobilize the hips, ankles, and the upper back for balanced relief (Squat University, 2017).

Long-Term Benefits at EP Wellness & Functional Medicine Clinic

Regular squats and core exercises build strength that prevents future pain. They improve function for bending, lifting, and more.

Patients often see:

• Fewer pain flare-ups
• Improved posture and mobility
• Greater body strength
• Lower risk of strains becoming chronic

Combined with our integrative chiropractic and functional medicine care, this supports immediate relief and lifelong wellness.

Contact EP Wellness & Functional Medicine Clinic in El Paso today at 915-850-0900 to schedule a consultation with Dr. Alexander Jimenez and start your path to pain-free living.

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References

Burstein, I. (2023). 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

Coulombe, B. J., et al. (2022). Core stability exercise versus general exercise for chronic low back pain. Journal of Athletic Training. https://pmc.ncbi.nlm.nih.gov/articles/PMC9340836/

Healthline. (2023). Lower back pain when squatting. https://www.healthline.com/health/back-pain/lower-back-pain-when-squatting

Hinge Health. (n.d.). Hip pain when squatting. https://www.hingehealth.com/resources/articles/hip-pain-when-squatting/

Jimenez, A. (n.d.). EP Wellness & Functional Medicine Clinic. https://wellnessdoctorrx.com/

Jimenez, A. (2022). Squat exercises causing low back pain. https://wellnessdoctorrx.com/squat-exercises-low-back-pain/

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

Squat University. (2017). Common squat injuries: 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/