**Quick note before we dive in: if you’re looking for a complete, kettlebell-friendly core program that’s easy on your back and takes 8 minutes or less per day, check out my 28-Day Lower Back Fix -> 8 Minute Lower Back Fix​

I was chatting with a client the other day.

He was struggling with some nagging lower back pain.

He was training consistently with kettlebells — which is great! — but then potentially undoing all that good work with a high-rep sit-up finisher after most every session.

Now. I am not a medical professional, and this is not medical advice. If you already have significant back pain, it is recommended to consult a physical therapist before starting a new exercise regimen.

HOWEVER.

Sit-ups and crunches are generally not recommended for back pain, as they can cause significant spinal disc pressure through repetitive flexion, potentially aggravating injuries.

More specifically, according to Harvard Health, this is because of things like:

— Repetitive Flexion: Bending the spine forward repeatedly creates immense compressive pressure on spinal discs.
— Hip Flexor Strain: Sit-ups heavily involve the hip flexors, which, when tight, pull on the lower spine, causing discomfort.
— Poor Posture: Many individuals perform them with improper form, increasing risk.

Now — can you get away with doing sit-ups and crunches and potentially be fine? Maybe.

However — why not do what we know is best from a research perspective — especially when kettlebell training already builds serious core strength the right way?

Better Alternatives for Core Strength

— Planks: Considered the gold standard, these build stability without stressing the spine. In the 8-Minute Lower Back Fix, we do different plank variations — side plank supported (in a specific way), HardStyle (high body tension as you get stronger), and more.
— Bridges: These strengthen the core and glutes while keeping the lower back supported. Specific setups using things like blocks and bands to assist can help greatly.
— Bird-Dog: A safe exercise on hands and knees that improves stability by working the core and back together. This can start at a lower level and progress to different ways to add resistance.
— Dead Bug: Lying on the back, this exercise challenges the core without loading the spine. Same here — can start with lower-level versions and progress up to added weight and more. All things we cover in the 8-Minute Lower Back Fix.​

And in my non-medical opinion — based on what the research generally suggests — it’s worth considering stopping sit-ups and crunches and exploring some of the alternatives covered in today’s email instead, especially if lower back pain is something you’re managing.

As always, consult a qualified medical professional before making changes to your exercise routine, especially if you are managing an existing injury or condition.

If you want to check out my complete program that includes exercises like these and many more, organized into a short (8 minutes or less) daily routine that’s a full 28-day challenge, check out:

-> 8 Minute Lower Back Fix (kettlebell-friendly, back-safe core training)​

Cheers!

— Forest