Take charge of your lower back pain now!

"On a scale of 1 to 10, where 1 is a little and 10 is a lot, how would you rate the amount of pain in your lower back?" is a common question that I ask anyone who comes to me with lower back pain for the first time. The answer that saddens me most is "My pain level is about 5 or 6 but I have gotten used to it. As long as it's not 8 or 9, I'm happy..." If you think that way too, please do not let that become your norm. 5 or 6 is not normal and definitely nowhere near good enough! You deserve to have a healthy back.

If someone tells you that:

  • back pain is common and part of aging, don't accept it.
  • your back pain can be easily eliminated with surgery and you have not tried other means of recovery, don't accept it.
  • you just have to start exercising more and your back pain will disappear, don't accept it.
  • you just have to start doing your sit-ups and you will recover, don't accept it.
  • all you have to do is to go for a massage, don't accept it.

Lower back pain is your body's way of telling you that your spine is not stable nor supported in movement, Hence, the pain experienced is a hindrance to you moving more and risk a more serious injury.

Surgery may solve your back pain temporarily because it addresses the symptom of your back pain but it never addresses the cause, possibly resulting in pain returning after a few years. The cause is the posture that you have, the way you move and how you handle loads common in everyday activities. Surgery is always the last resort.

Exercising more can make your back pain better, but it can also make it a lot worst. Think of it this way, if you have misalignments in your body, exercising more can strengthen those misalignments. The key to overcoming back pain is in the type of exercises you do, how you do them and how much you do them.

If your back pain is flexion-related (round back related), the more sit-ups you do, the worst your back pain will become.

If you have a nerve pain or your muscles are already lax, a general massage can create more back pain.

In my last 14 years of teaching people with lower back pain, I realised that many of them did not understand how they can get their back back on track. Even after seeing an Orthopaedic surgeon or a Physiotherapist, many of them did not understand exactly what to do and what not to do. They do not know how to exercise safely on their own and do not have the confidence to take charge of their backs.

I created Get Back On Track because I am passionate about helping people with back pain. I want to set an example and standard to all those coaches who create movement fear and avoidance in their students, and give my students movement confidence and competence instead. I don’t want anyone to have to go through trial and error anymore to understand and address their back pain. You can take clear steps to dramatically improve how you move. Don't turn your back to lower back pain. My mission in life is to teach and inspire people to make changes to improve their quality of life. Let me be part of your journey to take charge of your lower back pain now!

Get Back On Track


29th June 2019, Saturday 11am-1pm

137 Cecil Street, Hengda Building, #12-01,

Singapore 069537

Get Back On Track experiences

Practical & easy to implement daily

"I recently attended the 'Get Back On Track – A Slipped Disc Workshop' conducted by Jerry Teo. Many of us with disc problems tend to avoid any back exercises, resulting in the core becoming weak and back pain sets in. In this workshop, we learned the importance of having a balanced core and how to eventually work towards overcoming our fear and to develop confidence in our movement. It helps us identify whether its movement or fitness training we need and how to work within our own limits and not overloading them. The exercises taught and practiced were practical and easy to implement on a daily basis. I would highly recommended this workshop to those who has disc conditions, suffer from back pain and wants to know how to overcome it."

Kwang Hui

I have been waiting for a workshop like this

"I have been waiting for a workshop like this since sustaining disc herniation in 2015. Going for regular therapies does nor quite cut it for me. The workshop had helped me understand my condition and abilities so much more and the BIG 3 will form the basis of my fitness regime going forward to achieve ‘movement confidence’. Thank you Jerry and team. I have gained so much more awareness since the workshop and will not hesitate to recommend anyone in need of this workshop."

Patsy Lim

A MUST for all who has had lower back pain at any point in their lives.

"An afternoon well spent and well worth the travel time! When Applied Load is more than Tissue Tolerance, getting out of pain, reaching performance goals. Pain relief, strengthening moves to avoid back injuries, how to sit, stand, walk, etc…all in that 3hrs! Thank you Jerry for generously sharing all this knowledge! It is a MUST for all who has had lower back pain at any point in their lives."

Katherine Ong

I would recommend this session to anyone who has back issues – both diagnosed & undiagnosed

"It was an enjoyable session with Jerry, Dorcas, and Jasmine, as it was a good mix of practical and theoretical knowledge. There is a bit of a workout, and I found the Big 3 techniques useful for managing my back stiffness. I would recommend this session to anyone who has back issues – both diagnosed and undiagnosed – because you’ll learn how to break some bad habits and build new ones to improve your back."

Yvonne Chow

Definitely worth it going for the workshop.

"I enjoyed the session Get Back on Track, a workshop for participants with back issues, with Jerry, Dorcas and Jasmine. The session reinforced that my physio sessions have put me on the right track, and in the workshop, I learned some new exercises, as well as focused on details of some well known ones. For example, everyone knows the bird dog moves, but Jerry and his team focused on the breathing as well as the fully stretched arms and legs, as in straight elbow and straight knee. These details took it up to another level. Definitely worth it going for the workshop."

Laura Liong

Learned the principles of a balanced core

"An afternoon well spent. Attended a Slipped Disc workshop by my favorite teacher Jerry of #pilatesbodytree and learned the principles of a balanced core and exercises to strengthen the necessary muscles to reduce pain. 👍👍👍"

Lee Mong Ling

Jerry Teo

  • Co-Founder & Managing Director (Pilates BodyTree®)
  • Co-Founder & Faculty (BodyTree Academy)
  • Regional Director of Education in Asia (EBFA Global)
  • Barefoot Training Specialist® Level 1, 2, 3
  • BARE® Workout Instructor
  • PowerPlate® Certified Master Trainer
  • PowerPlate® Small Group Master Trainer
  • Rehab Trainer
  • Functional Anatomy for Movement & Injuries
  • Clinical Orthopedic Manual Therapy
  • McGill Level 1 & 2
  • Pelvic Floor & Core Foundations (Burrell Education)
  • Women’s Wellness & Whole Body Vibration (Burrell Education)
  • Pilates Method Alliance (PMA®) Certified Teacher
  • Fletcher Pilates® Professional Teacher

"The 1st step to get your back back on track is not to do the physical activities you love. It is to get out of pain.

- Jerry Teo (Managing Director, PBT)