Hello Singapore, it’s time we talk about your body weight (and back pain)!

Just last week, the Ministry of Health published that Singapore’s obesity rate is the highest since 2010! This is no good news. Obesity comes with a myriad of health risks such as lower life expectancy, cardiovascular issues like high blood pressure (hypertension), diabetes, mental illness like depression, and even low back pain!

There are tons of reasons why you should be paying attention to your body weight . . . and you probably already know them.

Knowing is not half the battle won

chronic pain recovery chart
There are many factors involved in facilitating a behaviour change. While head knowledge is important and can be helpful, there are many, many more factors to consider!

The fact that you are reading our blog means you care. It means you care enough to want to learn more. This is a great start! However, as you have probably personally experience yourself (hint hint: failed new year resolution), knowing is NOT half the battle won.

When it comes to weight loss, virtually everybody knows what they need to do is to eat less and exercise more. It’s really that straightforward.

The problem is taking action on what you already know is not as simple as it seems.

How can Square One Active Recovery x Pom Pi Pi CrossFit help you?

We are probably the only space in Singapore that offers a true integrated approach to weight loss. We have a clinical dietitian as well as exercise trainers on the team that can help you navigate your journey to a healthier BMI.

When it comes to exercise, a lot of overweight individuals are worried that they may physically injure themselves. You may have knee pain or back pain, and you are not quite confident of exercising with just a random personal trainer.

Well, we got you recovered. We have our own chiropractor who can help you get through this as well!

Exercising alone is ineffective for losing weight!

weight loss, obesity singapore

You may have tried group workout classes like CrossFit, F45 to try to lose weight to no avail. Well, here’s the thing … exercise alone is not going to go very far at lowering your BMI.

This is why we need science and why professional help can sometimes be super helpful for you. Vox published a very easy to read article on why it’s hard to lose weight from exercise.

Sure, exercise does help you burn calories. However, most of the energy expenditure (i.e., calories burnt) come from being alive! Only about 20-30% of your energy expenditure can come from exercise.

This is why exercising alone is ineffective when it comes to losing weight.

You will need a dietary intervention to optimise weight loss.

This is where our weight loss programme delivers from other gyms and fitness centres. We have an accredited clinical dietitian in our team!

Yes, obesity does contribute to back pain

barbell technique, pom pi pi crossfit
We started Pom Pi Pi CrossFit because there are so many benefits to exercising! From chronic pain to weight loss to coping with anxiety, exercise can help!

We wouldn’t go as far as to say that obesity causes back pain. Research, however, does suggest that being overweight puts you at higher risk of back pain.

What does this mean for you?

If you are both overweight and experiencing back pain, it will be a good idea to address both at the same time. This is because even if you were to work on your back pain and attain perfect symptom resolution (i.e., no more back aches and soreness) without losing some weight, it’s likely that your symptoms will return.

Whole-person approach to recovery is not some fluff or marketing talk! At the end of the day, if you want good results, you must be willing to go the extra mile for it.

A study in 2009 reviewed 33 studies to find that there is indeed a relationship between high BMI and low back pain. In their study, they found that overweight individuals are more likely to have back pain than those who are not overweight. Furthermore, those who are obesity are even at greater risk of back pain than those who are overweight.

In short, it’s likely that the heavier you are, the more likely you are to experience back pain.



Frustrated by the lack of results-driven and ethical chiropractic clinics in Singapore, Chiropractor Jesse Cai found Square One Active Recovery to deliver meaningful and sustainable pain solutions.

Our goal? To make our own services redundant to you.

*We do not offer temporary pain relief such as chiropractic adjustments, dry needling, or any form of soft tissue therapy.