Call Today 07734578959

- SPECIALIST FOR BACK PAIN ST ALBANS · LONDON COLNEY, ST ALBANS -

Back pain in St Albans?
There's a reason —
and a real solution.

Back pain St Albans - If you've tried physio, chiro, osteo, pilates and the gym and you're still in pain, the problem usually isn't you — it's that nothing addressed the root cause. At The Sogunro Practice in London Colney, we help with back pain, sciatica and joint pain through a rehabilitation-informed approach. Ample free parking on site.
  Free Parking & Directions →

Book your session 07734 578959 Teejay's Story →

STOTT PILATES® certified

Qualified sports therapist

Max 7 clients per session

25+ years' experience

London Colney · 2 min M25 J22 →

7 Maximum clients per session

The first step to understanding your back pain

4-6 Sessions to change

Most clients report improvement within 4–6 sessions

3 Complementary methods

Applied Pilates, Reformer apparatus & Osteolates Therapy

Free Parking on site

London Colney · 2 min M25 J22 →

"You've tried everything for your back — and you're still in pain. I know exactly how that feels. That's precisely why I founded Applied Pilates."  Read Teejay's story →

- WHY NOTHING HAS WORKED YET -

Why your back pain keeps coming back

Back pain is rarely caused by a single injury. Instead, it almost always results from a combination of weakness, poor movement patterns, and limited mobility built up over years. As a result, treatments that address only the symptom — the painful spot — tend to give temporary relief at best.

This is the most common reason clients come to us in St Albans. In particular, they have often already seen a physiotherapist, an osteopath, a chiropractor, or spent months at the gym. However, none of those approaches identified why their body was moving the way it was.

"Pain is rarely caused by the thing that hurts. It's usually caused by how the structures around it are moving."

How Teejay's approach is different →

01

The root cause was never identified

Most treatments target the painful area. However, the cause is often elsewhere — weak deep core muscles, restricted hips, or poor spinal control.
02

The exercises weren't specific to you

Generic exercises from a class or video can worsen back pain. Therefore, every exercise needs to be chosen for your specific presentation.
03

There was no progressive plan

Relief without a structured, progressive plan rarely lasts. As a result, the pain returns once treatment stops.
04

Movement was never retrained

Lasting change requires retraining how you move. In other words, your body needs to learn new patterns — not just be treated and sent home.

- WHAT WE HELP WITH -

More than back pain - conditions we help in St Albans

Back pain is the most common reason clients come to The Sogunro Practice. However, the same rehabilitation-informed approach helps a wide range of related conditions. In each case, we start by understanding how your body moves — then we build a plan around it.

🔻Chronic lower back pain The most common condition we help with. We address the weakness and movement patterns behind the pain — not just the painful area itself. As a result, the improvement lasts. Book assessment→

🏥 Post-surgical rehabilitation Returning to strength after orthopaedic or spinal surgery requires precision. As a result, Teejay works alongside surgeon and physio referrals to rebuild function safely. Osteolates Therapy→

⚡Sciatica & nerve pain Sciatica responds well to targeted movement. However, the wrong exercises make it worse. Therefore, every programme is built around your specific presentation and reviewed as you progress. How Reformer Pilates helps→

🧍Posture & neck pain Long hours sitting lead to postural dysfunction, neck strain and back pain. However, most gym programmes simply reinforce the imbalance. Therefore, we correct the root cause instead. Movement re-education→

🦴Joint pain — hips, knees, shoulders Joint pain is frequently linked to muscle imbalance. In addition, the full apparatus lets us work around a painful joint while addressing the cause behind it. Full apparatus studio→

🦴 Hypermobility & instability Hypermobile clients need strength and control, not more flexibility. In fact, more flexibility can increase instability. As a result, we focus on stability and joint control. How the apparatus helps→

🤸 Osteoarthritis & osteoporosis Both conditions need exercise that is safe, controlled, and progressive. Because of this, the Reformer's adjustable spring resistance is ideal — it works with your body, not against it. Teejay's clinical background→

🏃 Sports injuries & recovery Teejay has worked with world champion squash players and Premier League footballers. In addition, recreational athletes recovering from injury benefit from the same clinical reasoning.. Read client results→

Please note: Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates and Osteolates Therapy are movement-based rehabilitation and exercise services delivered by a STOTT Pilates certified instructor and qualified sports therapist. If you are under active medical care, please consult your GP before booking.

- HOW WE HELP -

Three complementary methods for lasting relief

We don't rely on a single technique. Instead, we combine three complementary methods — choosing the right blend for your specific condition. As a result, your plan is built around your body, not a fixed routine.

🧘

Applied Pilates

Rehabilitation-informed Pilates built around your movement assessment. Every exercise is chosen because it is clinically appropriate for your back — not because it fills a class plan.

Learn about Applied Pilates →

⚙️

Reformer & Apparatus

The full STOTT Pilates apparatus — Reformer, Cadillac, Wunda Stability Chair and Barrels. Because of this, we can adjust resistance precisely and work around pain while addressing its cause.

Explore the apparatus studio →

🌿

Osteolates Therapy

Teejay's own system — hands-on soft tissue treatment combined with rehabilitation movement. In other words, it bridges the gap between therapy and exercise that most studios cannot offer.


Discover Osteolates Therapy →

- CLIENT RESULTS -

Real results from St Albans clients who were still in pain

★★★★★ Google Reviews · London Colney, St Albans

★★★★★ 

CHRONIC LOWER BACK PAIN

"I had seen three physios and a chiropractor over two years. After six sessions with Teejay I finally understood what was actually happening in my body. The assessment alone was worth every penny." — SARAH M. · ST ALBANS

★★★★★ 

SCIATICA

"I was terrified of making my sciatica worse. Teejay worked around every concern and every session felt purposeful and safe. Six months later I'm back to full mobility." — DIANE K. · HARPENDEN

★★★★★ 

POST-SURGERY REHABILITATION

"Nobody else explained my movement patterns to me like that. The combination of Osteolates Therapy and the small group sessions completely transformed how I exercise." — MARK T. · RADLETT 

Read all client reviews →

- GETTING STARTED -

Three steps to lasting relief

Every client begins the same way — with an honest assessment of what's actually happening. As a result, the rest follows naturally from there.

01

Movement Assessment

£85

60 min 1-to-1 with Teejay. We assess how you move, review your history, and identify the root cause of your back pain. No obligation to continue.
Book assessment→

02

1-to-1 Programme

From £86/session

A personalised plan built on your assessment. We retrain how you move, progressively and safely, using the method best suited to your condition.
View prices→

03

Ongoing Support

From £129/mo

Small group membership or pay-as-you-go sessions keep your back strong long term. Maximum 7 clients. Monthly rolling - no lock-in.
View membership options→

Book your £85 movement assessment right now, call Teejay directly 07734 578959

Choose your Pilates Studio Wisely - Read BBC news →

QUALIFICATIONS & PROFESSIONAL CREDENTIALS

✓ STOTT PILATES® Full Comprehensive Certified ✓ YMCA Professional Fitness Instructor ✓ Qualified Sports Therapist ✓ Trigger Point Dry Needling ✓ Studied BSc (Hons) Osteopathy - Middlesex University ✓ Registered Healthcare Practitioner ✓ England Over-60s Squash Representative 2024

View full credentials and professional background→

- EVERYTHING YOU NEED BEFORE YOU BOOK -

📍
LOCATION
London Colney, St Albans
Free parking on site. 2 min M25 J22. Unit 5, Hertfordshire Business Centre, AL2 1JG.
Directions & map →

🕐
SESSIONS
Monday – Saturday
Morning from 8.30am. Evening to 7.30pm. Saturday mornings available.
Full timetable →

💷
PRICING
Assessment from £85
1-to-1 from £95. Small group £32. Membership from £129/mo. Osteolates from £65.
All prices →

⭐
SOCIAL PROOF
5-star Google reviews
Read what St Albans, Harpenden and Radlett clients say about their results.
Read all reviews →

- COMMON QUESTIONS -

Questions about back pain treatment in St Albans

Can Pilates help my back pain if nothing else has worked? Yes — this is the most common situation our clients are in. If physio, chiro, osteo and the gym haven't helped, it is usually because none of them identified the root cause. The £85 movement assessment is designed specifically to find it. As a result, your programme addresses why your back hurts — not just where. Read Teejay's approach →

Is it safe to exercise with back pain or sciatica? It depends entirely on the exercises. Generic exercise can worsen back pain and sciatica. However, the right exercises — chosen for your specific presentation — are one of the most effective long-term solutions. Because of this, every new client starts with an assessment before any exercise is prescribed. If you are under medical care, please consult your GP first.

How quickly will my back pain improve? Most clients report meaningful improvement within 4–6 sessions, though this depends on the condition and how long it has been present. In particular, improvement comes from understanding and retraining how your body moves — not from hoping repetition eventually works.

What's the difference between your three methods? Applied Pilates retrains how you move. Reformer and apparatus let us adjust resistance precisely and work around pain. Osteolates Therapy adds hands-on soft tissue treatment. As a result, we choose the right blend for your condition rather than relying on one technique. Learn about Osteolates →

How much does back pain treatment cost in St Albans? Everyone starts with the £85 movement assessment. After that, 1-to-1 sessions are from £95, small group from £32, and monthly membership from £129. See full prices and membership options →

Where are you and is there parking? Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Ample free parking on site. 2 minutes from M25 junction 22. 10 minutes from St Albans, Radlett and Hatfield. Map and directions →

- READY TO START? -

Find out what's really going on with your back.

Your £85 movement assessment is a 60-minute 1-to-1 with Teejay. He'll assess how you move, explain what he finds, and give you a clear, honest plan. No generic advice. No obligation to continue. Ample free parking on site.  Free Parking & Directions→

Call to Book your £85 Assessment Today

info@thesogunropractice.co.uk

The Sogunro Practice · Applied Pilates & Osteolates Therapy, London Colney · St Albans · Hertfordshire · Free parking on site