★★★★★
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."
"I tried physio, chiro, osteo, pilates and the gym. None of them ever explained why it kept happening. That’s why I built Applied Pilates."
Why nothing has worked yet
Why your back pain
keeps coming back.
Back pain is rarely caused by a single injury. It almost always results from a combination of weakness, poor movement patterns, and limited mobility built up over years. 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. They have often already seen a physiotherapist, an osteopath, a chiropractor, or spent months at the gym. None of those approaches identified why their body was moving the way it was.
"I spent 10 years seeing specialists. None of them ever explained why it kept happening. Understanding the root cause is the difference between temporary relief and lasting change."
01
The root cause was never identified
Most treatments target the painful area. The cause is often elsewhere — weak deep core muscles, restricted hips, or poor spinal control driving load onto structures that cannot cope.
02
The exercises weren’t specific to you
Generic exercises from a class or video can worsen back pain. Every exercise needs to be chosen for your specific presentation, history, and movement patterns.
03
There was no progressive plan
Relief without a structured, progressive plan rarely lasts. The pain returns once treatment stops because the underlying movement problem was never corrected.
04
Movement was never retrained
Lasting change requires retraining how you move — not just treating and sending you home. Your body needs to learn new patterns under controlled, progressive load.
Understanding the mechanism
Where back pain actually
comes from.
Four root causes that drive most chronic lower back pain and sciatica — and why treating only the symptom misses the point entirely.
Root causes of chronic back pain & sciatica — schematic
Click any condition for more information. The L4/L5 disc level (highlighted in red) is the most common site of chronic lower back pain and sciatica. Applied Pilates and Osteolates Therapy address all four root causes simultaneously.
How we help
Three complementary methods
for lasting relief.
We don’t rely on a single technique. Instead we combine three methods, choosing the right blend for your specific condition, history and goals.
01 — The foundation
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. Maximum 7 clients per session.
About the apparatus studio02 — The equipment
Reformer & Apparatus
The full STOTT Pilates apparatus — Reformer, Cadillac, Wunda Chair and Barrels. Resistance is adjusted precisely, allowing work around a painful joint while addressing its cause.
Full apparatus suite03 — The missing link
Osteolates Therapy
Teejay’s own system — hands-on soft tissue treatment combined with rehabilitation movement in one session. It bridges the gap between therapy and exercise that most studios cannot offer.
About Osteolates TherapyWhat we help with
More than back pain —
conditions we treat in St Albans.
The same rehabilitation-informed approach helps a wide range of related conditions. In each case, we start by understanding how your body moves — then build a plan around that.
Sciatica & Nerve Pain
The most common condition we help with. We address the weakness and movement patterns behind the pain, not just the painful area itself.
Sciatica page →
Facet Joint Syndrome
Repeated flare-ups of severe back pain often trace to facet joint dysfunction. Specifically treatable with the right Applied Pilates approach.
Facet joint page →
Shoulder & Neck Pain
Long hours at a desk lead to postural dysfunction, neck strain and back pain. We correct the root cause rather than reinforce the imbalance.
Shoulder & neck page →
Sports Injuries & Recovery
Facet joint bruising, pars defect, sciatic impingement and trigger points common in golf, tennis, padel, hockey and CrossFit.
Sports injury page →
Osteoarthritis & Osteoporosis
Safe, controlled, progressive loading through the Reformer’s adjustable spring resistance. Works with your body, not against it.
Osteoarthritis page →
Pilates for Over 60s
Strength and balance don’t have an age limit. Clients in their sixties, seventies and beyond build genuine strength safely.
Over 60s page →
Hip & Knee Pain
Joint pain frequently links to muscle imbalance and pelvic alignment. The full apparatus allows work around a painful joint while addressing its cause.
Hip & knee page →
Post-Surgery Rehabilitation
Returning to strength after orthopaedic or spinal surgery requires precision. Teejay works alongside surgeon and physio referrals.
Post-surgery page →
Posture Correction
Posture is a strength issue, not a habit issue. We retrain the muscles that hold good alignment rather than offering postural reminders.
Posture page →
Hypermobility & Joint Instability
Hypermobile clients need strength and control, not more flexibility. We focus on proprioception and joint stability.
Hypermobility page →
Men’s Applied Pilates
Most men who attend are not there for fitness. They come because they are in pain, post-surgery, or injured in sport.
Men’s Pilates page →
Osteolates Therapy
Hands-on soft tissue treatment combined with targeted Applied Pilates exercise in one session. Developed by Teejay Sogunro.
Osteolates page →ℹ
Please note: Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates and Osteolates Therapy are movement-based rehabilitation services. If you are under active medical care, please consult your GP before booking.
Real results
St Albans clients who were
still in pain — until this.
★★★★★ Google Reviews · 4.9 from 117 reviews · London Colney, 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."
★★★★★
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."
★★★★★
Back pain · 8 months
"Fast forward 8 months and I am swimming, cycling and managing to work unimpeded. My core strength has improved dramatically. I can’t recommend Teejay highly enough."
Getting started
Three steps to lasting relief.
Every client begins the same way — with an honest assessment of what’s actually happening. Everything follows naturally from there.
01
Movement Assessment
£85
60 min 1-to-1 with Teejay. We assess how you move, review your injury history, and identify the root cause of your back pain. No obligation to continue. No generic advice.
Book assessment →02
1-to-1 Programme
From £79.83
A personalised programme built on your assessment. We retrain how you move, progressively and safely, using the right method for your condition. First block includes complimentary Osteolates Express (£65 value).
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. Essential £129/month · Premium £219/month.
View membership →Qualifications behind the approach
STOTT PILATES® Full Comprehensive Certified STOTT PILATES® Rehabilitation Certified Qualified Sports Therapist Trigger Point Dry Needling Studied BSc (Hons) Osteopathy — Middlesex University YMCA Qualified Fitness Professional Registered Healthcare Practitioner — CNHC & CThA England Over-60s Squash Representative 2024 25 years professional practice · Founded 2001
View full credentials and professional backgroundEverything you need before you book
LocationLondon Colney, St AlbansFree parking · M25 J22 → ScheduleMon–Sat availabilityView timetable → PricingFrom £85 assessmentAll prices → Reviews4.9 Stars · 117 ReviewsRead reviews → The methodReformer & Apparatus StudioFull apparatus → TherapyOsteolates TherapyFrom £65 → AboutTeejay SogunroFull credentials → ConditionSciaticaRead more → ConditionFacet Joint SyndromeRead more → SportsSports Injury RehabRead more → Men’sMen’s Applied PilatesRead more → BBC NewsChoose your studio wiselyRead article →
Common questions
Questions about back pain
treatment in St Albans
-
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. Your programme then addresses why your back hurts — not just where. Read Teejay’s approach →
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It depends entirely on the exercises. Generic exercise can worsen back pain and sciatica. The right exercises — chosen for your specific presentation — are one of the most effective long-term solutions available. 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.
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Most clients report meaningful improvement within 4–6 sessions, though this depends on the condition and how long it has been present. Improvement comes from understanding and retraining how your body moves — not from hoping that repetition eventually works. Long-standing conditions naturally take longer than recent onset problems.
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Standard Pilates classes follow a fixed routine for all participants. Applied Pilates at The Sogunro Practice is built entirely around your individual movement assessment — every exercise is chosen specifically for your condition and body. The studio uses the full STOTT apparatus suite (not reformers only) and is capped at a maximum of 7 clients per session. There is no generic class plan. Full apparatus studio →
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Everyone starts with the £85 movement assessment. After that, 1-to-1 sessions are from £79.83 per session (3-session block), small group from £32 pay-as-you-go, and monthly membership from £129 per month. Full prices and membership options →
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Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Ample free parking on site. 2 minutes from M25 junction 22. Approximately 10 minutes from St Albans, Radlett, Hatfield and Harpenden. Map and full directions →
Find out what’s really going on with your back
Start with the
Book Your £85 Assessment
Or call Teejay directly 07734 578959
Start with the
£85 movement assessment.
60 minutes. 1-to-1 with Teejay. A clear, honest picture of what’s driving your pain — and a plan that actually addresses it. No generic advice. No obligation to continue. Ample free parking on site.
The Sogunro Practice · Applied Pilates & Osteolates Therapy
Unit 5, Hertfordshire Business Centre, Alexander Road
London Colney · St Albans · Hertfordshire · AL2 1JG · Free parking on site
Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates, Reformer Pilates and Osteolates Therapy are movement-based and sports therapy rehabilitation services.