★★★★★
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."
The pattern nobody explains
Sitting isn’t the villain.
Not changing position is.
The common advice is that sitting is bad for your back. It is more accurate to say that staying in one position is, whatever that position happens to be — which is why people who switch to a standing desk often find the ache simply relocates rather than disappears.
What is actually happening by mid-afternoon is straightforward. Tissues held at a constant low load for hours become uncomfortable, and the muscles that should be quietly sharing that load have gradually stopped contributing. The pain arrives late in the day because it takes hours to accumulate, not because anything is damaged. That is also why it clears overnight and starts again the next afternoon. It is a capacity pattern, and capacity is trainable.
"Most Reformer Pilates studios focus on fitness. We focus on how your body actually moves — and why it moves the way it does."
Teejay Sogunro — credentials
Full credentials and background →
✓STOTT PILATES® Full Comprehensive Certified
✓STOTT PILATES® Rehabilitation Certified
✓Qualified Sports Therapist
✓Studied BSc (Hons) Osteopathy — Middlesex University
✓Watford FC Rehab Pilates Sports Therapist, 2015–2018
✓England Over-60s International Squash Rep · Top 32 World Ranked 2024
✓Trigger Point Dry Needling
✓25 years professional clinical practice · Founded 2001
The apparatus suite
The only fully equipped STOTT Pilates apparatus
studio in London Colney, St Albans.
Most Pilates studios have reformers. Applied Pilates has the full STOTT Pilates suite. That range is what lets us load the muscles that have gone quiet, in a controlled range, and build the endurance a working day actually asks for.
Core
Reformer
Spring-resistance carriage. Develops strength, flexibility and control simultaneously. The foundation of STOTT Pilates.
Advanced
Cadillac · Trapeze Table
Full rehabilitation range of motion. Post-surgical, hypermobility, and spinal conditions. The most versatile apparatus available.
Strength
Wunda Chair
Functional leg and core strength. Stability training for everyday movement. Highly effective for knee and hip rehabilitation.
Spinal
Spine Corrector
Spinal articulation and extension. Particularly effective for back pain, postural correction and scoliosis management.
Flexibility
Ladder Barrel
Extended range of motion work. Addresses stiffness, restricted movement and thoracic spine mobility.
Precision
Small Props
Arc barrel, foam roller, resistance bands. Technique refinement and proprioceptive training alongside the main apparatus.
Why does the full apparatus suite matter? Most reformer instructors hold a reformer-only qualification. Teejay's STOTT PILATES® Full Comprehensive Certification covers all six apparatus and took over four years to complete. This means every piece of apparatus is used correctly and with clinical precision — not just available as a prop. View full credentials →
What you have probably tried
The equipment helps a little.
It doesn’t build anything.
All of these are worth doing. None of them changes how long your back can tolerate being held in one position, which is the thing that actually decides how your afternoon goes.
01
The ergonomic chair
Changes the position you are held in. It does not change how long you can tolerate being held in one. Useful, but not sufficient on its own.
Posture correction →02
The standing desk
Swaps one static position for another. Most people find the ache moves rather than goes, often into the hips or mid-back.
Back pain rehab →03
Stretching at your desk
Feels good and gives short-term relief, which is why people keep doing it. Relief and change are not the same thing.
Shoulder & neck →04
Walking more
Genuinely useful and worth doing. But walking does not load the muscles that have stopped sharing the work, so it rarely resolves the afternoon pattern alone.
How we assess →| What matters | Standard Reformer studio | Applied Pilates St Albans |
|---|---|---|
| Apparatus | Reformer only | Full STOTT suite — 6+ apparatus ✓ |
| Group size | 10–13 clients | Maximum 7 clients ✓ |
| Programme | Fixed class — same for everyone | Built on your movement assessment ✓ |
| Instructor training | Reformer-only qualification | STOTT full comprehensive — 4+ years ✓ |
| Approach | Fitness and wellness | Rehabilitation-informed clinical ✓ |
| Osteolates Therapy | Not available ✕ | Integrated hands-on treatment ✓ |
| Suitable for chronic pain | Not designed for it ✕ | Specifically designed for back pain, sciatica ✓ |
| Parking | Varies ✕ | Free parking on site ✓ |
Who we help
Who this is for.
Most people with this pattern have never had it looked at, because it has never been bad enough. These are the situations we see most often.
Chronic Lower Back Pain
The most common reason clients come to The Sogunro Practice. We address the cause — not just the symptom.
Back Pain Pilates St Albans →
Sciatica & Nerve Pain
Sciatica responds well to targeted movement. The wrong exercises make it worse. Every programme is built around your specific presentation.
Sciatica Treatment St Albans →
Facet Joint Syndrome
Repeated flare-ups of severe back pain often trace back to facet joint dysfunction. Requires a specific long-term approach.
Facet Joint Syndrome St Albans →
Hip & Knee Pain
Joint pain is frequently caused by muscle imbalance and pelvic alignment. The Wunda Chair and Reformer address both.
Hip & Knee Pain Pilates St Albans →
Shoulder & Neck Pain
Desk-driven postural dysfunction corrected at the root — not managed with massage and stretching alone.
Shoulder & Neck Pain St Albans →
Osteoarthritis & Osteoporosis
Safe, controlled, progressive loading using adjustable spring resistance. Works with your body, not against it.
Osteoarthritis Pilates St Albans →
Sports Injury Rehabilitation
Golf, tennis, padel, squash, CrossFit and HYROX — Premier League-level clinical reasoning applied to every sport.
Sports Injury Rehab St Albans →
Post-Surgery Rehabilitation
Returning to strength after spinal or orthopaedic surgery. Precision-loaded rehabilitation alongside your clinical team.
Post-Surgery Rehab St Albans →
Pilates for Over 60s
Strength and balance don't have an age limit. Clients in their sixties, seventies and beyond build genuine strength safely.
Pilates for Over 60s St Albans →
Posture Correction
Posture is a strength issue, not a habit issue. We retrain the muscles that hold good alignment.
Posture Correction St Albans →
Hypermobility & Joint Instability
Hypermobile clients need strength and control — not more flexibility. We build joint stability where it's actually needed.
Hypermobility Pilates St Albans →
Men's Applied Pilates
Most men who attend are not there for fitness. They come because they're in pain, post-surgery, or injured in sport.
Men's Pilates St Albans →Age 8 to 88. Applied Pilates is adaptable to every age, fitness level, and condition.
Client results
What St Albans clients say when
movement is treated as medicine.
★★★★★ 4.9 ★ on Google · 123 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 · Pro golfer
"Nothing has made my back feel pain free and athletic again. It has only been a couple of weeks but it has changed my outlook completely."
Your journey
Three steps to lasting relief.
Every client begins the same way — with an honest assessment of what's actually happening. Everything else follows naturally from there.
01
Movement Assessment
£85
60 min 1-to-1. Full movement analysis. Honest recommendation. No obligation to continue. Beginners welcome — no prior Pilates experience needed.
Book assessment02
1-to-1 Programme
From £79.83
Personalised programme built on your assessment. 3-session block (£259, includes Osteolates Express bonus) or 6-session course (£479, includes Osteolates Full bonus).
View 1-to-1 prices03
Small Group Membership
From £129/mo
Monthly rolling. Max 7 clients. Essential membership 5 sessions (£129/month) or Premium 10 sessions (£219/month). No long-term lock-in. Cancel 30 days notice.
View membership optionsEverything you need before you book
Book nowContact & DirectionsEnquire to book → PricingPrices & MembershipFrom £85 — view all → ScheduleTimetable & BookingsView timetable → Also availableOsteolates TherapyFrom £65 → Reviews4.9 ★ on Google · 123 reviewsRead all reviews → AboutTeejay SogunroCredentials & story → Back painBack Pain St AlbansBack Pain Pilates St Albans → SciaticaSciatica St AlbansSciatica Treatment St Albans → SportsSports Injury RehabSports Injury Rehab St Albans → Men'sMen's Applied PilatesMen's Pilates St Albans → Over 60sPilates for Over 60sPilates for Over 60s St Albans → HomeApplied Pilates St AlbansVisit homepage →
Common questions
Questions about back pain
and desk work
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At The Sogunro Practice in London Colney: movement assessment £85, 1-to-1 sessions from £79.83 per session on the 6-session course, small group PAYG £32, and monthly membership from £129/month. Osteolates Therapy from £65. Every session uses the full STOTT apparatus with a maximum of 7 clients and a programme built around your movement assessment. Full pricing →
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Related, but not the same. Posture work addresses how you hold yourself. This addresses how long you can tolerate holding yourself at all. Most people with an afternoon pattern need tolerance more than they need alignment.
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It might help a little and it will not hurt. Just do not expect it to resolve the pattern on its own — swapping one static position for another usually relocates the ache rather than removing it.
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No. Most clients with this pattern have never had it investigated because it has never been bad enough. The £85 assessment tells you what is happening. If we think you need a medical opinion first, we will say so.
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Some, and few. Long home programmes get abandoned by week three. We would rather give you two or three things you will actually do.
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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, Bricket Wood, Shenley and Colney Heath — around 15 minutes from Barnet and Edgware, and within a 10-mile drive of Harpenden, Watford, Borehamwood, Wheathampstead, Redbourn and Welwyn Garden City. Map and full directions →
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Most people start with a 1-to-1 block and then move to small group membership. Sessions run before work, at lunchtime, in the evening to 7:30pm, and on Saturday mornings.
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Osteolates Therapy is a system Teejay developed himself — combining hands-on soft tissue treatment with targeted rehabilitation movement. It is available as a standalone service or alongside Pilates sessions. It is not physiotherapy or osteopathy. New clients who purchase their first 1-to-1 block receive a complimentary Osteolates session as a one-off welcome bonus. Learn more about Osteolates →
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Sessions run Monday to Friday from 8:30am to 7:30pm, and Saturday mornings to 12:30pm. View the full timetable →
Ready to find out what's really going on?
Start with the
Enquire About 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. Beginners welcome. 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