★★★★★
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.”
In short
Applied Pilates & The Sogunro Practice is a back-pain and sciatica clinic in St Albans (London Colney, AL2). We find the root cause of persistent back pain with an £85 movement assessment, then treat it with Applied Pilates, Reformer & apparatus work and Osteolates soft-tissue therapy. Rated 4.9 ★ on Google · 123 reviews. Serving St Albans, Harpenden, Radlett, Hatfield, Watford, Potters Bar and nearby areas within 10 miles.
“I tried physio, chiro, osteo, Pilates and the gym. None of them ever explained why it kept happening. The appropriate exercise doesn’t just strengthen tissue — it changes pain. That’s the difference.”
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 fact, 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 — which is why the pain kept returning. If your treatment has already finished and the pain has settled, Pilates after physio is the stage built for you.
“I spent a decade 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 placing load on 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
The four root causes of chronic back pain and sciatica. Causes 03 and 04 (highlighted in orange) are the most common presentations at The Sogunro Practice in St Albans. The L4/L5 disc level is the most frequently affected. Assessment identifies which combination of causes is present before any exercise is prescribed.
Related condition
Sciatica Treatment St Albans
Six specific causes — each requiring a different treatment protocol. The wrong exercises worsen sciatica significantly.
Sciatica page →
Related condition
Facet Joint Syndrome St Albans
Cause 03 above — repeated severe back pain flare-ups driven by facet joint capsule irritation. Specifically treatable.
Facet joint page →
How we help
Three complementary methods
for lasting relief.
We don’t rely on a single technique. We combine three methods, choosing the right blend for your specific condition, history and goals.
01 — The foundation
Applied Pilates
Rehabilitation-informed Pilates built entirely 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. The appropriate exercise doesn’t just strengthen tissue — it changes pain.
About the apparatus studio02 — The equipment
Reformer & Apparatus
The full STOTT Pilates apparatus — Reformer, Cadillac, Trapeze Table, Wunda Chair and Barrels. Resistance is adjusted precisely, allowing work around a painful joint while addressing its cause. Most studios have Reformers only. Applied Pilates has the full suite.
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 simply cannot offer. From £65 for a 30-minute Express session.
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. Six distinct causes — each requiring a different exercise protocol. Assessment identifies which.
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 & 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 attend because they are in pain, post-surgery, or injured in sport — not for fitness.
Men’s Pilates →
Osteolates Therapy
Hands-on soft tissue treatment combined with targeted Applied Pilates in one session. Developed by Teejay Sogunro.
Osteolates page →Find out exactly what’s causing your back pain.
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 obligation to continue. Free parking on site.
Or call: 07734 578959 — no obligation to book
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, everything else follows naturally from there.
01
Movement Assessment
£85
60 min 1-to-1 with Teejay. He assesses how you move, reviews your history, and identifies the root cause of your back pain. A written programme recommendation follows. No obligation to continue. Beginners welcome — no prior Pilates experience needed.
Book assessment02
1-to-1 Programme
From £79.83
A personalised plan built on your assessment. 3-session block £259 (includes complimentary Osteolates Express £65 value — one-off on first block). 6-session course £479 (includes complimentary Osteolates Full £110 value).
View 1-to-1 prices03
Ongoing Support
From £129/month
Small group membership or pay-as-you-go sessions keep your back strong long term. Maximum 7 clients. Essential 5/month £129 · Premium 10/month £219. Monthly rolling — no lock-in. Most clients attend for years.
View membership optionsClient results
St Albans clients who were
still in pain — until this.
★★★★★ 4.9 ★ on Google · 123 reviews · London Colney, St Albans
★★★★★
Chronic 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.”
★★★★★
Facet joint · Osteolates
“I had a facet joint problem for many years. Physiotherapy gradually made it worse. I read about Teejay’s Osteolates treatment and got in touch — the best thing I ever did. Teejay gave me my life back.”
★★★★★
Chronic lower back & leg pain
“After six sessions with Teejay I finally understood what was actually happening in my body. Nobody had explained it like that before — not the physio, not the osteopath, not the chiropractor.”
Qualifications & professional credentials — why trust The Sogunro Practice
STOTT PILATES® Full Comprehensive Certified STOTT PILATES® Rehabilitation Certified Watford FC Rehab Pilates Sports Therapist · 2015–2018 England Over-60s Squash Rep · World Ranked Top 32 Qualified Sports Therapist Studied BSc (Hons) Osteopathy · Middlesex University Trigger Point Dry Needling YMCA Qualified Fitness Professional Founded 2001 · 25 years professional practice
Everything you need before you book
LocationLondon Colney, St AlbansFree parking · M25 J22 → ScheduleMon–Sat availabilityView timetable → PricingFrom £85 assessmentAll prices → Reviews4.9 ★ on Google · 123 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 → ResearchBack Pain LBP ResearchRead 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. That's why the £85 movement assessment is designed specifically to find it. From there, your programme 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. 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 a £85 movement assessment before any exercise is prescribed. If you are under medical care, please consult your GP first. Sciatica treatment →
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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, but the improvement that comes is lasting — because the root cause is being addressed.
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Standard Pilates classes follow a fixed routine for all participants. By contrast, Applied Pilates at The Sogunro Practice is built entirely around your individual movement assessment — every exercise is chosen specifically for your condition and body. In addition, the studio uses the full STOTT apparatus suite (not Reformers only) and is capped at a maximum of 7 clients per session. As a result, there is no generic class plan. The appropriate exercise doesn’t just strengthen tissue — it changes pain. 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 £259, includes complimentary Osteolates Express), small group PAYG £32, and monthly membership from £129. Full prices and membership options →
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No experience is needed at all. In fact, most back pain clients have never done Pilates before their first session. To begin, the £85 movement assessment includes a full introduction to the apparatus and establishes a safe, appropriate starting point. As a result, beginners often make the fastest progress because they haven’t developed compensatory movement habits.
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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 →
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Yes — around a third of our back pain clients travel in from nearby towns including Harpenden, Radlett, Hatfield, Watford, Potters Bar, Borehamwood, Wheathampstead and Redbourn. We're just off the M25 (Junction 22) with on-site parking, so most clients are with us in 15–20 minutes. See how we can help →
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No — you don't need a GP or physiotherapist referral. You can book the £85 movement assessment directly and start from there. If we ever feel another healthcare professional should be involved in your care, we'll tell you honestly.
Serving St Albans and the surrounding area within 10 miles — including Harpenden, Radlett & Shenley, London Colney, Hatfield, Watford, Potters Bar, Borehamwood, Wheathampstead, Redbourn, Bricket Wood and Chiswell Green.
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. 2 min from M25 J22.
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