Pilates Advice & Guides · London Colney, St Albans
Articles, guides and advice from Teejay Sogunro at The Sogunro Practice, London Colney, St Albans. Evidence-informed reading on back pain, sciatica, Pilates types, studio selection and rehabilitation — drawn from 25 years of professional clinical practice.
Good advice tells you why something is happening — not just what to do about it. Every article here is written with that principle.
About the author
Every article on this page is written by Teejay Sogunro, founder of The Sogunro Practice. Teejay has been working with back pain, musculoskeletal conditions and sports injury rehabilitation since 2001 — 25 years of professional clinical practice and 35 years of total experience.
Teejay holds STOTT PILATES Full Comprehensive and Rehabilitation certifications, is a qualified sports therapist and Certified Physio Club Rehab Trainer & Master Rehab Trainer, studied osteopathy at Middlesex University, and served as Rehab Pilates Sports Therapist at Watford FC 2015–2018. He continues to compete internationally, representing England in Masters squash.
Published articles
Eight published articles covering back pain evidence, choosing a Pilates studio, Pilates for men, and the UK musculoskeletal health crisis.
Low back pain remains one of the most common reasons people seek rehabilitation. A new research review in the Journal of Physiotherapy brings together five years of research (2020–2025) confirming that serious spinal pathologies are rare, imaging is often overused, and most LBP does not have a single clear anatomical cause. The appropriate exercise doesn’t just strengthen tissue — it changes pain.
Reformer Pilates craze is stretching us to breaking point — Sunday Times. When classes grow beyond a handful of clients, the instructor cannot watch every person. This article explains what to look for in a Pilates studio and why small group size is one of the most important factors for both safety and results.
"If you asked me 10 years ago whether I’d ever try Pilates…" Pilates still carries a perception problem among men. This article addresses the misconceptions directly and explains why athletes, professionals and active men consistently find Applied Pilates more demanding — and more effective — than they expected.
Over the years, three basic styles of Pilates have evolved: Classical, Fitness and Clinical — each with distinct principles and risks. Classical Pilates directly contradicts today’s medical evidence on spinal loading. This guide clarifies what each approach prioritises and who each suits, particularly for those with musculoskeletal conditions.
The Pilates industry is populated by instructors with varying levels and standards of training. With the generic brand Pilates craze, the difference between a specialist rehabilitation studio and a generic brand class can be the difference between results and injury. This guide explains what questions to ask and what qualifications to look for.
Britain is facing a major health crisis fuelled by a surge in back and neck problems, medical leaders have warned. Almost a million people in the UK are too sick to work because of back or neck ailments. The welfare bill for back problems alone has tripled in two decades to £1.4bn a year. This article covers the scale of the crisis and what evidence-based movement rehabilitation offers.
Beyond back pain and flexibility, Pilates delivers a range of benefits that practitioners rarely discuss openly. From core strength and pelvic floor function to stress reduction and proprioception, this article covers the broader benefits of consistent Applied Pilates practice.
A first-hand account of what happens when you commit to Applied Pilates for a month — the surprises, the challenges, and the physical changes that show up faster than expected. Six honest takeaways from someone who arrived sceptical and left converted.
Condition guides
Every condition page contains a detailed guide to that condition — what is happening, why, and what Applied Pilates and Osteolates Therapy offer for it.
Common questions
Condition pages & related information
Every client at The Sogunro Practice starts with a movement assessment. Teejay identifies what is driving your specific issue, explains it clearly, and builds a programme around it. Free parking on site. 2 minutes 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
Applied Pilates, Reformer Pilates and Osteolates Therapy are movement-based and sports therapy rehabilitation services. They complement medical care and are not a substitute for diagnosis or treatment from your GP or specialist.
