★★★★★
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."
Getting here from Watford
Eight miles, one road, and somewhere to park when you arrive.
From Watford it is the A405 North Orbital straight across — through Bricket Wood and Park Street, then onto the A414 at London Colney. Around eight miles door to door. If you would rather use the motorway, it is the M25 from junction 21A to junction 22, and we are two minutes off it. Put AL2 1JG into your sat-nav for a live time; the M25 decides that more than the mileage does. Routes from the other towns we serve are set out on the areas we cover.
The studio is Unit 5, Hertfordshire Business Centre on Alexander Road, with free parking directly outside and no time limit. Ground floor throughout, step-free from the car park to the studio door — which matters more than it sounds if you are arriving in pain.
"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 — credentialsFull credentials and background →
✓STOTT PILATES® Full Comprehensive Certified
✓STOTT PILATES® Rehabilitation Certified
✓Qualified Sports Therapist
✓Studied 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
Why people drive out from Watford
Back pain and sciatica that has already been treated once.
Most people who make this drive have already tried something closer to home — a physio course, a chiropractor, a gym programme, a Reformer class. Some of it helped for a while. What none of it answered was why the pain keeps returning. That is the question the assessment exists to answer, and it is why the exercise you are given here is not the exercise the person on the next machine is given.
01
Rehabilitation-informed — not fitness Pilates
Every exercise is chosen because it is clinically appropriate for your body. Fewer well-chosen exercises deliver more lasting results than dozens of generic ones. Teejay's approach is shaped by sports therapy, osteopathic principles and STOTT Pilates methodology.
About Teejay's approach| What matters | Standard Reformer studio | Applied Pilates Watford |
|---|---|---|
| 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 ✓ |
Client results
What Watford 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."
Everything 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 →
Ready to find out what's really going on?Start with the
Enquire About Your £85 AssessmentOr 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