Valhalla Manual Therapies

30/03/2026

The QL Lock: The Hidden Muscle That "Throws Out" Your Lower Back …

Have you ever simply bent over to pick up a pen, tie your shoe, or twist to grab something out of the back seat of your car, and suddenly—BAM—your lower back violently locks up in agonizing pain? You can't stand up straight, and every movement feels like a sharp knife in your spine.

Most people panic, assuming they just ruptured a spinal disc. While disc injuries happen, the vast majority of these sudden, severe lower back "spasms" are actually caused by a tiny, deeply buried muscle going into absolute lockdown. Welcome to the mechanical reality of the Quadratus Lumborum (QL).
The Anatomy: The Deep Stabilizer
Buried deep beneath your thick superficial back muscles (the erectors) lies a rectangular muscle on each side of your spine called the Quadratus Lumborum. It connects your lowest rib (the 12th rib), the transverse processes of your lumbar vertebrae, and the top ridge of your pelvis (the iliac crest).

Its main job is lateral flexion (bending to the side) and hiking your hip up when you walk. It is a critical stabilizer of your lower spine.

The Biomechanics of the "Lock"
When you sit unevenly, carry a heavy bag on one shoulder, or sleep in a twisted position, one side of your QL gets overworked and tight. It develops dense trigger points (the glowing white knots in the image) and becomes incredibly irritable.

The mechanism of injury usually happens during a combined movement: bending forward and twisting simultaneously. Because the QL is already tight and fatigued, this movement overstretches it.

The Consequence: The Protective Spasm
Your nervous system senses this sudden overstretch and panics, thinking the spine is about to snap. To protect your lower back, the brain triggers an emergency reflex: it violently contracts the QL into a maximum-force spasm to act as an internal splint.

This spasm creates a mechanical nightmare. The QL tightly grips the lowest rib and pulls violently upward on one side of your pelvis (shown by the green arrow). Your hip is hiked up, your lumbar spine is compressed sideways, and the surrounding joints are locked. You aren't feeling a broken spine; you are feeling the crushing force of a muscle spasm desperately trying to protect you.

How to Break the Cycle
You cannot force a QL spasm to release by stretching it aggressively—that will only make it grip harder.

Decompression: You must gently decompress the spine. Hang loosely from a pull-up bar, or use a yoga ball to drape your body over, slowly letting gravity pull the pelvis away from the ribcage.

Heat and Pressure: Apply deep heat to dilate the blood vessels, followed by targeted trigger point release using a massage ball deep into the side of the lower back (between the rib and hip bone).

Core Symmetry: Long-term, you must strengthen your lateral core (obliques) with exercises like side planks to stop relying on the QL as a primary stabilizer.

*This information is for entertainment purposes and is not intended to diagnose or treat any diseases.

25/03/2026

Valhalla Manual Therapies offers different types of bodywork:

Massage (sports, remedial, deep tissue), Myofascial release, METs, Kinetic Chain Release (KCR), hot stones, PNF (neuromuscular work), soft tissue release, vacuum cupping, medical acupuncture m, and more.

An initial visit with new clients to have an in-depth chat followed by a postural assessment to find out your history, current pain levels and your aim of treatment, then work with you to create the best personalised treatment plan.
Number of sessions are provided at your own discretion, everyone is different in how many they may need to achieve their desired outcome. I will never recommend more than I feel you need or your body can handle as it’s all about you feeling your best—and the final decision is always up to you 🌟

Initial assessment with treatment (up to 90 minutes) - £75
60 minute follow up £60
30 minute follow up £30

90 minute bespoke and hot stone massages are available on certain days upon enquiry.

By appointment only, M-F with occasional Saturdays available, now accepting new clients.

07773157285

02/03/2026

The phrase “second heart” refers to how calf muscles help your circulation, not that there is literally another heart. The group of muscles in your lower legs — particularly the soleus — acts like a powerful pump that pushes blood upward toward your heart each time you walk, stand, or flex your feet.

These muscle contractions squeeze the veins deep inside your legs. One-way valves inside those veins then keep the blood flowing in the right direction — back toward your heart and not down toward your feet. This process significantly supports your cardiovascular system by aiding the return of deoxygenated blood.

If your calf muscles remain inactive for long periods — such as when you sit or stand still for many hours — this pump action slows down. Blood can then pool in the lower legs, which increases pressure in the veins and raises the chance of forming dangerous blood clots like deep vein thrombosis (DVT).

Because of this, keeping your calf muscles active with simple movements like walking, ankle flexes, calf raises, or even frequent breaks from sitting greatly helps maintain healthy blood flow. Active calf muscle pumping reduces strain on the heart and improves overall circulation, especially during long flights, desk work, or recovery from surgery.

In summary, the calf muscle pump doesn’t replace your heart, but it plays a crucial supporting role in helping blood return to the heart and in reducing the risk of circulatory problems when you stay active.

Credit:

27/02/2026

When receiving manual therapy of various types, it's not unusual to experience periodic discomfort. In most cases, we're able to distinguish between the ‘good’ pain from the ‘bad’.

But how? When a manual treatment is exerting a therapeutic effect, it moves the body closer to a state of homeostasis (balance/ease of movement). When this happens, we can sense it. We feel the pain, but we also feel that shift. In the absence of that shift (skipping sessions) we're left with only the pain.

In the clinic I work with you to address the pain, I never ‘force’ a certain number of sessions, they are always done at your discretion and it can be different for everyone-no two of us have had the same life experiences.

If you feel better (yay!) and go on your way then find the pain returns , you can always pop in for another session at any time ☺️

25/02/2026

A foot stuck in pronation PUSHES your weight to the OPPOSITE side. A foot stuck in supination PULLS your weight to the SAME side. It both are stuck the same way, it basically fixes your pelvis in place allowing for little flexibility.

This is why I look at and check the feet when addressing body problems elsewhere…happy feet and ankles often result in happy knees and hips.

24/02/2026

A few appointments left this week for most types of bodywork:

Friday 27/02 - 12:00
Saturday 28/02 - 12:15

Message to book in, new and existing clients welcome 🤩

23/02/2026

Although pain can be referred, it is also possible to have two linked problem areas where each affects the other without one being the cause of the other.

Not all linked pain is parent-child in nature. Some are siblings (eg children of the same parents). In these situations, the solution can often be found in a third area where you feel no pain.

This is why I look at the body as a whole.

20/02/2026

"It's never gonna get better -- I've had it for ages!"

I hear versions of this all the time. Just because a problem hasn't gone away on its own or after one type of treatment doesn't mean it can't be resolved with the RIGHT treatment. How long it's been doesn't necessarily matter, but keep in mind one session likely won’t fix it. Much like you can’t go into the gym for an hour and come out looking like the Rock, one hour in a body work session can’t completely heal the issue.

You will likely feel better, and if that’s your aim: success! If you want to address the root cause so it doesn’t recur, more session will always be available at your discretion.

18/02/2026

Nerves love three things: movement, blood flow, and space. When they lack one or more, this can eventually lead to symptoms, either of the nerve itself or another area forced to compensate.
Don’t ignore pain. Take action when the body whispers, otherwise it will shout to get your attention.

16/02/2026

Keep in mind that addressing ankle mobility for knee pain is always a good thing. The tibia helps form both the knee joint and the ankle joint. The motion at one can affect the other.

Here are some ankle mobility exercises/stretches that may be helpful. https://www.rfr.bz/f896ebe

*use video at your discretion, it is not intended to diagnose or cure.

💪 Get our programs here: https://e3rehab.com/programs/ Are you looking to increase your ankle mobility for squatting or other movements? Check out this video to learn everything you need to know about improving your ankle dorsiflexion range of motion! 💪 PROGRAMS: https://e3rehab.com/programs/ ...

13/02/2026

Looking for a few people who experience chronic tension to be body models as I look to improve an existing technical skill in fascial release.

T&Cs:
-must have chronic tension in either neck or back
-not currently under GP care for any condition
-not recently out of or scheduled for surgery
-between ages of 30-60
-no requirement to have had prior bodywork
-flexible for timing of sessions
-minimum 2 sessions, max 4
-cost £25 per session (regularly £60)
-please note not all applicants may be suitable for sessions

If you fit this criteria please get in touch! A short health form will be required prior to first session. Duration between sessions will vary per person.

WhatsApp or message on 07773157285, comments won’t receive a reply.

Many thanks 🙏🏼

13/02/2026

Having trouble with overhead motion and external rotation? It might not be your shoulder.

Sometimes where the pain or inhibition is felt can be a referral from the actual problematic area. This is why I ask questions and trace back to find the root of the issue. Where it hurts is valid but working on that area doesn’t always solve the problem.