Curing Meralgia Paresthetica.Cover.01

EXERCISES FOR MERALGIA

EXERCISES FOR MERALGIA

This advice about exercises for meralgia comes from the world’s leading practitioner of Manual Movement Medicine, Laurie Hall. If you can make it to San Francisco where she lives, do so. If this is confusing, schedule a session with a Physical Therapist, who should have Geo Balls, and have her guide you through it.

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  1. The lateral femoral cutaneous nerve (LFCN) is at the root of Meralgia Paraesthetica.
  2. The LFCN nerve root usually comes out of your spinal cord between the second and third lumbar vertebrae, usually abbreviated L2-L3.
  3. Mobilising that region of the spine will often provide real benefit.
  4. If your problem is in the right leg, (lefties, just do the opposite) sit on a Geo Ball (the big blue ball) , with both feet planted, sitting in a neutral spine, then rotate left (not allowing yourself to come out of neutral spine in terms of flexion or extension, then add a slow tail wag to you left from the bottom up….. now you’ve got rotation/ sidebend, and then
  5. You can add flexion by rolling the ball under you forward and try vice-versa roll the ball back for extension.
  6. All this done while sitting tall through the chest:
    • first in rotation, then
    • sidebend, then
    • flexion and then
    • extension.
  7. You might want to exercise in front of a mirror until you’ve gotten it down.
  8. Repeat at least every morning and evening and take your time! Enjoy the stretch!
  9. Additionally you could also go into child’s pose
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    Child’s Pose

    and then finger walk to the left… and right.

  10. Then try bridging up and down with a lot of focus on how the T12/L1 is articulating. Use your abs to slowly roll your vertebrae off the floor by curling your tailbone up, followed by each vertebra up to about T10. Then, just as slowly and carefully, roll your spine back down one vertebra at a time. Repeat 3X.
  11. Then try the bridge but imagine you have 3 spines instead of just one… and roll up the right side spine and then once you have reached the top of the bridge
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    rotate through nuetral to the left side and roll back down the left side spine….make sure to switch directions.

  12. You can experiment with icing T12/L1: Wrap some crushed ice in a thick hand towel and apply it gently and repeatedly to your spine. You can also try icing the area where the lateral femoral cutaneous nerve comes close to your skin as it exits from behind the inguinal ligament.

You can download Curing Meralgia Paresthetica from Amazon here.

7 thoughts on “EXERCISES FOR MERALGIA”

  1. I’m a 27 year old female and in the last few years, I have lived a relatively inactive lifestyle. Recently though, we bought our first house and immediately started renovating it from top to bottom. Within a couple of days I noticed a faint tingling in my thigh which got worse at the days went by. The only relief I got was from sitting down, but now it is an intense burning feeling and even my clothing irritates it, I can’t sleep properly and I am in agony. In total I have had this a month now. The last 4 days I took time off work to just sit. The house has been put on hold but my pain is that bad now that I can’t even sit, lie, walk, stand without the pain. I can’t take NSAIDs and paracetamol hardly touches it. How do I HEAL it, rather than mask the symptoms with pain killers? What is the usual healing time for this? Resting for 4 days has done nothing, in fact it feels even worse!. Thanks.

    1. Zoe,
      Go to http://www.amazon.com/Dealing-Dengue-Complete-Guide-Preventing-ebook/dp/B00N4JV42C) – use Amazon’s free ‘Look inside the book’ and see if anything jumps out at you.
      My experience suggests that you have to try everything – because our bodies and symptoms are so wildly different.

      The first question is, how’s your weight? Over-weight and under-weight bodies are most susceptible to meralgia.

      Let me know if you have more questions, of course!

      1. Okay, I’ll have a look. I am overweight yes, but not obese. Are there any vitamins that help with nerve healing? or any natural anti-inflammatories? Thanks.

        1. Foods high in sugar and saturated fat can spur inflammation. “They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels,” says Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical Center in Dallas. Other foods that may curb inflammation:

          Ginger and turmeric
          These spices, common in Asian and Indian cooking, have been shown in various studies to have anti-inflammatory properties. “While the evidence in terms of RA inflammation is not very strong, they are vegetables—and part of a healthy, vegetable-rich diet,” says Dr. Costenbader.

          Turmeric, the ingredient that gives curry its yellow color, works in the body by helping to turn off a NF-kappa B, a protein that regulates the immune system and triggers the process of inflammation, researchers say. Its relative ginger, meanwhile, has been shown to reduce inflammation in the intestines when taken in supplement form.

          Fatty fish
          Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways: In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least.

          Not a fan of fish? Consider fish-oil supplements. They can cut inflammation, although a 2013 study found that if a diet is too high in omega-6 fatty acids (found in processed foods and vegetable oil), fish-oil supplements may spur inflammation.

          Whole grains
          Consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. That’s because whole grains have more fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood, and they usually have less added sugar.

          But a 2013 Harvard study found that not all products labeled “whole grain” are much healthier than their refined counterparts. To be sure you’re getting the benefits, look for foods with a whole grain as the first ingredient, and no added sugars.

          Dark leafy greens
          Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves.

          Nuts
          Another source of inflammation-fighting healthy fats is nuts—particularly almonds, which are rich in fiber, calcium, and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.

          Soy
          Several studies have suggested that isoflavones, estrogen-like compounds found in soy products, may help lower CRP and inflammation levels in women—and a 2007 animal study published in the Journal of Inflammation found that isoflavones also helped reduce the negative effects of inflammation on bone and heart health in mice.

          Avoid heavily-processed soy whenever possible, which may not include the same benefits and is usually paired with additives and preservatives. Instead, aim to get more soy milk, tofu, and edamame (boiled soybeans) into your regular diet.

          Low-fat dairy
          Milk products are sometimes considered a trigger food for inflammatory diseases like rheumatoid arthritis, because some people have allergies or intolerances to casein, the protein found in dairy. But for people who can tolerate it, low-fat and nonfat milk are an important source of nutrients. Yogurt can also contain probiotics, which can reduce gut inflammation.

          “Foods with calcium and vitamin D, such as yogurt and skim milk, are good for everyone,” says Karen H. Costenbader, MD, associate professor of medicine and rheumatoid arthritis doctor at Harvard Medical School. In addition to their anti-inflammatory properties, she says, “it is important to get enough calcium and vitamin D for bone strength, and possibly reduction of cancer and other health risks.”

          Peppers
          “Colorful vegetables are part of a healthier diet in general,” says Dr. Costenbader. “As opposed to white potatoes or corn, colorful peppers, tomatoes, squash, and leafy vegetables have high quantities of antioxidant vitamins and lower levels of starch.” Bell peppers are available in a variety of colors, while hot peppers (like chili and cayenne) are rich in capsaicin, a chemical that’s used in topical creams that reduce pain and inflammation.

          Peppers, however, are nightshade vegetables—which some doctors and patients believe can exacerbate inflammation in people with rheumatoid arthritis. “What helps one person may be harmful to another,” says Dr. Zashin. “You just need to pay attention to your diet and your symptoms, and stick with what works for you.”

          Tomatoes
          Tomatoes, another nightshade veggie, may also help reduce inflammation in some people. (Of course, Dr. Zashin’s advice about what works for you, individually, applies here, as well.)

          Juicy red tomatoes, specifically, are rich in lycopene, which has been shown to reduce inflammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce works, too—and a 2012 Iranian study found that tomato juice consumption was also beneficial.

          Beets
          This vegetable’s brilliant red color is a tip-off to its equally brilliant antioxidant properties: Beets (and beetroot juice) have been shown to reduce inflammation, as well as protect against cancer and heart disease, thanks to their hearty helping of fiber, vitamin C and plant pigments called betalains.

          Garlic and onions
          There’s a good reason why these pungent vegetables are known for their immunity-boosting properties. In test-tube and animal studies, garlic has been shown to work similarly to NSAID pain medications (like ibuprofen), shutting off the pathways that lead to inflammation. Onions contain similar anti-inflammatory chemicals, including the phytonutrient quercetin and the compound allicin, which breaks down to produce free radical-fighting sulfenic acid.

          Olive oil
          “Anything that fits into a heart-healthy diet is probably also good for inflammation—and that includes healthy, plant-based fats like olive oil,” says Dr. Zashin, author of Natural Arthritis Treatment ($13; amazon.com). In fact, a 2010 Spanish study found that the Mediterranean diet’s myriad health benefits may be largely due to its liberal use of olive oil, especially the extra-virgin kind. The compound oleocanthal, which gives olive oil its taste, has been shown to have a similar effect as NSAID painkillers in the body.

  2. and also no, I have no symptoms of Dengue Fever, nor have I traveled outside of the UK in a number of years. My symptoms only apply to my left thigh.

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