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.
- The lateral femoral cutaneous nerve (LFCN) is at the root of Meralgia Paraesthetica.
- The LFCN nerve root usually comes out of your spinal cord between the second and third lumbar vertebrae, usually abbreviated L2-L3.
- Mobilising that region of the spine will often provide real benefit.
- 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
- You can add flexion by rolling the ball under you forward and try vice-versa roll the ball back for extension.
- All this done while sitting tall through the chest:
- first in rotation, then
- sidebend, then
- flexion and then
- You might want to exercise in front of a mirror until you’ve gotten it down.
- Repeat at least every morning and evening and take your time! Enjoy the stretch!
- Additionally you could also go into child’s pose
and then finger walk to the left… and right.
- 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.
- 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
rotate through nuetral to the left side and roll back down the left side spine….make sure to switch directions.
- 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.