Abdominal stretches, standing muscle stretches, hip exercises, and lunges may help reduce pressure on a compressed nerve, easing the symptoms of meralgia paresthetica.
Meralgia paresthetica involves the compression of a nerve in the upper leg. This causes tingling, numbness, and pain in the outer thigh.
Although studies have not proven physical therapy to be an effective treatment, stretching and strengthening exercises may help release a compressed nerve, thereby easing the symptoms of meralgia parasthetica.
Meralgia paresthetica is a condition caused by compression of or injury to the lateral femoral cutaneous (LFC) nerve. This nerve runs from the spine through the pelvis and supplies sensation to the outer thigh.
Any compression of the LFC nerve can cause symptoms such as tingling, numbness, or a burning sensation in the skin of the outer thigh. Some people also find that the skin becomes tender or painful.
Addressing the underlying cause, such as reducing pressure on the nerve, can often relieve meralgia paresthetica.
Most cases of meralgia parasthetica resolve independently, according to a
Some things that may help relieve meralgia parasthetica include:
- wearing loose-fitting clothing
- losing weight, for people with overweight or obesity
- taking nonsteroidal anti-inflammatory drugs to relieve pain
- holding a cold compress on the area to reduce inflammation
If the approaches above do not ease the symptoms, the doctor may recommend steroid injections to reduce swelling around the nerve.
In rare cases, a person needs surgery to release the trapped nerve, per the same 2023 article.
Doctors usually recommend surgery only for people with severe or persistent pain. However, surgery is not always successful at reducing pain.
As well as the above treatments, a person may wish to try exercises and stretches to relieve meralgia paresthetica.
Although physical therapy is
That said, a person with meralgia paresthetica should take care to not overstrain the nerves and muscles while exercising. If a person feels pain while doing any of the stretches or exercises, they should stop.
Below are five exercises that may help ease meralgia paresthetica symptoms.
Cobra Pose
Abdominal stretches
To do Cobra Pose, a person can:
- Start by lying face down on an exercise mat on the floor.
- With hips kept flat on the ground, push the upper body upward while facing straight ahead.
- Hold the position for 20 seconds, feeling the abdominal muscles stretch.
- Return to the starting position.
- Repeat 3 to 4 times.
Cat-Cow Pose
Cat-Cow Pose is another good exercise to stretch the abdominal muscles and lower back.
To do Cat-Cow Pose, a person can:
- Start on their hands and knees on an exercise mat.
- Tuck their head downward and arch the back into a “cat” pose.
- Slowly extend the neck to look upward, dropping the belly all the way down to stretch the abdominal muscles.
- Hold for 20 seconds, then return to the starting position.
- Repeat 3 to 4 times.
Standing iliopsoas muscle stretch
The iliopsoas muscle extends from the thigh and connects to the psoas muscles in the lower back and pelvis.
Stretching these muscles may help relieve groin strain, lower back pain, and pelvic pain, which may ease meralgia paresthetica symptoms.
To perform this stretch, a person can:
- Begin in a standing position with one leg resting on a chair and one leg resting on the ground.
- Ensure the hips and shoulders are facing forward, with no arch in the lower back.
- Keeping their back straight and upright, slowly shift their weight forward, stretching the leg that is resting on the ground until they feel a stretch in the front of the hip.
- Hold the stretch and take 5 to 10 slow, deep breaths.
- Reverse the leg positions and repeat on the other side.
Clamshell
A clamshell and other hip strengthening exercises might help relieve pressure on a compressed LFC nerve.
To perform the exercise:
- Lie on the left side with both feet together and the knees at a 45-degree angle to the hips.
- Slowly raise the right knee. Hold the position for 1 second, then lower the knee to the starting position.
- Repeat the exercise 15 times, then switch sides.
- Try to do this at least once a day.
To increase the intensity, a person can place a resistance band around their thighs.
Lunges
Lunges stretch and strengthen many of the major muscles in the leg, including:
- the quadriceps, at the front of the thighs
- the hamstrings, at the back of the thighs
- the gluteal muscles, which make up the buttocks
In addition, lunges also help improve balance. To increase the intensity of a lunge, a person may prefer to hold a weight in each hand.
To perform a lunge:
- Stand up straight, with the hands at the sides of the body.
- Take a big step forward with the right leg and place both hands on the hips. If holding weights, keep both arms straight against the sides.
- Lower the body until the right thigh is parallel to the floor, and the right shin is vertical. Make sure that the right knee does not go past the toes of the right foot. The tops of the toes should always be visible.
- Repeat the exercise 15 times, then switch to the other leg.
- Do 3 sets of lunges on each side once or twice per day.
Exercising for 30 minutes per day at least three or four times a week can help a person with meralgia paresthetica manage chronic pain.
Some exercises to try include:
- brisk walking
- low impact aerobics
- swimming
- water aerobics
- cycling outdoors or on a stationary bike
Meralgia paresthetica involves compression of the LFC nerve, causing numbness, tingling, or pain in the skin of the outer thigh.
Exercises for meralgia paresthetica focus on stretching and strengthening the muscles in the hips and legs. However, many types of exercise can help ease symptoms of the condition.
Most cases go away on their own or with conservative treatment, such as wearing looser clothing, losing weight if a doctor advises it, and becoming more active.