Meralgia paresthetica involves a pain or numbness along your outer thigh area, resulting from damage to the nerve running from your spinal column to your thigh. Aquatic exercises increase mobility by using water's natural buoyancy to support your body weight and reduce your pain levels while treating meralgia paresthetica. Not all exercises may be safe for you, so get clearance from your doctor before starting.
Cool Temperatures
Since a common symptom of meralgia paresthetica is heightened sensitivity to heat, do aquatic exercise in cooler water temperatures. This helps reduce the burning sensation while also strengthening and stretching your musculoskeletal system.
Do a simple knee-to-chest leg and back stretching exercise by getting into chest-deep water while either standing or sitting on a step. Slowly lift your affected leg in front of you. Gently bring your knee to your chest and hold for 10 seconds. Place your hands behind your knee to increase the stretch. Remove your hands and slowly return your leg to the original position. Relax for 1 minute. Repeat 10 times.
Weight Management
Obesity is a leading risk factor for developing meralgia paresthetica because it places extra pressure on your nerves. Losing weight plays a key role in treating low pain levels of meralgia paresthetica. Aquatic exercises like water walking strengthen your lower back and core, two important areas when dealing with meralgia paresthetica.
Start doing some water walking by getting into chest-deep water. Walk across the pool's width while moving your arms and legs as if walking on land. When you reach the opposite side, relax for 5 minutes, and drink plenty of fluids. Turn around and walk back to your starting position. Gradually increase your time as you become stronger.
Abdominals
Include abdominal strengthening maneuvers to treat low pain levels and help prevent injury recurrence. Work on strengthening your back, abdominal and core stabilization muscles by balancing yourself on aquatic devices such as a kickboard.
Get into waist-deep water, and lift your body up onto the center portion of a kickboard. Keep your body upright by balancing with your arms, causing your abdominals to work harder. Balance yourself for 3 minutes. Gently get off the kickboard and relax for 5 minutes. Repeat this exercise five times.
Kicking
Kicking is a good abdominal strengthening maneuver that can lower pain levels while stretching your back, legs and hips. Get into waist- or chest-deep water and stand facing the pool's side. Stretch our your arms along the pool's edge, and tighten your abdominal muscles. Lift your legs from the pool bottom so your body and legs float on top of the water. Kick as hard as you can for 2 minutes. Stop kicking and return to your original position. Relax for 2 minutes. Repeat this exercise twice.
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