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Managing my Meralgia Paresthetica (Supplements, Stretches and Physical Therapy)

I woke up this morning with a sigh of relief, with a bit of surprise. My Meralgia Paresthetica (MP) isn’t as flared up as it used to be. I can feel my left thigh again! Hmm, Might be a combination of all the stretches, supplements, and physical therapy I’ve been doing lately. 

I’m writing this post, because as someone with MP, there isn’t much content I’ve scoured from the internet that can help bring comfort and relief to our symptoms, even if a cure is sometimes promised with weight loss, avoiding tight clothes, and proper movement.

This will also serve as a memoir, and a guide for me in case my Meralgia flares up again. Yes, this is the second time the nerve condition happened to me. The first was three years ago, 2019, and until today I don’t know what caused it. There are so many possible reasons – poor form at the gym, being overweight, wearing tight leggings and shorts, sitting down too much etc.

When it came back with a vengeance late last March, I immediately went to my ortho-neurologist who specialises in spine and nerve conditions, as well as my go-to physiotherapist (Polarity Physiotherapy in QC) for treatment. My doctor advised me to perform stretches that will losen up my hip, and advised my PT to do the same. Fortunately, I still have it “mild” so surgery is still crossed out. However, my doc told me if I experience any pain or if it gets worse go back to her immediately. 

So without further ado, here are some of the things that help relieve my Meralgia Paraesthetica, and I hope it helps you too.

Remember: Before doing any DIYs and doing any advice from google or random websites, seek a professional’s help first! They can tell you if these things are okay to do or not.

What is Meralgia Paresthetica?

I’m sure you’ve searched or heard of this before. As I said, make sure to consult your doctor so that they can confirm if your condition is MP or not. 

Meralgia Paresthetica is the scientific term for “trapped femoral nerve”. It happens as I mentioned earlier, by obesity, poor form in an exercise that can cause the nerve to be trapped, bad posture, a bulging disc, accidents, or post-surgery.

It’s a condition characterized by numbness or tingling in the outer thigh area. It can be both legs, or just one. For me, I’m having it on my left thigh. On some occasions, if left untreated, gets worse into tingling, burning, or pain. I experienced pain when I overswam during a recent vacation in El, Nido, Palawan. My left thigh felt sore and was twitching every 5 seconds. Traumatic! 🙁




  • Magnesium – As an anti-inflammatory and muscle relaxant. I was already taking these for my Tourettes.
  • Fish Oil – Anti-inflammatory, nerve support, and managing my BP (Bipolar disorder)
  • Vitamin B-12 – Nerve regeneration
  • Tegretol – Helps with spasms, relaxant, and also helps manage my BP (This was separately prescribed to me by my psychiatrist, which so happens that my medication for my BP is also a medication for my MP)
  • Melatonin Gummies – Supports sleep, relaxant, and rest. Sleep is important for healing!

Stretches and Exercises

There’s a LOT on youtube, some for real, some repetitive, and some who are just in it for the views. Here are several I’ve found who are legit and I have personally tried myself. I do a combination of these every morning, at night, or when I’m at the gym as my warmup and conditioning. 

My personal favorite channels are: Bob and Brad, Squat University, and Stronger by Science.

How to sleep with Meralgia Paraesthetica



Physical Therapy

Whenever I visit Polarity Physiotherapy, my PT gives an assortment of treatments from cupping, scraping, and stretching. My therapist also teaches me how to do specific exercises with a proper form. 


Cupping helps detoxify the area and loosens up tight muscles, which gives the nerve breathing space.

While every night I also put on a deep heating pad to stimulate blood flow.

The therapy lasts for around one to 1 and a half hours. And so far so good!


Bonus: Book recommendations!

I enjoy reading on my Kindle, and these books support post-recovery, and healing if you are like me who wants to go back “into the gym”. My doctor said that I shouldn’t stop working out just because of MP, as being idle is worse and can “freeze” it so we have to stay active (safely).


Praying for everyone’s healing! Feel free to share your story in the comments too


  • Leah Cheatham

    Thank you so much! Lifesaver. I’m not sure if you will ever see this comment! But, thank you so much! I’ve been going through it with this condition. Definitely divinely sent.

  • Rob

    Hey , this info was phenomenal! I developed sciatica that led into MP and knew what it was, they just kept giving me steroids and mus le relaxers. My right thigh throbbed and was numb for almost two weeks before I found out what this was and started to self treat. I am amazed at how much muscle tone and mass I lost in three weeks with this. Your info will really help out a lot! Thanks!

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