BENEFITS OF LEG ELEVATION

 

Leg elevation is the practice of raising your legs above the level of your heart. Whether you're lying down or sitting up, the goal is to get your feet and legs lifted up and above your heart to allow gravity to assist circulation.  Make sure your legs are comfortably supported, without any pressure points or awkward angles.

Getting a good night’s sleep is one of the fundamental rules of good health and wellbeing. Unfortunately, for many, it is also a rare luxury. Those who suffer from chronic pain, sleep apnea, and other bothersome health conditions often struggle to maintain a healthy sleep schedule, which, in turn, increases their risk of several dangerous diseases. If you find it difficult to fall asleep or stay asleep at night, one of the first things you should consider is your sleeping position. The way you sleep may not match up with your body’s needs. A person suffering from chronic back pain, for example, will continue tossing and turning in pain all night if they sleep in a position that puts tension on their back. An often overlooked sleep position that has tremendous benefits for folks suffering from certain underlying conditions is sleeping with your legs elevated.

 

The Benefits of Sleeping With Elevated Legs

1. Relieves lower back pain

Chronic back pain can interfere with your sleep without you even realizing it. If you’re suffering from any kind of lower back pain, be it sciatic nerve pain, a pinched nerve, or joint pain, sleeping with legs elevated can be immensely helpful. Sleeping on your back, in general, is beneficial for back pain because it distributes your weight as evenly as possible, so it reduces the risk of spinal disc compression. To promote the natural curvature of the spine and reduce the pressure off the spinal column even further, put a bolster or pillow under your knees. Sleeping in this position will make sleep more comfortable for you and offers relief from lower back pain as well.

 

2. Improves blood circulation

Poor blood circulation in the legs is not uncommon, and it dramatically increases one’s risk of blood clots and potentially life-threatening conditions like deep vein thrombosis and stroke. Elevating your legs 6-12 inches (15-30 cm) above your heart will improve blood flow from your legs toward your heart, essentially boosting blood circulation in the lower extremities. It all boils down to simple physics. Whenever your legs are below the level of your heart (e.g. when standing), the blood in the leg veins must work against gravity to return to the heart. Simply elevating your legs makes gravity work for instead of against you, improving blood flow. This position also means that your heart won’t need to pump as much, which means that elevating your legs is also beneficial for heart health.

 

3. Reduces swelling in the legs

Things like inflammation or edema (fluid trapped in the tissues, usually in the feet, ankles, and legs) can lead to soreness and swelling in the lower extremities. Many health conditions, such as chronic cardiovascular or lung diseases, as well as a diet high in salt or prolonged periods of sitting or standing, can contribute to swelling in the legs. The condition can be quite painful and may interfere with your sleep. Similar to the way leg elevation improves blood circulation, it can also aid in draining away trapped fluids from your legs. If you suffer from swollen feet, this may be the best sleeping position for you. Lymphatic obstructions as seen in filarial disease can also be contained by limb elevation.  

 

4. Lowers venous pressure

If you have to stand or sit for long periods of time, it can make blood difficult to drain from the veins in the lower body. The collected blood, in turn, creates excess pressure in veins. This pressure equals soreness and tension in the legs, and it is believed to cause varicose veins too. Lowering of venous pressure is also helpful for treating spider nevi, chronic venous insufficiency, and deep vein thrombosis (DVT).

 

5. Relieves muscle tension

Leg elevation provides significant comfort and eases muscle tension, which is especially beneficial for those engaged in professions that require prolonged hours of standing or sitting.

 

6. Reduces risk of developing leg ulcers

Elevating your legs can help reduce the risk of developing leg ulcers by improving microcirculation and oxygen delivery to the affected limb. When legs are raised above heart level, gravity assists in the return of blood from the legs to the heart, which can help reduce swelling and pressure in the veins of the legs. This reduced blood pressure can help prevent the development of venous leg ulcers. Additionally, leg elevation can hasten the healing process of existing ulcers by improving oxygen delivery to the wound, promoting faster tissue repair, and lowering the risk of skin infection.

 

7. Beneficial during pregnancy

During pregnancy, women experience increased fluid retention, swelling, and fatigue in their legs due to increased blood volume and hormonal changes. Leg elevation is considered safe and beneficial during pregnancy. It helps alleviate common discomforts like leg pain, swelling, fatigue, and varicose veins due to increased weight and hormonal changes.

 

8. Helps post-operative healing

Post-operative care often involves leg elevation and for a good reason. It helps to decrease swelling, reduce discomfort, and speed up the healing process. If you've recently undergone a surgical procedure, it might be beneficial to spend some time each day with your legs raised. 

 

9. Relieves symptoms of varicose veins

Varicose veins are visibly twisted and inflamed veins that are particularly common among people who work standing jobs. Raising your legs at night will bring relief to tired feet and lower the pressure in the lower body too. Elevating your legs can help relieve the symptoms of varicose veins by improving blood circulation and reducing inflammation. The physiological reason behind this relief lies in the fact that the valves in the leg veins, responsible for returning blood to the heart, can become weak. This weakness results in blood pools in the veins, largely due to the force of gravity.

When you elevate your legs above the level of your heart, it assists these veins in overcoming gravity's effect, allowing blood to flow more efficiently in the right direction to surrounding muscles. This enhanced blood flow reduces the swelling and pressure in the veins, thereby alleviating the discomfort associated with varicose veins.

 

10. Helps to prevent blood clotting in leg veins

Elevating your legs can help prevent blood clots by improving venous circulation. This is particularly beneficial for deep vein thrombosis (DVT), a condition where blood clot forms in deep veins of the lower legs. By using a leg elevation pillow or simply raising your legs above your heart level, you can enhance blood flow and reduce the risk of clots. This position alleviates pressure in your veins, allowing blood to flow more freely and reducing the chance of blood clot formation.

 

Who can benefit from sleeping with their legs raised?

·        Lower back pain sufferers - Those who have sciatica or a pinched nerve

·        People recovering from injuries to the legs or feet

·        After surgery

·        Patients with chronic joint conditions

·        Those who have vein conditions, such as varicose veins or superficial thrombophlebitis

·        Deep vein thrombosis sufferers

·        Chronic venous insufficiency patients

·        Pregnant persons

·        Anyone suffering from edema.

 

How to safely elevate the legs during sleep?

The use of a pillow or bolster is certainly the cheapest and easiest way to elevate your legs. Automated adjustable mattresses or bed frames are an even better choice, but they can be very expensive, so we don’t recommend them to beginners. To remedy back pain, one small pillow underneath the knees will suffice, but other conditions may require using several blankets and large pillows to elevate your legs above the heart.

There's a right and a wrong way to elevate your legs. How do you make sure you're doing it correctly to reap the maximum benefits? Let's walk through it together. 

• Find a comfortable and flat surface where you can lie down, such as a bed or couch.
• Use a pillow specifically designed for leg elevation, or you can use cushions as a substitute. But avoid using a regular pillow as it may not provide the right angle and support needed.
• Lie down and put your legs up, ensuring they are above the level of your heart. This helps blood to circulate back to the heart without fighting gravity.
• Make sure your legs are not crossed or bent at the knee when elevated. This can restrict blood flow and counteract the benefits. Keep your legs straight, parallel to each other, and try to relax as much as possible. 
• Like any good health habit, consistency is vital. Make leg elevation a part of your daily routine. Consider doing it while you're watching TV, reading a book, or even while you're snoozing at night.

 

Here are a few tips to consider if you want to try sleeping with elevated legs:

1. Practice on the couch. A new sleeping position may feel unusual at first, so before you commit to a full night of sleep with your legs raised, try the position as you’re relaxing on the couch. This will help you transition more smoothly.

2. Start low. Everyone is different, and your individual needs may not require you to stack up 2-3 pillows every night before bed. Start with one pillow under your knees, get used to the position, and then add one more to see if that helps even more, and so on, until you find the best position for you.

3. You don’t need to sleep with your legs up all night. It all depends on the condition you want to address. For edema, for example, a few hours of sleep or just sitting with your legs up can help drain the excess fluids, whereas patients with lower back pain may feel that they need a whole night of sleep in this position to experience the most benefits. So we encourage you to play around with the time.

4. While leg elevation can be great, there's no need to overdo it. Long periods without movement might lead to stiffness. Aim for 15 to 30-minute sessions, several times a day. Always listen to your body and adjust as needed.

What happens if you elevate your legs for too long?

Elevating your legs for long periods could potentially lead to blood pooling in your upper body. This might result in dizziness or headaches when you sit or stand up.  It may pose potential risks in certain situations. For instance, elevating your legs too high could potentially lead to discomfort or even decreased circulation. Finding that sweet spot, where your legs are elevated just above the level of your heart, is key. 

If you have any pre-existing medical conditions like diabetes, peripheral artery disease, or any form of heart disease, it's crucial to consult with your healthcare provider before starting a regular leg elevation routine.

 

Leg elevation isn't just about relaxation. It's about maintaining your health, managing discomfort, and most importantly, investing in your quality of life. So why wait? Elevate today for a healthier tomorrow!