How To Elevate Your Legs in 4 Simple Steps

In today’s busy world, it seems like we’re always on our feet. After all the hustle and bustle of the day has settled, it’s nice to come home, sit on the couch, and put our feet up. But did you know this simple position can be good for your health? Elevating your legs helps take pressure off your veins while encouraging healthy circulation.

Table of Contents

Is Elevating Your Legs Good for You?

The short answer? Yes! Elevating your legs has many health benefits as it improves your blood circulation throughout your body. Let’s dig a little deeper as to why elevating your legs is great for your vein health.

Elevating legs can provide the following health benefits:

Improves Blood Circulation

Gravity can put an enormous amount of pressure on your veins. Elevating your legs, especially while you sleep, promotes healthy blood flow back to your heart without being weighed down by gravity. Sleeping with your legs elevated can also help alleviate the pain caused by varicose veins.

Reduces Swelling & Inflammation

Sitting or standing too long can result in edema. If your experiencing swelling in the legs, ankles or feet might be caused by vein disease. Simply elevate your legs to combat edema while implementing a healthier diet low on salt.

Relieves Back Pain

Are you a back sleeper? Try elevating your knees and legs. Sleeping or resting on your back with your legs elevated can help relieve lower spine pressure while encouraging healthy circulation. Experiment with different positions using a pillow or knee bolster until you’ve found one that works best for you.

Relieves Vein Disease Symptoms

Elevating your legs can help relieve the symptoms of vein disease, such as leg pain, cramping, edema, burning sensation, itching, and discolored skin. Vein disease such as varicose veins put you at risk of developing blood clots and other serious conditions.


Deep vein thrombosis is a serious condition that forms blood clots in the deep veins of your legs. If not addressed, these blood clots are a significant health threat.

How to Properly Elevate Your Legs

leg elevation
Learning how to properly elevate your legs is simple. All you’ll need is a comfortable couch or bed, a pillow, and time. Let’s get started. 
  1. Start by situating yourself into a comfortable position.
  2. Use a pillow to elevate your legs above your heart level. If you’re having a hard time elevating your legs above your heart, start with a coffee table or ottoman.
  3. Keep your legs in an elevated position for 10 to 30 minutes.
  4. Repeat this three to four times daily.

How Long Should I Elevate My Legs?

The duration for elevating your legs can vary depending on the reason you’re doing it. In general, you should elevate your legs between 10 to 30 minutes which is the ideal duration for swelling, rest, and after exercise. 

If you are elevating your legs for a medical condition or injury, follow the specific recommendations of your doctor as they may recommend a specific duration or angle for leg elevation. 

Schedule a Free Leg Screening with Dr. Gilvydis

Are you still experiencing pain, swelling, and discomfort in your legs? Contact Dr. Gilvydis at Gilvydis Vein Clinic for a free vein screening. Our vein screenings are vital for detecting early-onset vein disease and other vein-related issues. Once you have been evaluated for varicose veins or vein disease, our team of vein specialists will compose a personalized plan to complete recovery.


Get a leg up on life and schedule a free screening at Gilvydis Vein Clinic.

Get Back to You.

Over 24,000 Successful Vein Treatments
& Counting

We’re proud to be one of three vein centers in Illinois  with an IAC accreditation. Get back on your feet with a team of vein specialists who help you understand your vein treatment options.

Get back to yourself.

We’re proud to be one of three vein centers in Illinois  with an IAC accreditation. Get back on your feet with a team of vein specialists who help you understand your vein treatment options.