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Why lying with your legs up against the wall is beneficial when you’re pregnant

By Dr. Olivia Avolio (she/her), Chiropractor

Hi mamas. I’m Olivia. I am one of the chiropractors at West End Mamas. I just wanted to go through quickly why lying with your legs up against the wall is actually super beneficial. 

So we know that in pregnancy a lot of women are experiencing sciatic discomfort, low back pain, pelvic pain. You may start to experience leg cramping or feet cramping as well as swelling, especially in this humidity. And in the summer months, it can get really intense. So lying with your legs up is actually a really great solution to that. 

So we know that lying with your legs up helps to improve lymph flow. We know that it helps to manage varicose veins. We know that it improves circulation. So doing this is actually really helpful. Now you do want to make sure that you have some sort of bolster or a folded pillow that we can put under the low back area because it just helps to support the low back and maintain that curvature that should be there. 

So I’m going to show you how to do that properly right now. Before we do that, I just want to talk about how long you should be doing this for. So ideally five to 20 minutes is what we’re kind of aiming for because that’s usually what it takes to see some sort of improved benefit. And you can do it every day. You can do it every other day, whatever really helps you or whenever you feel you need to manage those kinds of things. 

So ideally you want to get get as I said, a folded blanket or booster like I have here. So I’m going to scoot my bum in here. I’m going to make sure that there’s a nice pillow underneath my low back. And so you’re just going to slowly place your legs up the wall and lie down like this. Now you can stay like this if this is comfortable. 

You can lie back if that’s more comfortable and relax. But as I said, you do want to make sure your legs are on a bit of a diagonal here, okay. And that your low back is nicely supported and that will feel really nice. Like I said, anytime between the first and third trimester you can be doing this and it’s a really great way to help reduce some of those symptoms and discomforts. 

Okay. Have a good day. Bye.

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