Varicose veins are uncomfortable and if you suffer from them, you are likely looking for some sort of relief. A leg elevation pillow with correct contour placement can offer even the most varicosed veins some comfort.

Why do veins varicose?

Blood returns to your heart via veins. If the valves in your veins become weak, their ability to send blood back to your heart is compromised. Blood then collects in your veins, enlarging them. These vein enlargements are what we refer to as varicosed veins.

Sitting or standing for long periods can exacerbate this condition. Sitting or standing requires your body to pump blood back to your heart against gravity. This means that any valve compromise will cause blood to start pooling in your extremities, which can lead to varicosed veins. 

What is a leg elevation pillow for varicose veins?

A leg elevation pillow for varicose veins is made with strategically placed contours that eliminate pressure points found on the tender parts of your leg. Elevating your legs for 15-20 minutes a day can counteract the effects of gravity on your veins. 

Elevating your legs does four things: gives your valves time to rest, decreases the fluid and swelling in your legs and feet, helps with circulation, and offers your legs relief and comfort.

Exercise on leg elevation pillow

To increase the effects of a leg elevation pillow for varicose veins, you can perform some simple exercises while you elevate. The first exercise is ankle pumps. You perform this by pumping your ankles up and down 30 times. Next is ankle alphabets (pretend your big toe is a pen. Write each capital letter of the alphabet with your big toe. The movement should be coming from your ankle). The third exercise is and clockwise and counterclockwise ankle circles, 30 circles each way.

Performing these simple exercises atop a leg raise pillow will get your calf muscle pumping. When your calf muscle contracts, it assists the venous return of blood back to your heart. In this position, your body is no longer having to overcome gravity to send blood back to your heart. The leg elevation pillow is giving your veins a break!

It is also important to keep moving throughout the day, especially if your daily activities include prolonged sitting or standing. If you typically sit most of the day, start getting up to walk for a few minutes each hour. You can also perform seated calf raises, marches, and leg kicks to increase blood flow. 

If you stand most of the day, there are a few things you can start doing to alleviate varicose veins. First, look into wearing compression stockings. Second, walk as often as possible to avoid static standing. Third, perform a few reps of an exercise each hour that increases blood flow to your legs (heel raises, marching, slow and controlled butt-kicks, mini squats, etc.) Fourth and most importantly, be sure to elevate your legs each evening. 

Using a leg elevation pillow for varicose veins is a great start to finding relief for your legs! You’ll be comfortable in the contours and feel the results in no time!

-Hillary Blare, Doctor of Physical Therapy

Should you look for anything specific in a foam wedge pillow? The answer is yes, and you are about to learn exactly what to look for!

Foam bed wedge makeup

A foam bed wedge can be made using a variety of materials. For instance, it can be comprised of 100% memory foam or out of polyurethane high-density foam. A foam wedge pillow can even be made of a combination of both materials! What is the difference between these options, and which one should you choose?

Memory foam responds to body weight and is known for its ability to conform to your curves. Because a memory foam wedge pillow is supporting a significant amount of your body weight, wedges made up of only memory foam can lose their shape over time. When a wedge loses its shape, it isn't offering your body adequate support. 

To solve this problem, a memory foam bed wedge should be made up of two parts: a polyurethane high-density foam base and a 1-2” memory foam topper.

Firstly, the high-density foam base ensures that the wedge pillow will maintain its structure long term. Additionally, the high density nature of the foam base gives your body the support it needs and the wedge the durability to last. 

Secondly, the memory foam topper is an important component that drastically improves the comfort of the wedge. When you lie down, the memory foam slowly conforms to your unique curves.  As a result, your body gets maximum support where it counts.

Safety of a memory foam bed wedge

Unfortunately, some foam wedge pillows are constructed with materials that put off harmful gasses. Consequently, these gasses can exacerbate breathing conditions and are not good for your health. To avoid this, always look for a CertiPUR-US® certified foam wedge pillow.

A memory foam bed wedge that has passed the CertiPUR-US® foam certification program has undergone rigorous testing. Furthermore, after the initial testing, CertiPUR-US® foam manufacturers are re-certified annually. This ensures their foam continues to meet the highest safety standards. 

These foam wedge pillows are made without ozone depleters, flame retardants, formaldehyde, and phthalates regulated by the Consumer Product Safety Commission. They also meets the low VOC emissions standard for indoor air quality.

Now that you know what to look for in a foam wedge pillow, it will be easier to pick out the perfect one for you!

-Hillary Blare, Doctor of Physical Therapy

Sleeping while pregnant is difficult for many reasons, but thankfully there are ways to increase your comfort! Keep reading to learn how to sleep with your body supported on a maternity wedge, so you can rest well.

Pregnancy pillow wedge; why use one?

For many women, 26% to be exact, acid reflux hits in the first trimester. By the third trimester, 51% of women are experiencing pregnancy induced acid reflux. One reason this occurs is because of the release of pregnancy hormones. This release causes the sphincter between the stomach and esophagus to not work as well, letting stomach acid escape back into the esophagus. This causes burning and discomfort in the torso.

A maternity wedge for back sleepers 

For back sleeping pregnant mamas, sleeping on a triangle wedge pillow can alleviate discomfort from reflux. Inclining the torso decreases the pressure on that sphincter and makes it harder for stomach acid to flow back up into the esophagus. Typically, a 7-inch wedge pillow is recommended to combat acid reflux. However, most women find that a 7-inch pillow height is not enough incline to allow for comfortable back sleeping, especially towards the end of pregnancy. 

As pregnancy progresses, most mommas need a higher wedge to alleviate the pressure that comes with a sweet growing baby. This is why we recommend a 12-inch maternity wedge for pregnant mothers. This amount of incline elevates the torso enough to alleviate reflux symptoms and support mom's back as baby grows. 

In addition, pregnant back sleepers also benefit from sleeping with a knee wedge pillow. Propping the legs on a knee wedge does three things: Improves circulation, decreases feet and leg swelling, and alleviates back pain.

Sleeping with both a triangle incline pillow and knee wedge pillow ensures maximum comfort for pregnant mothers. 

A maternity wedge for side sleepers with reflux

Side sleeping pregnant mommas having reflux symptoms will need an incline pillow with contours. The contours are uniquely designed to support the low back, hips, and belly, all while keeping the torso inclined. The ability to maintain the torso at an incline while on your side, positions the stomach in a way where it is much harder for stomach acid to escape back into the esophagus.

Another benefit of sleeping on a contoured incline pillow wedge is it can relieve hip pain. The loosening of pelvic ligaments, in combination with increased weight gain, can cause hip pain while side sleeping. Sleeping at a slight incline, while allowing the hips to rest on a memory foam wedge, offers relief to the side of the leg.

A side sleeper, non-inclined, pregnancy pillow wedge 

A side sleeper wedge is a good option if you are not experiencing acid reflux but are seeking additional support for your belly and back while side sleeping. The additional weight on your front from that sweet baby, can pull on your back at night. This is why sleeping on your side without a side sleeper wedge can be uncomfortable.

A side sleeper wedge is a small wedge designed to support the curve of the waist and the growing belly. It keeps the spine straight by preventing it from curving down towards the bed. It also supports the weight of your belly so there is much less pull on the back muscles. With a side sleeper wedge in place, you ensure that your back muscles and spine are fully supported.

A side sleeper maternity wedge for hip and back pain

For optimal comfort, a leg separator pillow should be used whether you are sleeping on your side with a contoured incline pillow or a side sleeper wedge. Using a leg separator pillow greatly reduces the strain on your back and hips.

The pillow should be supportive enough to keep your top leg parallel to the bed. This usually means it needs to be at least 10 inches tall and filled with a very supportive fiber. It should also be long enough that it runs from your feet all the way past your baby bump. You will want the option to position it under your bump for additional support, if needed.  

A pregnancy pillow wedge will help you get rest before the birth of your new baby! Do everything you can to get good sleep now, so you can be ready to take on motherhood!

-Hillary Blare, Doctor of Physical Therapy

I love my wedge pillow but sometimes, it can get a little dirty. I have been looking for something to cover it and have finally found the perfect thing!

Why have a pillowcase for wedge pillow?

Before using a bed wedge pillow case, if something got on my pillow I would have to take the zipper cover off and wash it. While this is doable, it is a little more difficult and time consuming. Additionally, I do not like to use my wedge pillow if the zipper cover is not on. This means I wouldn't be able to use my wedge again until the zipper cover was washed, dried, and put back on. And lets be honest, that can take a while in my laundry-filled house. 

This is when I discovered that a wedge pillow case is a must have accessory for any wedge pillow. The tightly fitting, triangle pillow case fits on top of the zippered bed wedge pillow cover. The pillowcase not only protects the zipper cover, it protects my wedge from spills and works to keep out dust and other allergens. It is easy to throw in the wash and then put back on my pillow.

For big spills, I have realized that a wedge pillow cover with a zipper and a wedge pillow case are something I like to have more than one of. If a spill soaks through the wedge pillow case down to the zipper cover, it is nice to have an extra set of both. Then, I don't feel pressured to wash them immediately. I just put my extra case and cover on and keep using my wedge like nothing ever happened!

Fabric makeup of a triangle pillow case and cover

I prefer a wedge pillow case made from cotton. Typically, these come in a cotton/polyester blend which prevents the pillowcase from shrinking. This fabric makeup is ideal for comfort and for holding up in the wash. The softness of the fabric on my skin makes me never want to leave my pillow wedge!

The wedge pillow cover with a zipper can be made of many different types of fabrics. I have found that my favorite textures are either a cozy Sherpa fabric or a luxurious velour fabric. These fabrics make it easy to slip the pillowcase to slip on. They also wash and wear well. Stains are removed easily with light treatment.

Using both a wedge pillow case and a wedge pillow cover offers two layers of protection to your wedge pillow. These protective barriers protect the high-quality foam found in your wedge and ensure that the wedge will last. They also provide a double barrier against dust mites which will help you with allergies.

Hopefully you have learned how a pillowcase for wedge pillow is a necessary accessory that takes optimal care of your wedge- so your wedge can take optimal care of you!

-Hillary Blare, Doctor of Physical Therapy