Put Your Feet Up!
The Benefits of Elevating the Feet & Legs During Pregnancy
As the miraculous process of growing a new life occurs in the body, sometimes that comes with a variety of discomforts. As your body works overtime to grow and nourish new life, it’s not uncommon to experience swelling, fatigue, and sluggish circulation. One gentle, time-tested remedy that offers many pregnant people relief, is simply putting those feet up! Specifically, legs up the wall.
Known in yoga as Viparita Karani, the “legs up the wall” pose is exactly what it sounds like: lying on your back with your hips close to the wall and your legs extended upward. It may not seem like much, but this simple inversion can offer a surprising range of benefits, especially for pregnant people.
Supports Lymphatic Drainage
The lymphatic system is your body’s natural detox pathway—it moves waste products, extra fluid, and immune cells through your body. During pregnancy, the increased blood volume and pressure on your lymph vessels can slow this process down, leading to puffiness and swelling (especially in the feet and ankles).
Elevating your legs encourages lymphatic fluid to drain more efficiently, reducing stagnation and easing that heavy, swollen feeling. It’s a gentle way to give your body a boost without needing anything more than a wall and a few quiet minutes.
Improves Circulation
As your belly grows, it puts increasing pressure on the major blood vessels in your pelvis, which can lead to poor venous return—blood that struggles to make its way back up from your lower limbs to your heart. This is one reason pregnant people are more prone to varicose veins and leg cramping.
By reversing gravity, legs-up-the-wall helps blood flow more freely back toward the heart. This can relieve leg fatigue, reduce varicosities, and even support healthy blood pressure levels.
Reduces Swelling (Edema)
Swelling in the feet and ankles is one of the most common pregnancy complaints, especially in the third trimester. While some swelling is normal, it can feel uncomfortable or even painful.
Elevating your legs regularly—especially at the end of the day—can help reduce fluid accumulation. Pair it with deep breathing and plenty of water, and you’ll likely notice a real difference in how your lower body feels.
Eases Back and Pelvic Tension
The position of legs-up-the-wall gently lengthens the spine and gives the muscles in the lower back and pelvis a chance to decompress. If you place a small cushion or folded blanket under your hips, you may also relieve pressure on the sacrum and tailbone—common areas of tension during pregnancy.
Supports Rest and Relaxation
Perhaps most importantly, this pose gives you permission to pause. It’s deeply calming to the nervous system, helping to lower stress hormones, support better sleep, and invite your body into a parasympathetic “rest and digest” state.
Many midwives and bodyworkers recommend incorporating legs-up-the-wall into your daily or nightly routine, not only for circulation, but for cultivating a sense of stillness amid the changes of pregnancy.
How to Do It Safely During Pregnancy
While this pose is gentle, it’s important to listen to your body. If lying flat on your back is uncomfortable or makes you feel lightheaded (due to pressure on the vena cava), try using a wedge or bolster to keep your torso slightly elevated. You can also modify the pose by lying on your side and propping your legs on the couch or bed.
Always consult your midwife or care provider before beginning a new practice, especially if you have high blood pressure, severe swelling, or any pregnancy-related complications.
The midwives at Music City Midwifery are excellent sources of information when it comes to navigating various pregnancy discomforts and deciding which movements and routines are appropriate. Our clients enjoy the benefit of thorough and individualized care and conversations, and we’d love to offer the same to you.