Can ‘Legs Up The Wall’ Pose Improve Vein Health?

I was scrolling on Instagram and a video stopped me in my tracks. Lifestyle content creator Katey Brigham was discussing how “one of the best things that a woman can do is legs-up-the-wall, almost every night”.

Legs-up-the-wall, or viparita karani, is a yoga pose which could help improve circulation, reduce lower-leg swelling, and aid relaxation, according to Cleveland Clinic.

“Our veins are going to age, and we never ever think about that,” Brigham said in a reel, suggesting that to improve vein health, people can simply lay down and lean their legs up against the wall for a few minutes each day.

“Vein health probably isn’t something most of us think about until we notice visible veins, swelling or aching in our legs,” Dr Nikki Ramskill, a GP verified on Doctify and founder of The Female Health Doctor Clinic, told HuffPost UK.

But our veins have an important job to do in the body – returning blood back towards the heart, often working against gravity when we’re standing or sitting.

“As we age, the valves inside the veins can become less effective, making it easier for blood to pool in the legs. This can contribute to varicose veins and chronic venous insufficiency,” Dr Ramskill explained.

The doctor notes that while it’s not a perfect solution, it can certainly help with circulation.

“Elevating the legs can use gravity to help blood and fluid return towards the heart, so someone who experiences mild leg swelling or heaviness after being on their feet all day may find it temporarily relieving,” she explained.

“You don’t specifically need to lie on the floor with your legs against a wall, though – elevating your legs with a stool can help.”

That said, she notes it’s not a ‘detox’, won’t prevent every blood clot, and it isn’t a substitute for regular movement or treatment if you have underlying venous disease.

There are also some people who should steer clear of this pose. Per Cleveland Clinic, these include: people with glaucoma, those with conditions that cause excessive fluid volume in the body (including people with liver failure, kidney failure and heart failure), and those with unmanaged high blood pressure.

If you can’t do legs up the wall, or aren’t really interested, one of the best (and simplest) things you can do for your vein health is to move regularly, Dr Ramskill added.

“I’d actually put walking and regular movement much higher [than lying with legs raised] on the list for everyday vein health,” she said.

“Your calf muscles are one of your body’s natural mechanisms for helping venous blood travel back towards the heart, so keeping them moving is remarkably useful.”

People who spend lots of time sitting down or travel frequently should aim to get up and walk around regularly throughout the day. The doctor suggested even simple ankle pumps and calf raises while sitting can keep the muscles working.

Avoiding smoking and maintaining a healthy weight are also key for supporting healthy vein function.

If you have visible veins, the doctor said “don’t panic” as spider veins and varicose veins are incredibly common, particularly as we get older.

She ended: “The important thing is knowing when a change is more than cosmetic: persistent swelling, pain, skin discolouration, wounds that aren’t healing or a sudden change in one leg are all reasons to seek medical advice.”