The best postures to prevent chronic venous disease

Maintaining good vein health is essential for optimal circulation and chronic venous disease prevention. But how to promote healthy vein circulation? 

Why blood circulation is so important to prevent chronic venous disease^1,2 

Our veins play a vital role in our overall circulatory system, carrying oxygen-depleted blood back to the heart. Having poor circulation can lead to complications ranging from varicose veins and blood clots to wounds or even amputation. 

Symptoms associated with poor circulation include: 

• Feelings of pain or weakness in muscles; leg heaviness 

• Prickling, or feeling like “pins and needles” on your skin 

• Skin that appears pale or even blue or is abnormally red and inflamed 

• Generalized leg swelling or painful swollen veins 

• Numbness 

Chronic venous insufficiency may affect blood circulation. This occurs when the valves inside the veins in your legs don’t work as efficiently as they should. In these cases, your blood has difficulty getting back to your heart and pools in these veins as a result.

Tips on how to improve your blood circulation with proper posture 

Blood flow can benefit from several proper posture tips such as leg elevation or sitting properly.2 

First: stay active^1,2

Regular physical activity is one of the best ways to promote good vein health. Engaging in exercises that involve leg movement, such as walking, cycling, swimming, or jogging, helps to stimulate blood circulation in the lower extremities. Physical activity also strengthens the muscles surrounding the veins, assisting in their proper functioning. Aim for at least 30 minutes of moderate exercise most days of the week. For people who have been advised to use compression socks to help treat chronic venous disease, they can wear them while exercising. 

Elevate your legs^1-3 

Giving your legs a break and elevating them periodically can help improve blood circulation and reduce the strain on your veins, especially for those with chronic venous disease. Whenever possible, elevate your legs above the level of your heart for 15-20 minutes several times a day. If higher than heart level is not possible, you can at least get them higher than hip level. This helps because you create an incline, and gravity works in your favor by helping blood move to the heart, reducing swelling and discomfort. To do so, you can prop your legs up on a stack of pillows or use an ottoman or footrest. If you can lie down while doing this, you will obtain better results. You can also rest your legs up onto a vacant corner of your desk from time to time while on a phone call at work.

Avoid prolonged sitting or standing^1,3 

Sitting is the new smoking. 

Prolonged periods of sitting or standing can hinder healthy circulation and put additional pressure on your veins. This can contribute to the development of varicose veins because of the way your body pumps blood through the legs. Indeed, when we walk, each step we take naturally helps pump blood back up to the heart. Our calf muscles contract and apply pressure to blood vessels in our legs as we move around, helping to maintain a consistent blood flow from our heart to our legs and feet. 

When sitting for prolonged periods of time, our muscles are inactive, and your veins must do all the work moving your blood around. This results in reduced blood flow and the pooling effect that can lead to the development of chronic venous disease. Sustained inactivity over the years can aggravate existing varicose veins, turning any small visible vein into long twisted veins that bulge through your skin. 

If you have a desk job that requires sitting for long hours, take regular breaks to stretch your legs and move around. Indeed, to reduce your risk of developing varicose veins and other health issues, try to avoid sitting continuously for more than 60 to 180 minutes at a time on a regular basis. If standing is a significant part of your routine, try to shift your weight from one leg to another, take short walks, or perform simple leg exercises, like toe raises or ankle rotations, to keep blood flowing smoothly. 

Sit properly³ 

If you sit for extended periods of time each day, simple ergonomic practices and sitting positions can help keep the blood flowing and assist in preventing varicose veins. 

Don’t cross your legs: crossing your legs may cause circulation problems, constricting vessels somewhere at the back of your knees. Just put your feet flat on the floor with your ankles in front of your knees and your knees at the same height or slightly lower than your hips, or as stated previously elevate them. Keep a small space between the seat and your knees. This position maximizes blood flow while helping you improve your overall posture. 

Wear compression stockings¹ 

Compression stockings are designed to provide gentle pressure on the legs, aiding in proper blood circulation and preventing the pooling of blood in the veins. These stockings help to alleviate symptoms of varicose veins and reduce the risk of blood clots. Talk to your health care provider to determine the right level of compression and type of stockings that would suit your needs. 

Exercises for varicose vein relief⁴ 

Exercise can help improve circulation and therefore the symptoms of chronic venous disease. Here are some exercises to help manage varicose vein symptoms:

Foot pumps 

• Start in a comfortable sitting position 
• Flex your ankles upward, pointing toes toward your body 

• Then, point your toes away from your body 

• You may start with just 10 repetitions, and then increase depending on progress and tolerance 

Ankle circles 

• Start in a comfortable sitting position 

• Rotate your foot around in a circle 

• Repeat in the other direction. 

• Aim for 10-15 circles in either direction 

Calf raises 

• Stand with your feet flat on the ground, hip-width apart 

• Rise onto your toes, lifting your heels as high as possible 

• Hold for a moment, then slowly lower back down 

• Repeat 10-15 times 

Leg raises 

• Lie flat on your back with legs straight 

• Lift one leg slowly off the ground, keeping it straight 

• Hold for a few seconds, then lower it back down 

• Repeat with the other leg 

• Aim for 10-15 repetitions on each leg 

Marching 

• Stand tall with your feet shoulder-width apart 

• Lift one knee up to about 90 degrees, then lower it back down 

• Repeat with the other leg, alternating in a marching motion 

• Aim for 20-30 marching steps 

Cycling on a stationary bike

• Adjust the seat to a comfortable height 

• Pedal at a moderate pace, ensuring a full circular motion with each revolution 

• Aim for 5-10 minutes of cycling to start, gradually increasing duration 

If you experience symptoms of poor circulation, it is important not to hesitate to consult your doctor to get a proper diagnose and treatment.