How to Sleep With the Legs Propped Up

More than 80 percent of the adult population in America suffers from some form of back or neck pain, according to the Cleveland Clinic. The clinic treats more than 16,000 individuals for these issues annually. The spine consists of 26 vertebrae that naturally curve in three locations. Pain in the neck and back, tingling and difficulty sleeping are all signs of disruption in these curves. Elevating your legs while sleeping helps the spine maintain natural curvature.

Things You'll Need

• Pillow

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Instructions

• 1

  Sit on a bed with your buttocks in the same location as while you are sleeping. This enables you to position the leg support in your natural sleeping location. Position your legs straight out on the bed and slightly to the side of where you place them while sleeping.

• 2

  Determine how many pillows you need. Elevate legs slightly above your heart or 3 to 5 inches above the surface of the bed to promote natural circulation.

• 3

  Place the pillows next to your legs and even with your mid-calf. The mid-calf position is the most comfortable for the majority of people. However, change the position according to your personal comfort level.

• 4

  Lift your legs and shift them to the side, placing them in the center of the pillows. Place your legs parallel to each other with your calves flat against the surface of the pillow. Do not cross your legs; it impedes blood circulation.

• 5

  Lay back and place your head on a pillow. Flatten your lower back against the mattress. This position may seem unnatural at first, especially for those who are accustomed to sleeping on their stomachs. Try the position in increasing increments each day until it feels natural.