Wedge Pillow Articles

Leg Elevation Pillow for Varicose Veins

leg elevation pillow for varicose veins

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

Memory Foam Bed Wedge

Memory Foam Bed Wedge

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

Finally, Sleep Comfortably During Pregnancy

Finally, Sleep Comfortably During Pregnancy

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

Pillowcase for Wedge Pillow: A Must Have Accessory

Pillowcase for Wedge Pillow: A Must Have Accessory

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

My Wife Found Me a Wedge Pillow for Lower Back Pain

wedge pillow for lower back pain

My lower back was hurting so bad I was having difficulty sleeping. That’s when my wife found a wedge pillow for lower back pain that helped me finally be able to get comfortable enough to rest.

Lower back wedge for sleeping on my back

When sleeping on my back, the best wedge pillow for lower back pain is a knee wedge pillow. I quickly realized that if I slept with my legs straight and flat on the bed, I would wake up stiff and sore in the morning. However, if I rested my legs on a knee wedge pillow, I had little to no pain in my spine. It was the only position I was able to completely relax in.

Exercising on a lower back wedge

This particular lower back wedge also helped me with my morning exercises. After lying still all night, I used it to stretch before hopping out of bed and starting the day.

First, with my knees bent and feet resting flat on the incline portion of the wedge, I would slowly rock both knees to the side as far as I could without pain. I went very slowly and continued rocking until I felt my back loosen. With each repetition, I was able to stretch further and further.

Next, I would rest my legs on the lower back wedge. I would then perform pelvic tilts, drawing my belly button to my spine and tilting my pelvis backwards and forwards. The knee wedge pillow was helpful in holding the weight of my legs so I could focus on my core.

Lower back wedge pillow for sleeping on my side

My wife was also able to find a lower back wedge that is perfect for sleeping on my side! This small, memory foam, side sleeper wedge supports my spine and hips when I side sleep. I had never slept with one before, and now I cannot sleep without it!

I also use another wedge for lower back pain when I sleep on my side. It is called a leg separator pillow and may have made the biggest impact on my back. With my hip, thigh, and lower leg fully supported, I have no pain in my back when I sleep on my side. I wake up feeling refreshed and rejuvenated.

Hopefully a lower back wedge will help you as much as it helped me!

Special thanks to Jason for writing about his experience!

-Reviewed by Hillary Blare, Doctor of Physical Therapy

 

Hip Replacement Wedge Pillow Recommended by PT

Hip Replacement Wedge Pillow Recommended by PT

Sometimes, hip replacement surgery is necessary to improve your mobility! A hip replacement wedge pillow will aid in your recovery and improve your comfort and ability to rest.

Why use a wedge pillow after hip replacement

Sleeping after a total hip replacement (THA) can be uncomfortable, especially when you are trying to abide by the precautions your physician recommends. Initially, you almost certainly will not want to sleep on your side. Sleeping on your back is usually the most comfortable right after surgery.

This is where a hip replacement wedge pillow is helpful. Sleeping flat on your back overnight can cause back pain and stiffness. This can be avoided by resting your legs on an elevated knee pillow. With the weight of your legs supported, your low back will lie flat on the bed instead of arching. This ensures the muscles in your back are fully relaxed and able to rest.

An additional benefit of sleeping on a wedge pillow after hip replacement is its ability to help decrease leg swelling. With your legs propped up, gravity will assist the fluid out of your leg. You can even perform simple exercises (ankle pumps and ankle circles) atop your wedge pillow to further assist with swelling. Reducing swelling is a key component of reducing risk for deep vein thrombosis or DVT. 

Side sleeping hip wedge

After a few months of recovery and after checking with your physician, many people want to switch back to sleeping on their side. When your doctor says this is okay, there are a couple of helpful wedge pillows that will aid this transition.

The first is a leg separator pillow that is long enough to support your leg from your groin all the way past your feet. Your top leg (most likely your surgical leg) needs to be fully supported and held parallel to the bed. There should not be a significant downward angle from your hip to your knee to your ankle.

Another tool you may consider is a side sleeper wedge. This small pillow supports your spine at the curve of your waist. It makes sure your spine is straight all night instead of curved incorrectly. If your low back is unsupported, it can pull on your hips and low back making side sleeping uncomfortable.

Sleeping with a leg separator pillow and a side sleeper wedge will relax the muscles in your hip and ensure that your leg muscles are not pulling on your back.

After checking with your physician, they will almost certainly agree, a hip replacement wedge pillow is key for your comfort after a THA!

-Hillary Blare, Doctor of Physical Therapy