Medically reviewed by Kristine Cruz, MD, FACS, on September 17, 2025
Pregnancy is a time of incredible change, and your veins feel those changes just as much as the rest of your body. According to the Cleveland Clinic, your blood volume naturally increases to support your baby, so your veins are asked to carry more than usual. Meanwhile, pregnancy hormones relax the vein walls, making them more flexible but also less efficient at directing blood upward. When coupled with the growing uterus’s pressure on major pelvic veins, circulation from your legs back to your heart slows down.
Each of these factors works together to create the perfect conditions for visible vein changes: varicose veins that may bulge and ache, or spider veins that spread out just under the skin. While these changes are common, they don’t have to be ignored. You can ease the pressure on your veins and stay more comfortable throughout pregnancy by adding some small but impactful habits into your day-to-day routine.
In this blog, Kristine Cruz, MD, FACS, lead vein physician at Center for Vein Restoration (CVR) in Bronx/Pelham Bay and Bronx-Grand Concourse, explores five proven tips that keep veins healthier, reduce discomfort, and protect long-term circulation during pregnancy.
👉 If you’ve noticed new vein changes or simply want peace of mind, schedule a consultation with CVR. Our specialists can guide you through safe, pregnancy-appropriate options to protect your vein health. Call our Patient Services Representatives at 240-965-3915 or click below to book a consultation at a CVR vein clinic near you.
📅 To schedule an appointment with Dr. Cruz in Bronx/Pelham Bay, NY, CLICK HERE.
📅 To schedule an appointment with Dr. Cruz in Bronx-Grand Concourse, NY, CLICK HERE.
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Medical-grade compression stockings are a cornerstone of vein health during pregnancy. They help blood flow back toward the heart rather than pooling in the legs by applying gentle, graduated pressure (tighter at the ankle, looser higher up). This reduces swelling, heaviness, and the appearance of varicose veins.
For best results, put your stockings on in the morning before getting out of bed, when swelling is at its lowest. Consistency matters: wearing your stockings throughout the day helps your veins manage the increased blood volume that comes with pregnancy.
Compression stockings come in different strengths, typically measured in mmHg (millimiters of mercury). Light compression (15 to 20 mmHg) often works for mild symptoms, while your vein specialist may recommend stronger, prescription-level support (20 to 30 mmHg) for advanced cases or severe symptoms. (TIP: Ask your CVR physician to take measurements to ensure a perfect fit!)
Here's the good news: compression care, comfort, and aesthetics have evolved significantly in recent years. Today’s options include sheer styles, open-toe designs, and maternity-friendly fits that feel less ‘medical’ and more like everyday garments. Many women report not only cosmetic benefits but also increased energy in their legs, which helps maintain activity levels.
Movement is one of the most natural and effective ways to keep veins working properly. Exercise engages the calf muscles, which act as pumps to push blood back up toward the heart. Blood tends to stagnate in the lower legs without regular movement, which is exactly what leads to swelling and vein disease symptoms.
Pregnancy doesn’t mean slowing down entirely; it means choosing the right activities. Walking 20 to 30 minutes a day, swimming a few times per week, or attending prenatal yoga are all excellent, low-impact options.
Staying active not only supports your vascular system; it also boosts mood and improves overall pregnancy health.
When you elevate your legs, you give your veins a break from fighting gravity. Even 10 to 15 minutes of elevation, two or three times a day, can reduce swelling and discomfort. The simple act of raising your feet six to 12 inches above heart level allows pooled blood to flow back toward the chest, decreasing pressure in the leg veins.
One of the best positions is lying on your side with pillows supporting your legs. Many doctors suggest the left side, since it relieves pressure on the vena cava (the large vein that carries blood from the lower body back to the heart). If lying down isn’t practical, a reclining chair with an ottoman is also a good option.
While elevated, you can make the time even more effective with gentle ankle circles or deep breathing. This combination not only reduces venous pressure but also helps calm the body during a busy pregnancy.
Regular elevation is a low-effort, high-reward habit. It’s simple enough to do while reading, working from home, or relaxing in the evening.
Gaining weight is normal and essential during pregnancy, but gaining too much too quickly increases pressure on your veins. A mindful approach to nutrition helps balance both your baby’s needs and your circulation.
Fiber-rich foods such as whole grains, fruits, vegetables, and legumes reduce constipation, which otherwise increases abdominal pressure and worsens vein issues. Adequate hydration keeps blood flowing smoothly, so aim for eight to 10 glasses of water daily unless your doctor recommends otherwise.
Specific nutrients also matter for vein health.
Don’t forget: limiting excess salt helps prevent fluid retention, which contributes to leg swelling.
Working with your OB/GYN or other healthcare provider to monitor weight gain and focusing on foods that boost circulation allows you to protect not just your baby but also your vascular system for years to come.
We touched on this in a previous tip, and it’s true: long stretches of inactivity slow blood flow. Modern life often requires staying in one position for hours at a time, whether sitting at a desk or standing on your feet. Both put stress on your veins; sitting compresses circulation in the thighs, while standing lets gravity pull blood downward, leading to pooling in the legs.
Beyond regular exercise, one of the simplest ways to protect your circulation is to break up stillness itself. Taking a brief pause, such as standing to refill your water or walking for a minute, acts as a small reset for your veins. These quick circulation breaks may be easy to overlook, but they’re one of the most practical defenses against varicose veins and spider veins.
Pregnancy brings many changes, but varicose and spider veins don’t have to be part of your story. By wearing compression stockings, staying active, elevating your legs, maintaining a circulation-friendly diet, and avoiding long periods of stillness, you can support your veins every day of your journey.
👉 If you’re already experiencing vein discomfort, or if you want to be proactive about prevention, schedule a consultation with CVR today. Our specialists offer compassionate, expert care tailored to your stage of pregnancy and beyond. Click the button below or call our Patient Services Representatives at 240-965-3915.
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