During pregnancy, it sometimes becomes difficult to find a comfortable sleeping position. The maternity record from the Ministry of Health indicates that sleep is disturbed in 80% of pregnant women, particularly due to hormonal changes, weight gain, and baby movements.
In this context, some women use a pregnancy pillow to better support their belly, back, or legs while resting. This guide explains what this pillow is for, how to use it, and in which positions it can be helpful, based only on truly verified recommendations and advice.
What is a pregnancy pillow?
A pregnancy pillow is a support pillow designed to improve comfort during pregnancy, especially when resting and sleeping. Depending on its shape, it can help support the belly, back, knees, or legs to reduce certain tensions related to lying down. This use is consistent with the advice of several hospital structures and medical sources that recommend, during pregnancy, to support the belly with a pillow and to place a pillow between the knees or behind the back to better tolerate the side position.
Why some women use a pregnancy pillow
As the belly grows, some positions become more uncomfortable. Sleeping on your side can be easier with extra support under the belly or between the legs. The NHS, for example, advises supporting the belly with pillows and placing one between the knees. The Mayo Clinic also recommends, if possible, sleeping on your side and using pregnancy or support pillows between the knees, under the belly, and behind the back.
A pregnancy pillow can therefore be used to:
• support the belly when it becomes heavier
• reduce certain tensions in the back or pelvis
• help stay more comfortably on your side
• improve overall comfort during the night
These effects may vary depending on the woman, her body shape, and the type of pillow used.
What position to sleep in during pregnancy?
Recommendations converge on one important point: from the second trimester, and even more so after 28 weeks, it is preferable to fall asleep on your side. The NHS specifies that the safest position to fall asleep in is on your side, left or right, and that after 28 weeks, falling asleep on your back is associated with an increased risk of stillbirth.
The ACOG also indicates that sleeping on your side in the second and third trimesters is preferable, with one or both knees bent, and that it may be helpful to place a pillow between the knees.
The Mayo Clinic also recommends favoring your side and avoiding your back if possible, adding that well-placed pillows can help find a more comfortable position.
How to use a pregnancy pillow
There isn't one single right way to use a pregnancy pillow. Use depends primarily on what genuinely helps you feel more comfortable.
The most commonly recommended positions are:
Under the belly
Placing the pillow or part of the pillow under the belly can help better support its weight when sleeping on your side. The NHS explicitly recommends supporting the belly with pillows.
Between the knees
Placing a pillow between the knees can help better align the pelvis and reduce certain tensions in the hips or lower back. This recommendation appears in the advice from the NHS, ACOG, and Mayo Clinic.
Behind the back
Putting a pillow behind the back can help some women stay more comfortably on their side and avoid lying completely flat on their back during the night. Several NHS hospital documents recommend this type of support.
Different types of pregnancy pillows
There are several shapes of pregnancy pillows. The choice mainly depends on the space available in the bed, the area to be supported, and personal preferences.
U-shaped pillow
This type of pillow wraps more around the body and can support the back, belly, and legs. It may be suitable for women who like to feel support in several places at once.
G-shaped pillow
It often supports the back, belly, and legs in a more targeted direction. It can be more compact than a U-shaped model.
Click to see our G-shaped pillow offer
Long pillow or body pillow
A long pillow can be placed under the belly, between the knees, or behind the back. It's a simple solution to replicate the positions recommended by the NHS, ACOG, or Mayo Clinic, which often mention pillows or support cushions without imposing a single format.
How to choose a pregnancy pillow
Several criteria can help you choose a suitable model.
The shape
Choose a shape that corresponds to your main need: support for the belly, back, knees, or several areas at once.
The size
A large pillow can offer more support, but it also takes up more space in the bed. A more compact model may be more practical if space is limited.
Comfort
The pillow should remain comfortable to use for several hours. A soft cover and breathable materials can improve comfort, especially in hot weather.
Maintenance
A removable and washable cover is often more practical for daily use.
Does a pregnancy pillow necessarily help you sleep better?
Not necessarily. It can improve comfort for many women, but it doesn't address all causes of poor sleep during pregnancy.
The Ministry of Health reminds us that sleep can be disturbed by several factors: hormones, weight gain, baby movements, and then in late pregnancy by having to wake up several times to urinate or change position. A pillow can help with positioning, but not always with all other factors.
The right approach is therefore pragmatic: try a position, adjust the support, and see what really improves your comfort.
When to seek advice from a healthcare professional
Even if nocturnal discomfort is common during pregnancy, it is best to discuss it with a healthcare professional if:
• pain becomes severe
• sleep is severely disturbed over time
• pelvic or back pain becomes difficult to bear
• an unusual symptom appears
A doctor or midwife can verify that these problems correspond to the usual changes of pregnancy and propose appropriate solutions.
FAQ – Pregnancy Pillow
When to start using a pregnancy pillow?
There's no universal rule. Some women start using it as soon as their belly becomes bothersome during sleep, often in the second trimester.
Do you absolutely need a special pregnancy pillow?
No. Medical recommendations often refer to pillows or support cushions. A dedicated pregnancy pillow can be more convenient, but the main goal is still to better support the belly, legs, or back.
Where to place the pillow when sleeping pregnant?
The most commonly recommended positions are: under the belly, between the knees, and sometimes behind the back.
Can you sleep on your back with a pregnancy pillow?
Recommendations tend to favor falling asleep on your side from the second trimester, and especially after 28 weeks. The pillow mainly serves to make this position more comfortable.
Medical Sources
• Ministry of Health – Maternity Record / First 1000 Days
• NHS – National Health Service (United Kingdom)
• Mayo Clinic
• American College of Obstetricians and Gynecologists (ACOG)
• NHS hospital documents on pelvic physiotherapy and positioning advice
Important Note
The information presented in this article is for informational purposes only and does not replace the advice of a healthcare professional. In case of doubt or health problems, it is recommended to consult a doctor or midwife.
Leave a comment: