Best Ways to Use a Pregnancy Pillow for Back Pain Relief
When I was pregnant, one of the hardest things to deal with was back pain—especially at night. No matter how I tried to get comfortable, I would wake up with an aching lower back. That’s when I discovered how much a pregnancy pillow could help.
If you’re struggling with the same issue, here are the best ways to use a pregnancy pillow for back pain relief so you can finally get better rest.
Table of Contents
Why Pregnancy Pillows Help With Back Pain
As your belly grows, your center of gravity shifts, putting extra pressure on your lower back. Lying flat on your back can also worsen pain. A pregnancy pillow supports your bump, hips, and spine so your back muscles don’t have to work as hard while you sleep.
➡️ My go-to for full-body support: PharMeDoc U-Shaped Pregnancy Pillow on Amazon – it keeps your spine aligned all night.
1. Use It for Side Sleeping
Side sleeping is the best position for reducing back pain in pregnancy. Place your pregnancy pillow snugly against your body and hug it while lying on your left side.
➡️ I loved the QUEEN ROSE U-Shaped Pregnancy Pillow because it supported my back and bump at the same time.
2. Place It Behind Your Back
If you’re struggling to stay on your side, tuck a pregnancy pillow behind your back. It keeps you from rolling onto your back while providing lumbar support.
➡️ Try the Leachco Snoogle C-Shaped Pillow – perfect for back support in smaller beds.
3. Put It Between Your Knees
Aligning your knees and hips can reduce strain on your lower back. Place the pillow between your knees or use a dedicated knee pillow.
➡️ The AngQi J-Shaped Pregnancy Pillow works great for this because of its slim design.
4. Support Your Belly
As your bump grows, lying on your side without support can pull on your back. Place part of your pregnancy pillow under your belly to keep it lifted and aligned with the rest of your body.
➡️ The Hiccapop Pregnancy Wedge Pillow is a compact option for targeted belly support.
5. Elevate Your Upper Body
If your back pain is severe or paired with heartburn, try elevating your upper body slightly. Wrap your U-shaped pillow around you or pair it with a wedge pillow.
➡️ The Milliard Bed Wedge Pillow is a great addition to any pregnancy pillow setup.
Extra Tips for Using a Pregnancy Pillow
- Hug the pillow to keep your shoulders aligned.
- Adjust it close to your body so it doesn’t shift during the night.
- Rotate sides slowly to avoid pulling on your lower back.
- Pair it with a small wedge or knee pillow if you need extra support.
➡️ Shop my favorite pregnancy pillows for back pain relief on Amazon here
My Final Thoughts
The right pregnancy pillow can completely change how your back feels in pregnancy.
Personally, I loved the U-shaped pillow because it gave me full-body support and helped me sleep through the night without waking up sore.
➡️ Click here to shop the best pregnancy pillows for back pain relief on Amazon
Trust me, once you start using one properly, your back will thank you.
When I first started using a pregnancy pillow for back pain, I realized I wasn’t placing it close enough to my body. The key is to keep the pillow snug against your back and belly so you stay fully supported all night.
Another mistake I made was thinking one pillow shape could solve everything. For back pain, U-shaped pillows are usually the best because they support both sides of your body, but I also found that C-shaped pillows were great when I needed more space in bed.
If you have a partner and are worried about space, you can still get relief by pairing a body pillow in front and a wedge pillow behind your back. This setup is compact but still keeps your spine aligned.
I also discovered that elevating my top leg slightly when side sleeping helped reduce tension in my lower back. I would place a small cushion or part of the pillow between my thighs, not just my knees, to keep my hips level.
Another trick is to use the pillow during short daytime naps. Lying down without support for even 20 minutes can cause your back to tighten up, so I used my pregnancy pillow every time I rested.
If you’re still waking up sore, try adjusting your pillow to tilt your pelvis slightly forward. This takes pressure off the sciatic nerve, which can contribute to back pain.
I also learned that rolling onto your back during the night can undo all your careful positioning. Placing the pillow firmly behind your back makes it almost impossible to roll over accidentally.
Some moms find relief by sleeping at a slight incline. I paired my U-shaped pregnancy pillow with a wedge pillow under my shoulders, and it reduced the pressure on my lower back dramatically.
Another hack is to tuck part of the pillow under your waistline. This fills the gap between your hips and the mattress, which can otherwise pull on your spine and cause pain.
Don’t forget that pillow firmness matters. Softer pillows feel cozy at first but flatten overnight, leaving your back unsupported. I switched to a firmer pregnancy pillow, and the difference was night and day.
If your back pain is severe, experiment with combining multiple pillows. I used a U-shaped pillow plus a small wedge under my belly, which gave me the stability I needed to stay comfortable.
Finally, remember that consistency is key. The more you use your pregnancy pillow correctly, the less strain your back will experience, and the easier it will be to get through your pregnancy pain-free.