Best Pillow Arrangements for Sleeping With Pelvic Pain
When I was pregnant, one of the hardest parts of getting a good night’s sleep was pelvic pain. Turning over, getting comfortable, and staying asleep felt nearly impossible some nights. I finally learned that using the right pregnancy pillow arrangement could make a huge difference.
If you’re struggling with pelvic pain, here are the best pillow arrangements for sleeping comfortably during pregnancy.
Table of Contents
Why Pelvic Pain Happens During Pregnancy
Pelvic pain is common because your body releases hormones that loosen your joints and ligaments to prepare for birth. This makes your pelvis feel unstable, especially at night when you’re trying to stay in one position.
I noticed my pain was always worse when I was lying flat on my back or when my hips weren’t aligned properly.
Pillow Arrangements That Can Help With Pelvic Pain
1. Full-Body U-Shaped Pillow (Maximum Support)
A U-shaped pillow surrounds your entire body and keeps your hips, knees, and spine aligned. This arrangement reduces strain on the pelvis and makes it easier to roll over without pain.
➡️ My top choice: PharMeDoc U-Shaped Pregnancy Pillow on Amazon.
2. C-Shaped Pillow + Knee Pillow (Extra Hip Alignment)
If you have a C-shaped pillow, add a small knee pillow to keep your thighs parallel. This prevents your hips from twisting, which can increase pelvic pain.
➡️ Try the Leachco Snoogle C-Shaped Pillow and a knee pillow together.
3. Wedge Pillow Under the Belly + Between Knees
A compact wedge pillow can be placed under your bump for belly support and another wedge or small cushion can go between your knees. This setup works great for smaller beds.
➡️ I love the Hiccapop Pregnancy Wedge Pillow because it’s firm and portable.
4. Body Pillow Hug + Pillow Behind Back
Hug a straight body pillow and add a firm pillow behind your lower back. This prevents rolling onto your back at night and keeps your pelvis stable.
➡️ The INSEN Full Body Pillow is perfect for this arrangement.
5. Elevated Legs With a U-Shaped Pillow
If swelling or pressure makes your pelvic pain worse, rest your legs on the sides of a U-shaped pillow to elevate them slightly. This improves circulation and relieves pressure on your pelvis.
➡️ Try it with the QUEEN ROSE U-Shaped Pregnancy Pillow.
Extra Tips for Relieving Pelvic Pain at Night
- Avoid sleeping flat on your back as it can increase pressure on your pelvis.
- Place pillows snugly so they don’t shift when you move.
- Do gentle stretches before bed to loosen up your hips.
- Move slowly when changing positions to avoid sudden ligament pulls.
➡️ Shop the best pillows for pelvic pain relief on Amazon here
My Final Thoughts
The right pregnancy pillow arrangement can make pelvic pain so much easier to manage.
Personally, I loved using a U-shaped pillow because it supported my entire body and kept my hips aligned all night. But if you have limited space, combining a wedge pillow under your belly and a small pillow between your knees can work just as well.
➡️ Click here to shop my favorite pregnancy pillows for pelvic pain relief on Amazon
Trust me, once you find the right setup, you’ll finally be able to sleep comfortably again.
When I first started dealing with pelvic pain, I had no idea how much difference the right pillow arrangement could make. I thought any pillow setup would work, but once I learned how to properly support my hips and belly, my nights became so much easier.
One of the best arrangements I found was to layer pillows for full-body support. For example, I’d place a wedge pillow under my belly, a firm pillow between my knees, and a small cushion behind my back. This setup kept me stable all night.
If you use a U-shaped pillow, don’t be afraid to adjust the arms wider or narrower depending on your body size. I used to keep mine too far apart, which didn’t give me enough hip support. Bringing the sides closer helped align my pelvis better.
I also discovered that adding a thin pillow or folded blanket under my hips slightly tilted my pelvis forward and relieved pressure. This was especially helpful when my pelvic pain was at its worst.
Another hack is to elevate your legs on the sides of a U-shaped pillow. This takes pressure off your lower back and pelvis while improving circulation. I noticed my pain was less intense the mornings after I tried this.
If you don’t have a U-shaped pillow, you can still mimic the support by combining a body pillow to hug and a wedge pillow under your belly. I used this arrangement for travel, and it kept my pelvis stable.
One mistake I made early on was using pillows that were too soft. They would flatten out overnight, and my hips would sink, making the pain worse. Firmer pillows hold their shape and keep your pelvis properly supported.
I also learned to secure pillows snugly so they wouldn’t slide away when I moved. I tucked them under the fitted sheet or placed them against the headboard for extra stability.
If your bed is small, try using a J-shaped pillow with a knee pillow. This combo gives you hip and belly support without taking up too much space, which was helpful when I shared the bed with my partner.
I found that changing sides slowly and using the pillow for leverage helped too. Instead of rolling quickly, I’d grab the pillow and turn carefully to avoid sudden ligament pulls.
Another tip is to keep a wedge pillow handy during the day. Sitting on the couch or at a desk can make pelvic pain worse, and having a small pillow for lumbar or hip support helped prevent flare-ups.
Lastly, I realized that pairing my pillow arrangement with gentle stretches before bed made a big difference. Loosening my hips and lower back allowed the pillows to keep me comfortable all night instead of just masking the discomfort.