How to Support Your Back Without a Pregnancy Pillow (5 Hacks)
When I was pregnant with my first baby, I couldn’t afford a big pregnancy pillow, and I wasn’t sure if I really needed one. But as my belly grew, I started waking up with terrible back pain. That’s when I discovered a few clever ways to support my back using items I already had at home.
If you’re not ready to invest in a pregnancy pillow (or don’t have space for one), here are 5 hacks to support your back and sleep more comfortably.
Table of Contents
1. Use Regular Bed Pillows Strategically
I learned quickly that you can create the same support as a pregnancy pillow with regular pillows. Place one behind your back to keep you from rolling over, one between your knees for hip alignment, and another under your belly for extra lift.
➡️ If you’re short on pillows, grab a firm standard pillow on Amazon for behind your back—it works just as well.
2. Try a Wedge Pillow
Wedge pillows are small, inexpensive, and perfect if you need targeted back or belly support. Place it under your bump or behind your lower back while side sleeping.
➡️ My favorite is the Hiccapop Pregnancy Wedge. It’s compact and doesn’t take up much space in bed.
3. Elevate Your Upper Body Slightly
One thing that helped me was elevating my upper body with a couple of firm pillows. This position took pressure off my back and also helped with heartburn.
➡️ If you want a more stable option, a foam wedge pillow on Amazon will keep you at the right angle all night.
4. Add a Pillow Under Your Knees
If you like sleeping on your back (especially in early pregnancy), putting a pillow under your knees can reduce pressure on your spine. It also helps with circulation.
➡️ A leg elevation pillow works perfectly and can also be used postpartum for swelling.
5. Build a DIY Back Support With Blankets
I used a rolled-up blanket behind my back to create a firm barrier that kept me from rolling onto my back at night. It’s an easy, free hack that works surprisingly well.
➡️ If you want a washable option, a body pillow can work the same way and last longer.
My Final Thoughts
You don’t need to buy a full pregnancy pillow to get the back support you need. With a few regular pillows, a wedge, or rolled blankets, you can create the same comfort at a fraction of the cost.
Personally, I loved using a wedge pillow behind my back and a regular pillow between my knees—it made a huge difference in my back pain.
➡️ Click here to shop affordable pillows and wedges on Amazon
Trust me, with the right setup, you can finally sleep comfortably again.
When I first started using regular pillows for back support, I didn’t realize how important placement was. Just throwing pillows behind me didn’t work—I had to place them strategically so they actually supported my spine.
I discovered that the firmness of the pillow matters a lot. Soft pillows would flatten out by the middle of the night and leave me uncomfortable again. Using a firmer pillow behind my back kept me properly aligned.
If you’re using a wedge pillow, you can also combine it with other pillows for extra support. I sometimes used a wedge behind my back and a small cushion under my belly to relieve pressure from all sides.
One thing I wish I had done sooner was to elevate my upper body more consistently. When you’re slightly inclined, gravity helps keep pressure off your lower back and can even improve breathing.
I also noticed that adding a pillow under my knees worked wonders, even when side sleeping. It kept my hips aligned and reduced the tension in my back muscles.
Another hack is to create a pillow barrier behind your back so you don’t roll onto your back at night. This is especially helpful in later pregnancy when back sleeping can feel uncomfortable.
If you don’t have extra pillows, a rolled-up towel or blanket can do the trick. It’s firm enough to hold its shape and small enough not to take up extra room in bed.
I also learned that adjusting my pillow setup as my pregnancy progressed was key. What worked at 20 weeks didn’t necessarily work at 30 weeks, so I wasn’t afraid to experiment.
One mistake I made was not replacing old, flat pillows. Even regular pillows lose their shape over time, and swapping them out for newer ones gave me much better support.
If you like to sit up in bed during the day, try using a wedge pillow or a few firm cushions behind your back. This relieves pressure on your spine while sitting, not just when you’re sleeping.
I also found that using a supportive mattress topper in combination with these pillow hacks made my bed feel more comfortable overall. A little extra cushioning goes a long way when you’re dealing with back pain.
Finally, remember that small changes add up. Even something as simple as placing a pillow under your knees or behind your lower back can help you wake up feeling less sore and more refreshed.
I also realized that switching sides regularly during the night helped relieve pressure on my lower back. Staying on one side for too long can make your hips and spine ache, so I would reposition the pillows and blankets every time I switched sides.
Another great trick was using lumbar support during the day. I slipped a small cushion or wedge pillow behind my back while sitting at my desk or driving. This reduced overall back strain and made it easier to get comfortable at night.
Lastly, I learned that pairing these hacks with gentle stretching before bed made a huge difference. Doing a few simple prenatal stretches relaxed my muscles so the pillows could better support my body while I slept.
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