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Last Updated August 26, 2025
Hey mamas! Growing a baby is no small task, and you deserve all the comfort and rest you can get. Somewhere between the frequent trips to the bathroom, leg cramps, and trying to sleep with what feels like a beach ball strapped to your belly, getting a good night's rest can feel almost impossible. If you’ve reached that point where your usual sleeping positions just aren’t cutting it, a pregnancy pillow might be your new BFF. The right one can give you that “finally… some relief” feeling you’ve been craving.
Whether you just bought one or you’re still deciding which type to get, here’s your guide to making the most of it so you can sleep restfully and even lounge more comfortably.
Key Takeaways:
As your belly grows, your balance shifts, and the way you’ve always slept suddenly feels uncomfortable. Lying on your back can feel heavy and may even press on important blood vessels, while sleeping on your stomach just isn’t possible anymore.
Sleep can feel different in each trimester. In the first trimester, you may be extra tired but still able to sleep fairly well. By the second trimester, your bump starts to make some positions tricky. And once you reach the third trimester, the extra weight, pressure on your hips, heartburn, and even shortness of breath can make restful sleep harder to come by. Well, that’s where a pregnancy pillow makes a huge difference.
Think of it as more than just an oversized cushion. It’s built to cradle your changing body, giving you support in places you didn’t even know you needed until pregnancy made them ache.
In fact, one study compared a wedge-shaped pillow with a standard hospital pillow in late pregnancy and found that women reported less back pain and better sleep when using the wedge. Simply supporting the abdomen while lying on your side made a noticeable difference, and many felt the wedge design was more effective than a regular cushion.
Pregnancy pillows come in different shapes, and the way you use them depends on their design. Here’s a breakdown of the main types and how they work:
This one looks like a giant letter “C,” and it’s made to wrap around you in a supportive curve. If you’ve been waking up with a sore back or stiff hips, the C-shape is a lifesaver. It’s especially good for side sleepers who need full-body support. You get the comfort of something to hold while also keeping your belly supported in front.
How to use it
Place the top curve under your head and arms so you can hug it like a regular pillow. The long middle section runs down your spine, giving you back support. The bottom curve tucks right between your knees, keeping your hips aligned and taking pressure off your lower back.
Shaped like a giant “U,” this pillow surrounds your whole body. It's ideal if you toss and turn during the night. Instead of flipping the pillow every time you roll over, you just switch to the opposite side. It also works well if you’re dealing with back pain or swelling, since it cradles you from both sides and keeps you in a comfortable sleeping position.
How to use it
Slide yourself right into the middle of the “U.” One side supports your back while the other side cushions your growing belly. Your head rests at the top curve, and you can switch between hugging the left or right side depending on how you’re lying.
Small but mighty, the wedge pillow is a firm, triangular cushion you can tuck wherever you need it most. It’s the most versatile and travel-friendly option. Unlike the bigger body pillows, a wedge can move with you from the bed to the couch to the car. If you’re short on space or just want targeted support, this little pillow can make a big difference without crowding the mattress.
How to use it
Place it under your bump for a gentle lift that relieves pulling on your stomach muscles. Slide it behind your back to keep yourself from rolling flat onto your back in the middle of the night. You can even put it under your hips or legs to reduce pressure and improve circulation.
This pillow looks like a long body pillow with a hook at the top. It’s less bulky than the U-shape but still offers support for your belly and knees. The J-shape is a great middle ground if you don’t want a full U-shaped pillow taking over the bed, but still want more support than a regular body pillow.
How to use it
Place the long side along your body for hugging and bump support, while tucking the curved end between your knees to keep your hips aligned. You can also flip it around so the curve rests against your back, which helps prevent rolling onto your spine at night. Many moms also use it upright, with the curve behind the back as a cozy backrest, or wedge the curved end under the belly for a gentle lift.
A full body pillow looks like an oversized straight pillow. It won’t cradle you from all sides, but it gives you the belly and knee support you actually need.
How to use it
Just lay the pillow next to you. Hug it, rest your bump against it, and wedge part of it between your knees. It’s flexible and low-maintenance, and a perfect addition if you like moving around a lot while you sleep.
A G-shaped pregnancy pillow is a larger, more all-in-one version of maternity pillows. It’s designed in the shape of the letter “G,” combining features of U, C, and J pillows into one. What makes the G different is its extra inner curve, which can cradle your bump from underneath or be adjusted for lumbar support.
How to use it
Rest your head on the top curve, hug the long side for arm and belly support, and tuck the lower curve between your knees to ease hip pressure. The inner curve can be positioned under your bump for a gentle lift or behind your back to stop you from rolling over. You can also sit upright with the pillow coiled around you for back and side cushioning.
Let’s look at how to position your pregnancy pillow for the best support:
During pregnancy, the most comfortable and safest sleeping position is on your side. Research shows that sleeping on your left side is especially beneficial because it improves circulation, helping blood flow more easily to both you and your growing baby. It also supports better kidney function, which can reduce swelling in your ankles and feet. That said, resting on your right side occasionally is completely fine. What matters most is avoiding long stretches on your back, since lying flat can press on your spine and major blood vessels, leading to reduced blood flow and discomfort.
Once you’re on your side, position the pillow so your body forms one smooth, supported line. Your head and neck should rest on the upper curve or top of the pillow, your bump should be gently cushioned in the middle, and your knees should rest on the lower section. Think of it as aligning your body from top to bottom so no area feels like it’s hanging without support.
Extra weight during pregnancy can put strain on your back and abdominal muscles. If your pillow doesn’t naturally cradle your bump, try sliding part of it underneath for a gentle lift. This simple adjustment eases the pull on your ligaments and makes it easier to stay comfortable in a side-sleeping position without feeling like you’re tipping forward.
Pregnancy puts pressure on the hips and lower back, especially when you’re lying on your side. To keep your spine aligned, always have something (whether it’s the bottom curve of your pillow or a wedge) tucked between your knees. This keeps your hips level and prevents that achy, pinched feeling you might wake up with in the morning.
If you tend to roll backward while you sleep, use part of the pillow behind you as a buffer. This not only stops you from accidentally ending up flat on your back but also adds extra lower back support. Some moms even wedge the pillow slightly behind them so they can lean at a slight angle, comfortably supported without being fully flat.
A maternity pillow isn’t a “bed only” item; it can be a total comfort upgrade for your day, too.
Reading or watching TV: Curl the pillow around your back and arms while sitting up, and it instantly feels like a cozy little chair. It takes pressure off your shoulders and keeps your spine supported, so you can relax without feeling stiff afterward.
Lounging on the couch: Restless legs and swelling are common during pregnancy, and elevating your feet can help. Place the pillow under your calves or ankles while lounging, and you’ll feel the difference in circulation and comfort.
Nursing or bottle feeding: After your baby arrives, the pillow doubles as a feeding support. Instead of straining your arms and back, the pillow props your baby at a comfortable height so you can sit upright and relaxed.
Working from home: If you spend hours at a desk or kitchen table, sitting on or against a pillow can give your back extra support. Some moms even use the wedge style behind the lower back to ease pressure during long sitting sessions.
Postpartum recovery: A maternity pillow can help you find comfortable positions while your body heals. Propping it behind you or under you while sitting takes pressure off sore areas and makes resting a little easier.
Napping during the day: Sometimes, lying flat on a bed isn’t the most comfortable. Using the pillow on a recliner or couch for a quick nap gives you better support and helps you relax in a semi-upright position.
Traveling: If you’re in the car for long stretches, smaller options like the wedge or J-shape can be lifesavers. They fit in the seat and help reduce backaches and leg strain while you’re on the road.
Most have removable covers, so wash them often because life happens, and you can't always save them from accidents. For the pillow itself, follow the cleaning instructions on the tag and give it a good fluff every now and then.
Most pregnancy pillows come with a removable cover, and this is your first line of defense against sweat, lotion, crumbs, or even accidental spills. Wash the cover once a week (or more often if needed) just like you would your bedsheets. Choose a gentle detergent and avoid strong fragrances if you’re sensitive to smells during pregnancy. Having a spare cover is a great idea; you can swap them out without waiting for laundry day.
The pillow insert itself isn’t always machine-washable. Some can go in the washer on a gentle cycle, while others need spot cleaning only. Always read the care tag before tossing it in the machine, since the wrong method can clump or damage the filling. For foam-filled pillows, stick to spot cleaning with a damp cloth and mild soap, then let it air dry completely. For polyester or down-alternative fills, a machine wash on cold with low spin may be fine.
Even if you can’t wash the insert often, you can still keep it fresh. Give it a shake or fluff daily to redistribute the filling and prevent flat spots. If it feels a little stale, let it air out in a sunny spot for a few hours to kill bacteria and remove odors.
Using a pillowcase or an extra cover not only makes cleaning easier but also extends the life of your pillow. Avoid eating in bed with the pillow propped up against you. Pregnancy cravings aside, crumbs are tough to fully remove once they sink into the fabric. If you’re using lotions or oils, give them a minute to absorb before cuddling up to the pillow to avoid staining.
If you plan to keep your pillow for postpartum use or future pregnancies, store it properly once you’re done. Wash and dry both the pillow and cover completely, then store them in a breathable bag (not plastic) in a cool, dry place. This helps prevent mold, mildew, or musty odors from setting in.
Not every mom wants or needs a full-body pregnancy pillow. A half body pillow is a smaller option that still makes a big difference. You can tuck it under your knees to relieve back strain, place it between your thighs for hip alignment, or use it behind your lower back for extra support while sitting. It’s also easy to carry around the house, so you’re not just limited to using it at night.
Mama, you’re already doing so much, and your body is working harder than ever. A pregnancy pillow is a simple way to give yourself the support you truly deserve. It can ease those aches and help you breathe easier, bringing you the kind of restful sleep that leaves you feeling renewed. Remember, taking care of yourself is also taking care of your baby. So let your pillow lift some of the weight, give yourself permission to rest, and wake up knowing you’re giving your best every single day. You’ve got this!
There isn’t a strict rule for when to start sleeping with a pregnancy pillow. Most women notice the need for extra support around the second trimester (about 20 weeks), when the bump grows larger and side sleeping becomes the safest and most recommended sleep position during pregnancy. Others begin earlier if they experience pain in their back, hips, or legs, or if they struggle to stay comfortable in different positions at night.
The key point to remember is that you don’t have to wait for a specific stage. Start using one as soon as you feel your body could use more support.
Not every expecting mom will need one, but many pregnant women find it makes a world of difference. Instead of stacking multiple pillows that shift around at night, a single versatile pillow offers customized support. This targeted relief helps reduce tossing and turning, making it easier to relax into one position without constant readjusting. A pregnancy pillow supports better sleep and can make the journey to a healthy pregnancy a little smoother by easing common physical discomforts.
Absolutely. Most supportive pillows aren’t limited to pregnancy alone. After the baby arrives, they provide added support for postpartum recovery, especially when sitting up in bed or on the couch. Many moms use them as a prop during breastfeeding or bottle-feeding to reduce strain on the arms and neck. Even stomach sleepers or those dealing with restless legs continue to enjoy the comfort, proving that these pillows go well beyond pregnancy.
Both options have their benefits, and it mostly depends on your needs. A C-shaped pillow curves along your body, offering neck support, targeted relief for the back, and cushioning between the knees or upper thighs. It’s perfect if you mostly stay in one position through the night and want more bed space.
A U-shaped pillow, on the other hand, surrounds you completely, giving more customized support to both your back and belly at the same time. It’s ideal for restless sleepers who flip sides often because you won’t need to readjust. While the U-shape provides maximum comfort, it’s larger and takes up more room, so if you share your bed, keep that in mind.
Related blog posts:
1. Best Sleeping Positions During Pregnancy
2. Back Pain: Causes, Symptoms, and Treatments
3. Insomnia: Types, Symptoms, Causes, and Effective Treatments
4. Best Sleeping Position for Lower Back Pain
5. Health Conditions That Affect Sleep Quality
Disclaimer: What is said in this article has been referenced from multiple sources and is intended only for educational and informational purposes. Please note that no content in this article is a substitute for professional advice from a qualified doctor or healthcare provider. Always consult an experienced doctor with any concerns you may have regarding a health condition or treatment, and never disregard any medical suggestions or delay in seeking treatment because of something you read here.
