How to Use a Pregnancy Pillow (and When to Start)

To use a pregnancy pillow, lie on your side and tuck it where your body needs support. That usually means under your bump, behind your back and between your knees. 

Key Takeaways

• Knowing how to use a pregnancy pillow starts with the right shape: U-shaped, C-shaped, wedge, full-length or modular.
• Each one should support your bump, back and knees while you sleep on your side, starting in the second trimester or sooner.
• Wash it by the care label, store it in a breathable bag and keep it out of your baby’s sleep space after birth.

For the rest of your side-sleeping setup, see our guide on where to put your arms when sleeping on your side.

How to Use Each Type of Pregnancy Pillow

Pregnancy pillows come in five main shapes: U-shaped, C-shaped, wedge, full-length and modular. Each one supports your bump, back and knees a little differently, so the setup changes with the type.

It’s worth getting right, because sleep is already hard to come by in pregnancy. One 2024 review of 44 studies found insomnia symptoms in about 41% of pregnant women in North America.

Your pillow won’t fix every restless night, but it can take discomfort off the list. Here’s how each one works once you climb in:

U-Shaped Pregnancy Pillow

Side sleepers who switch sides through the night get the most from a U-shaped pregnancy pillow. Its curved end cradles your head while the two long arms support your bump, back and hips.

How to use a U-shaped pregnancy pillow:

1. Lay the pillow flat with the curved end at the head of the bed.
2. Lie on your side between the two long arms and rest your head on the curve.
3. Hug the front arm and bring your top knee over it.
4. Let the back arm rest along your spine so it’s ready when you roll over.

Top curve feeling too flat? Set a height-adjustable pillow on it, like the Ecosa Pillow, and add or remove its pads until your neck feels level. 

C-Shaped Pregnancy Pillow

If you want back and bump support without feeling boxed in, a C-shaped pregnancy pillow fits. It also takes up less of the bed than a U-shape.

How to use a C-shaped pregnancy pillow:

1. Rest your head on the top curve.
2. Settle your back into the long edge so it follows your spine.
3. Hook your top leg over the lower curve, or nudge it up under your bump for more lift.
4. When you roll over, hug the long edge instead of leaning on it.

Wedge Pregnancy Pillow

For firm support in one spot at a time, reach for a pregnancy wedge pillow. It’s small and easy to move, which suits a smaller bed or an overnight bag.

How to use a pregnancy wedge pillow:

1. Lie on your side and slide the wedge under your bump so it takes some of the weight.
2. Move it behind your back if you tend to roll onto your back in your sleep.
3. Tuck it between your knees to keep your hips level.
4. Rest your feet on it when you lie down during the day to lift your ankles slightly.

Full-Length Body Pillow

Long and straight, a full-length body pillow works like a cuddle buddy that never steals the covers. It bends easily into shape but gives less structure than a U or C, and no back support.

How to use a body pillow while pregnant:

1. Turn onto your side and hug the pillow with both arms.
2. Bring your top leg over it so your knee and ankle both rest on it.
3. Curve the lower end under your bump if you want lift there.

Modular or Adjustable Pregnancy Pillow

Mix-and-match comfort comes from a modular pregnancy pillow, with a main body pillow and smaller pieces you can move. Some adjustable designs also let you add or take out fill to change the firmness.

How to set up a modular pregnancy pillow:

1. Start with the main pillow in the shape that matches your usual position.
2. Place the smaller pieces under your bump, behind your back or between your knees.
3. Remove any piece you don’t need tonight.
4. Rearrange the pieces as your bump grows or your aches move.

When Should You Start Using a Pregnancy Pillow?

Start using a pregnancy pillow in the second trimester (weeks 13 to 28), or sooner if comfort is already slipping. The Office on Women’s Health says this stage can bring “body aches, such as back, abdomen, groin, or thigh pain.”

Your body usually sends signals before the calendar does. Here are four signs it’s time:

• You toss and turn all night and still wake up tired.
• Your back or hips ache by morning, even when you felt fine at bedtime.
• Side sleeping feels wobbly without support under your bump or between your knees.
• You’re building pillow forts out of every spare pillow in the house.

Starting early also gives you a few weeks to find your setup before the third trimester. That’s when trouble sleeping joins the list of common changes, and when side sleeping matters most.

Benefits of Using a Pregnancy Pillow

Less pressure on your back and hips, relief from swelling and easier side sleeping top the list. The Office on Women’s Health (OWH) has simple advice for better sleep in pregnancy. “Use pillows for support, such as behind your back, tucked between your knees, and under your tummy.” 

Takes Pressure Off Your Back and Hips

OWH links back and pelvic aches to extra weight, looser joints and the pressure of your baby’s head. Support under your bump and between your knees keeps your hips level, easing that strain overnight.

Eases Swelling in Your Feet and Ankles

Raising your feet is one of the simplest ways to ease swelling, according to OWH. Propping your feet on a wedge or folded body pillow while you rest makes that easy.

Call your doctor right away if your hands or feet swell suddenly. OWH notes it can be a sign of preeclampsia.

Makes Side Sleeping Easier to Stick With

Staying on your side matters more as pregnancy goes on. Tucking a pillow behind your back makes it easier to stay put.

The National Institutes of Health summed up a large study it funded. “Sleeping on the back or side through the 30th week of pregnancy does not appear to increase the risk of stillbirth.” The researchers noted that the study stopped at 30 weeks, and many doctors still advise side sleeping.

If you wake up on your back, simply roll onto your side and settle back to sleep. Ask your doctor about anything specific to your pregnancy.

How to Choose a Pregnancy Pillow

Choose a pregnancy pillow by matching it to how you sleep, where you ache and how much room your bed has. Here’s how to narrow it down.

Match the Shape to How You Sleep

Restless sleepers who switch sides do best with a U-shape. If you stay put all night, a C-shape or body pillow saves space.

Target the Spots That Ache

Back pain needs support behind you, while sore hips need a pillow between your knees. For a growing bump, add a wedge or C-shape underneath.

Check What’s Inside

Memory foam contours closely but can hold heat. Polyester fiberfill feels lighter and often breathes better.

Pick a Washable Cover

Sweat, spills and late-night snacks come with pregnancy, so look for a cover that comes off and goes in the washer. Cooling or hypoallergenic fabric is a bonus if you run hot or have sensitive skin.

Measure Your Bed Space

On a full or a shared queen, a wedge or slim C-shape leaves room for everyone. With more space to spare, a U-shape or full-length pillow can stretch out.

Consider Adjustable or Modular Designs

Comfort needs shift from week to week, so look for adjustable fill or modular pieces that change with your bump. Your head pillow can adjust too, like the Ecosa Pillow with its removable height pads.

Tips for Using and Caring for Your Pregnancy Pillow

Your pregnancy pillow can work beyond bedtime, and a little care keeps it fresh. Here’s how to get more out of it before and after your baby arrives.

• Prop yourself up with it on the couch to support your back while you read, watch TV or work.
• Check the care label first, since some pillows go in the washer whole and others only have a removable cover. If the inner pillow can’t be washed, air it out now and then.
• Store it in a breathable cotton bag between uses rather than sealed plastic, which can trap moisture.
• Lean on it during postpartum recovery for support while you rest or feed your baby.
• Move your baby to a crib or bassinet if they doze off on the pillow during a feed. The Consumer Product Safety Commission puts it simply: “Don’t add pillows or blankets to your baby’s sleep space.”
• Pass it on to a friend who’s expecting once you’re done, as long as it’s still in good shape.

Finish Your Setup With Ecosa Pillows

Now that you know how to use a pregnancy pillow, your head deserves the same attention. Your pregnancy pillow handles your bump, back and knees, while a good head pillow keeps your neck in line.

Both Ecosa pillows come with removable height pads, so you can set the right height for side sleeping. The Ecosa Pillow contours to your head and neck with memory foam. The Ecosa Cooling Pillow adds a cool-to-touch cover and cooling gel layer if you run hot at night.

Test either one at home with a 100-night trial while you learn how to sleep with a pregnancy pillow.

FAQs

","default_expanded":true},{"question":"How Do You Put a Pillow Between Your Legs During Pregnancy?","answer":"Lie on your side with your knees slightly bent, then slide the pillow between them from knees to ankles. Pick one thick enough to keep your top knee level with your hip. That keeps your top leg from dropping forward and twisting your lower back.","default_expanded":true},{"question":"Which Side Should You Sleep On During Pregnancy?","answer":"Either side is fine for most people. Many doctors suggest the left, but the right side works too. What matters more later in pregnancy is not falling asleep on your back, so a pillow behind you helps you stay put. Ask your doctor if you have a specific concern.","default_expanded":true},{"question":"Can You Wash a Pregnancy Pillow?","answer":"Yes, you can wash most pregnancy pillows, but the care label decides how. Some go in the washer whole, while others only have a removable cover. Let every part dry completely before you put it back together, since trapped moisture can lead to mildew. Keeping a spare cover means laundry day never costs you a night's sleep.","default_expanded":true}]}' />