Pregnancy

Sleep

ARTICLE by Guest Blogger

How to Use a Pregnancy Pillow Correctly

Sep 24, 2025 | Reading time: 6 minutes

Pregnancy can cause aches and pains as your body changes, and your bump grows and dealing with these can be tricky. If you’re having trouble sleeping because of pregnancy-related changes, a pregnancy pillow is a simple and effective way to improve your comfort. These pillows are designed to provide extra support for your bump, hips, back and legs, helping you find a safe and restful sleeping position.

In this guide, we’ll look at the different types of pregnancy pillows, how to use them effectively, and which positions can help with common pregnancy discomfort. We’ll also answer some of the most frequently asked questions about pregnancy pillows.

Here's what we'll cover:

Different types of pregnancy pillows
How to lay and sleep with a pregnancy pillow

How to position different pregnancy pillows

The best positions to sleep with a pregnancy pillow

Pregnancy pillow FAQs

Different Types of Pregnancy Pillows

Pregnancy pillows come in several shapes and sizes, with each bringing its own benefits. Some provide full-body support, while others are more compact and versatile. Choosing the right one depends on your preferred sleeping position, how much space you have in bed, and the type of support you need most during pregnancy.

Here are the main types:

U-shaped pregnancy pillows: these pillows wrap around both sides of your body to provide all-over support. They’re ideal if you tend to switch sides during the night.

C-shaped pregnancy pillows: these are similar to U-shaped pillows, but with a more compact design. They provide targeted support for your head, bump, and legs.

Wedge pregnancy pillows: these small and versatile pillows can be placed under your bump, back, or hips to give extra support where you need it most.

Full body pregnancy pillows: these long, straight pillows are designed to hug and support you along one side, especially helpful if you sleep mostly on your side.

How to Lay & Sleep with a Pregnancy Pillow?

While you’re pregnant, sleeping on your side is safest. Pregnancy pillows are designed to support your bump, and help you to find a position that’s safe and comfortable to sleep in.

In terms of which side to sleep on, the NHS say that either side is OK but some experts recommend sleeping on your left as it promotes better blood flow to your little one.

Here are some tips to getting comfy with a pregnancy pillow:

Place part of the pillow between your knees to keep your hips aligned
Use the pillow to support your bump and relieve pressure on your back
If you use a U- or C-shaped pillow, tuck one side behind your back to prevent rolling onto your back while sleeping

How to Position Different Pregnancy Pillows

Finding the best way to position your pregnancy pillow will make a big difference to your comfort. Each pillow shape offers support in slightly different ways, so it helps to understand how to use them for the best results. 

Here’s how to get the most from the main pillow types:

U Shape

Lie with the base of the U positioned under your head, with the two arms of the pillow running down each side of your body. Hug one side and rest your bump and knees on it, with the other side along your back. Then adjust your position as and when you roll from one side to the other during the night.

Wedge

You can slide a wedge pillow under your bump to provide extra support, especially when lying on your side. You can also place it behind your back to help prevent rolling onto your back while you sleep. Some mums-to-be also find it helpful under their hips to relieve pelvic pressure.

Full Body Pillow

Place the pillow along the length of your body and hug it while lying on your side. Tuck the lower part of the pillow between your knees to keep your hips aligned and rest your head on the top section for additional neck support if needed.

C Shape

Position the curved part of the pillow under your head, with the long side running down to support your bump and knees. Tuck the end of the pillow between your knees or thighs to provide extra hip comfort.

Best Positions to Sleep with a Pregnancy Pillow

Finding the right sleeping position with a pregnancy pillow can relieve common aches and pains, helping you to have a more comfortable and restful night. Below, we look at some of the best ways to use a pregnancy pillow for different aches and pains you might be experiencing.

Back Pain

Around 70% of women experience back pain during pregnancy. If you’re one of them, a U- or C-shaped pillow can be especially helpful. These shapes support your spine from all sides, and placing one side of the pillow behind your back can stop you from rolling backwards while you sleep. Hugging the pillow also helps to ease strain on your lower back.

Hip Pain

Hip pain is less common but just as uncomfortable. To reduce pain in this region, position part of the pillow between your knees to keep your hips aligned. You might also find that sleeping with a wedge pillow under your bump relieves some of the pressure.

Sciatica

A full body pillow can encourage proper spinal alignment and reduce the nerve pressure associated with sciatica. Placing a wedge pillow behind your back can also help stop you from rolling onto your back, which can sometimes make sciatica worse.

Breastfeeding

After your little one arrives, many pregnancy pillows can double up as comfortable breastfeeding support. A U-shaped pillow works well when wrapped around your body while you sit, letting your baby rest comfortably on the pillow and taking the weight off your arms.

Pregnancy Pillow FAQs

Below are some of the most common questions parents-to-be ask about pregnancy pillows and how to use them. We hope these answers can help you get comfy, and feel confident that you’re sleeping safely. And if you have any other questions, please get in touch.

Can You Sleep on Your Back with a Pregnancy Pillow?

Experts usually recommend side-sleeping during pregnancy, particularly in the second and third trimesters. If you use a U-shaped pillow, you can tuck one side behind your back to stop you rolling over while sleeping.

I Keep Waking Up on My Back - What Should I Do?

It’s common to wake up on your back even if you fall asleep on your side. If this happens, gently roll back onto your side and try using a pregnancy pillow behind your back to stop you from rolling over in the night.

Can You Sleep on Your Stomach with a Pregnancy Pillow?

Sleeping on your stomach becomes uncomfortable and unsafe as your bump grows. Pregnancy pillows are designed to support side-sleeping, which is safest for you and your little one in later pregnancy.

When Should You Start Using a Pregnancy Pillow?

You can start using a pregnancy pillow as soon as you feel you need extra support. Many mums-to-be begin using one in the second trimester as their bump grows and sleeping becomes more uncomfortable.

How Do You Wash a Pregnancy Pillow?

Most pregnancy pillows have removable covers that can be machine washed. Always check the care label for washing instructions, and if the pillow itself is washable, use a gentle cycle and air dry it fully before use.

Can Pregnancy Pillows Help with Heartburn or Reflux?

Yes, elevating your upper body slightly with the help of a pregnancy pillow can reduce heartburn or reflux. Wedge pillows work well for this as they support your bump and lift your torso at the same time. 

Get the Support You Need

Pregnancy pillows can make a significant difference to your comfort and sleep as your body changes during pregnancy. By helping you to find a safe and supportive position, they relieve aches and improve the quality of your rest. Whether you choose a wedge, U-shape, C-shape or full body pillow, the best pillow is the one that suits your sleeping style and makes you feel supported.

If you’re unsure which pillow is right for you, visit us in-store or browse our range of pregnancy pillows online. Our team will be happy to help you find the right fit for your needs.