How to Use a Pregnancy Pillow

Medically reviewed by Sarah Gehrke, RN, MS

Last Updated: August 10, 2021

A pregnancy pillow is a great investment because it is useful not only during your pregnancy, but afterwards as well. Many women continue to use their pregnancy pillow long after they have given birth and their baby has been weaned. You can position a pregnancy pillow in a variety of ways, depending on your aches and pains. Pregnancy pillows come in a variety of shapes and sizes as well. Make sure to choose a pillow that suits your individual needs.

Part 1

Part 1 of 3:

Choosing a Shape

1
Select a wedge-shaped pillow. Use wedge-shaped pillows to prop your head or back while sitting or reclining or to support your back or belly while lying on your side. You can even use wedge-shaped pillows to prop a hot water bottle up against your back.^{[1]
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- Wedge-shaped pillows are convenient because they are small and easily portable. However, because they are small, you will still need to use a regular pillow for your head.
- Choose from a crescent-shaped or triangular-shaped wedge pillow, whichever is your preference. The different shapes do not provide different benefits.
2
Try a U-shaped pillow. Use a U-shaped pillow to support your whole body from your head and neck to your back, belly, knees, and ankles. This pillow is great for women who are used to sleeping on their back. It is also convenient for women who toss and turn during the night since you do not need to readjust the pillow.
- The U-shaped pillow is typically the most expensive pregnancy pillow. It is also the biggest pregnancy pillow. So if you have a small bed, look into getting a smaller pillow.
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3
Opt for a C-shaped pillow. C-shaped pillows are smaller than the U-shaped ones, so they are great if you have a mid-sized bed. These pillows provide support for your head, neck, back, and pelvic area. They are great for relieving pelvic tension and reducing water retention in your legs and ankles.
- The only drawback is that you will need to adjust the pillow throughout the night as you switch sides.
- This pillow shape is also recommended for plus-size women since its asymmetrical shape allows you to shape the pillow in a variety of ways.^{[2]
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4
Select a J-shaped pillow. The J-shaped pillow is similar to the U-shaped pillow, only smaller and without the extra side. So if you have a mid-sized bed, look into this pillow. This pillow is great for head, neck, and back support.
5
Try a full-length pillow. Also known as I-shaped pillows, these pillows are straight and run along the length of your body. They look like regular pillows, only longer. You can wrap your arms and legs around them. However, they do not provide much back support.^{[3]
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- Flexible versions of the full-length pillow are available as well. The flexible ones bend and conform to your body, but they are generally more expensive.

Part 2

Part 2 of 3:

Positioning the Pillow

1
Wedge the pillow under your belly. While lying on your side, place a U-shaped, full length, or wedge-shaped pillow underneath your belly. This will help support your belly, as well as your back muscles while you sleep.^{[4]
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2
Place the pillow between your legs and arms. Wrap your legs and arms around a U-shaped or full length pillow. The center of the pillow should be supporting your belly. This position is akin to hugging or cuddling the pillow.
- Placing the pillow between your legs and arms will help relieve tension in your knee and ankle joints.
3
Wrap it around your back. Wrap a C, U, or J-shaped pillow along your back and between your legs. This position will give your lower and upper back, as well as your pelvis, support while you sleep. If you are uncomfortable sleeping on your back, these pillows will prevent you from rolling on your back while you sleep as well.
- You can also place a wedge-shaped pillow behind your back to support your lower back.
4
Support your head and neck. Place a wedge-shaped pillow underneath your regular pillow to support your head and neck. This position will help relieve symptoms such as acid reflux and heartburn.
- If you are using a C, U, or J-shaped pillow, keep your spine aligned by placing your head and neck on the pillow as if you are using a regular pillow.

Part 3

Part 3 of 3:

Selecting a High-Quality Pillow

1
Choose a pillow with hollow fiber filling or polystyrene foam. Both of these fillings are hypoallergenic, as well as water- and smell-resistant. These fillings are also washer-friendly, and they keep their form.
- Pillows with this type of filling are typically more expensive, around $60 or more, depending on the size of the pillow.
- Just remember, whatever pillow you choose, make sure it can support your weight and will not lose its shape throughout your pregnancy; for example, if you are a plus-size woman, you may want to choose a memory foam pillow since these tend to hold their shape better.
2
Try a lightweight pillow. Pregnancy pillows filled with Styrofoam balls are very lightweight. Additionally, the balls allow the pillow to conform to your body easily. One drawback is the noise the filling makes as you move around. The noise is similar to the one a beanbag makes when you lay on it.^{[5]
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- This filling is typically found in cheaper pregnancy pillows.
- Pillows with Styrofoam ball filling are generally not machine washable, so make sure to choose one with a removable cover that you can wash.
3
Go for a supportive pillow. Pillows made with microbead filling are more supportive than the ones with Styrofoam ball filling. They are also very lightweight and make very little noise as you move around.^{[6]
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- Like Styrofoam pillows, pillows with microbead filling tend to be cheaper, around $40 or more, depending on the size of the pillow.
- Pillows with microbead filling may or may not be machine washable. If you choose one that is not, make sure it has a removable cover that you can wash.
4
Try a body conforming pillow. Pillows filled with memory foam conform to your body and hold their shape very well. However, memory foam is not very breathable. Consequently, these pillows can become very hot as you sleep throughout the night.^{[7]
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- Memory foam pillows tend to be more expensive, around $100 or more, depending on the size of the pillow.
- Additionally, memory foam pillows are typically machine washable.
- If you're worried about becoming too warm at night, try a pillow with shredded memory foam. This has many of the same benefits, but more air can move through the pillow, cooling it down.
5
Choose a pillow with a removable cover. Pillows with removable covers are great because they make keeping your pillow clean very easy. All you need to do is remove the cover and wash it per the instructions on the tag. Look for pillows with zip or slip on covers.^{[8]
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- If the pillow you like does not have a removable cover, then make sure it is machine washable and can fit inside your washing machine.
6
Take note of the size. If you are taller than the average woman, look into getting a pillow that is 8 to 11 feet (250 to 350 cm) long. If you are average height, then get a pillow that is 5 to 6 feet (160 to 170 cm) long. The size of the pillow you want will also depend on the size of your bed and your personal preference.
- For example, if you have a small or mid-sized bed, make sure to get a pillow that is not too big for your bed.
- The length of the pillow can also be affected by style; for example, U-shaped pillows tend to be longer than the other types of pillows.
7
Try a firm pillow. Although it may be tempting to get a soft pillow, it is recommended that you get a pillow that is at least slightly firm. A firmer pillow will provide more support and keep its shape longer. It may be uncomfortable at first, but over time you may get used to it.^{[9]
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Warnings

Do not use your pregnancy pillow for infant support or bedding unless the item is intended for infant use as well. Make sure to check the tag before you purchase the pillow.

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