Pregnancy is an intermediate period of 9 months or 38 weeks, but it is a very crucial period as a lot of changes happen during this time. One of the important changes is in weight gain and a growing belly. A pregnancy pillow helps in good sleep with a growing belly and also helps in breastfeeding a baby after delivery. It has other health benefits as well, which will be discussed later.
What is a Pregnancy Pillow?
It is a pillow which is specially designed for pregnant women to help them/support them with their growing belly. Generally, it is recommended to use during the 2nd and 3rd trimester as the size of the belly starts to rise around the 20th week very fast. Pregnancy pillow helps with side sleeping for pregnant women
Note: Left-side sleeping position is considered to be the best position to sleep.
Side sleeping preferred over other positions (Especially sleeping on the back)
How Pregnancy Pillow Works?
- It supports the natural curve of the spine.
- Helps to elevate and cushions the belly of women to reduce pressure.
- Keep the hips and knees aligned so it easy joint pain
- Most important it helps in side sleeping posture during night.
Side Effects of Sleeping on the Back in Pregnancy
1) Sleep apnea or snoring:
Sleeping on the back can worsen snoring and obstructive sleep apnea, as gravity can lead to the backward falling of soft tissues into the airway.
2) Lower back pain:
If the back isn’t well supported, it may put pressure on your lower back. A pillow between your knees can help with this.
3) Acid reflux:
Lying flat may let stomach acid backflow up into the esophagus (food pipe), especially in cases of GERD.
4) Strain in neck/spine:
If the pillow isn’t at the right position, it can create strain on the spine/neck.
5) Decreased circulation in some cases:
Sleeping on the back and right-sided sleeping can lead to the decreased flow of blood to some areas of the body.
The heart then has to pump harder to meet the demand of blood to the organs.
Sleeping on your back, especially after mid pregnancy, can lead to vena cava compression syndrome. This occur when enlarged uterus compress the inferior vena cava blood vessel. It is a large vein that carries blood back to heart. 8 Compression of this vein can lead to dizziness, shortness of breath, and reduced blood flow to the baby.
Side effects of right-sided sleeping position:
It leads to less flow to the head and neck. The heart has to exert extra work to pump blood to these areas. That’s why it is said that right sided sleeping position is cucial specially during pregnancy.
Side effects of sleeping on the stomach:
This is the most uncomfortable position to sleep in for a pregnant woman, as it puts pressure on the uterus and can harm the growing baby.
Therefore, left-sided sleeping is preferred over the right-sided or back sleeping position.
Left-sided sleeping can overcome all the side effects discussed above.
As it helps in:
- Less snoring and apnea, as there is minimum gravity effect in this position.
- Less lower back pain (by using a pregnancy pillow; a pillow between the knees can help in relieving lower back pain).
- Less acid reflux.
- Less strain on neck and spine.
- Good circulation is maintained in this position.
Pregnancy pillow helps in supporting the growing belly of the mother and also helps overcome other health issues related to it. Using a pregnancy pillow is beneficial for health.
Different shapes of pregnancy pillows are available.
When does you can use pregnancy pillow efficiently?
most of the women start using pregnancy pillow around second trimester because it’s the time when the belly grows in size rapidly. But it also depend on personal choice if someone having early back pain or sleeping disturbances then you can use it earlier.
Types of pregnancy pillows
1) C-shaped pillow:
It is in the shape of a C. It can provide support to the neck, belly, and back at the same time. It has an opening at one side which usually women put by their belly.
2) J-shaped:
It is J-shaped or candy-cane-shaped. It takes up less space but it gives support to back and belly at the same time.
3) Wedge-shaped:
It is triangular-shaped or crescent-shaped. As the name says, they are designed to wedge underneath whichever part of the body needs support.
4) U-shaped:
It is U-shaped and perfect for 360-degree support, depending on how you prefer to sleep. It is covered from all sides and has an opening at the bottom. U-shaped pillows are quite large in size, which could be an issue if you are sharing the bed.
Other types of pillows:
- Straight tube
- Bean-shaped, etc.
Health Benefits of Using Pregnancy Pillows
1) More comfort & deeper sleep for pregnant women:
This can overcome many health issues that can be developed because of poor sleep, i.e., headaches, sleep apnea, snoring, back pain, etc.
2) Less lower back pain & strain in neck:
By putting a pillow between the knees, women can overcome their lower back pain. Using the right type of pillow under the neck can help in reducing neck strain.
3) Breastfeeding:
After delivery, pregnancy pillows can be used to support the baby during breastfeeding.
4) promote blood circulation-
Sleeping on left side improves blood flow to the placental tissue and prevents the vena cava compression syndrome. A pregnancy pillow make sure you stay comfortably in this position.
5) support in postpartum recovery-
Pregnancy pillow are equally useful after childbirth. They are helpful in:
- Support baby during breastfeeding
- Maintain ergonomic posture while sitting and sleeping
- Prevent strain and pressure on back , hips and shoulders
Other benefits of using a best pregnancy pillow
- Eases back, hip & joint pain
- Supports growing belly
- Encourages side sleeping (left side)
- Reduces acid reflux & swelling
How to choose the best pregnancy pillow
2 main factors which can help to buy the best pregnancy pillow for yourself:
1) Best shape you prefer
Choose the shape you prefer yourself to support your body.
(Generally, C-shaped is used.)
Taller women usually prefer U shaped pillows.
Smaller beds may better fits C shaped or J shaped designs.
2) Fabric of the pregnancy pillow
Choose fabric that is:
- Easy to wash
- Warm/cool enough
- In the colour you prefer
- Easy to dry
- Feels good/soft against your body
3) Safety and quality certifications
You should know that pillows labelled with OEKO-TEX STANDARD 100 CERTIFICATION that means these pillows are tested for harmful substances and safe for skin contact.
4) versatile use after delivery of baby
Your pillow will continue to offer value as-
- Nursing pillow
- Postpartum support
- Help to support baby
FAQs
Q1 can a pregnancy pillow really relieve back pain
Ans yes, its help in reducing pressure on back that reduce back pain. Pregnancy pillow can support spine and belly very well.
Q2 how do we properly wash and care for my pregnancy pillow?
Ans mostly , cover of these pillows is removable and you can wash it in machine. Keep in mind, wash it in cold water and dry at low heat. Avoid washing the filling material unless the label allows to do so.
Q3 which material Is suitable foe allergy sufferes?
Ans organic cotton covers or hypoallergic polyester covers are best opyion available in market for allergy sufferes that resist dust, mites and allergens.
Q4 do I need an additional pillow if I am using a U shaped pillow?
Ans no, U shaped pillow can support your body well from head to toe. So its a well supporting option for someone. You don’t need any other pillow with it.
Q5 are there alternative to a pregnancy pillow?
Ans Not an absolute alternative is available but yeah you can regular pillows as an alternate option but they often shift during sleep and don’t provide a consistent ergonomic support like dedicated pregnancy pillows.
Glossary
vena cava compression syndrome: It is condition in which the inferior vena cava ( large blood vessel of lower body part) is compressed due to enlarged size of the uterus. Thus it obstruct the supply of blood to the fetus and mother also.
OEKA-TEX Standard 100: It is a global certification that guarantee that textile are tested for harmful substances and safe for skin contacts.
Ergonomics: It’s a concept according to which tools are designed in such a manner that align naturally with the body’s posture to minimise strain and maximize comfort.
Notes from Femwise Health
A pregnancy pillow isn’t just a cozy add-on—it’s an essential support tool that helps expectant mothers rest better and stay healthier. As your body changes, especially from the second trimester onward, the right pillow can boost sleep quality, improve circulation, and relieve the aches that come with pregnancy.
Choosing a certified, ergonomically crafted pillow can make your entire pregnancy more comfortable—and its support can continue to benefit you long after your baby arrives.
