Pillows in Pregnancy: Your Essential Guide to Comfort and Support

Pregnancy Sleep Support: Where to Place Your Pillows for the Best Night’s Sleep

Sleep can become more difficult as your pregnancy progresses — and if you’re tossing and turning at night trying to get comfortable, you’re not alone. As your body changes to support your growing baby, your sleep position and support needs also change. The good news is that the strategic use of pillows can make a huge difference.

Here’s a guide to where to place your pillows during pregnancy to give your body the support it needs and help you get the best night’s sleep possible.

Start With Your Head: 1–2 Pillows

Place one to two pillows under your head to keep your neck and upper spine aligned. This helps prevent neck pain and can assist with breathing — particularly if you're experiencing nasal congestion or reflux, which are common in pregnancy.

Between Your Knees and Ankles: 1 Long Pillow

A long pillow placed between your knees and ankles is one of the best ways to relieve pressure from your hips, pelvis, and lower back. It keeps your hips aligned and helps prevent your top leg from pulling your spine out of position — a simple adjustment that makes a big difference in overall comfort.

Behind Your Lower Back: 1 Wedge Pillow

If you’re struggling with lower back pain, try tucking a small wedge or pillow behind your lower back. This adds gentle support and prevents you from rolling onto your back during the night, helping your spine stay in a more neutral position.

Under Your Belly and Hip: 1 Pillow

As your bump grows, you may begin to feel pulling or pressure in your belly, hips, or ribs while lying on your side. A long pillow tucked under your belly and top hip provides belly support, reduces strain on your abdominal muscles, and can ease discomfort in your hips and ribcage.

Why Side Sleeping Matters in Pregnancy

From around 20 weeks, it’s best to sleep on your side — preferably your left side. This position helps improve blood flow to your uterus and kidneys while keeping pressure off your major veins and internal organs. If you find side sleeping uncomfortable, the pillow suggestions above can make all the difference.

Final Thoughts

You don’t need an expensive pregnancy pillow to get quality sleep (though many mums-to-be love them!) — a few regular pillows placed strategically can offer fantastic support. Everyone is a little different, so experiment with pillow placements to find what works best for your body.

If you're still struggling with sleep due to pain or discomfort, osteopathic treatment may help. It’s a gentle and safe way to relieve common pregnancy aches and support your changing body.

Osteopathic treatment for pregnancy aches and pains at night

Osteopathic treatment offers effective relief for the aches and pains experienced by pregnant women while sleeping. Through gentle, hands-on techniques, osteopaths work to realign the body, alleviate muscle tension, and improve joint mobility, addressing the underlying causes of discomfort. By targeting areas of strain and imbalance, such as the lower back, hips, and pelvis, osteopathic treatment can reduce pressure on nerves and support the body's natural ability to heal. This holistic approach not only promotes relaxation but also enhances overall comfort, enabling pregnant women to enjoy more restful nights of sleep without the interruption of persistent aches and pains. Additionally, osteopaths may provide personalized advice on ergonomic sleeping positions and supportive pillows to further optimize comfort and promote better sleep quality throughout pregnancy.