Given the physical changes and general discomfort experienced during pregnancy, it's little wonder pregnancy pillows are so popular with expectant mums. Most mums-to-be will start using one when it gets too uncomfortable to sleep. A good pregnancy pillow can provide much needed support to your changing body, and many can even be used to help the breastfeeding process and in the postnatal period too. Their ergonomic design provides support for the changing body, alleviating pressure on the spine, hips and aligns the body reducing pressure on the back and joints. The right pregnancy pillow can also be the difference between a sleepless or restful night.
The best pregnancy pillows come in different sizes and shapes which are suitable for different needs. Once you've picked your perfect pillow, knowing how to actually use it can become a little conundrum. As you'd expect, most of this will depend on the type of pregnancy pillow you purchase and the support you're after.
To help you become, shall we say better acquainted with your pillow, here's our guide to the best way to use your pregnancy pillow and how to gain its maximum benefits.
Types of pregnancy pillows
Full-length body pillow: This may take up a lot of room in your bed, but it's very versatile and can completely align with you, supporting the length of your body along with your bump.
Wedge pillow: This is a triangular type of pillow useful for relieving strain from your belly when sleeping on your side. These pillow types are also great as maternity or nursing pillows.
U-shaped pregnancy pillow: Another large pillow you may want to invest in as it surroundes the majority of your body, it can support both your belly and back at the same time and is especially useful for those of us who toss and turn at night as you won't have to bring the pillow with you each time.
C-shaped pillow: A contour or C shaped pregnancy pillow helps to keep the back aligned, the neck support, and hips and legs parallel to each other. It also provides sufficient support for the belly too making it a great all-rounder.
J-shaped pillow: Similar to a U-shaped one, this one is shorter on one side and popular with those who have smaller beds or don't have room for a full-body pillow. It still offers support for your back and neck.
V-shaped pillow: This one can help you get a comfortable sleep during pregnancy and the postnatal recovery period. It can also offer a comfortable and supportive base for breastfeeding.
How to use a pregnancy pillow: full-length body pillow
Most women choose to use a full-length pregnancy pillow which they can hug and rest their bump against it, propping one leg on top and one below.
How to use a pregnancy pillow: wedge pillow
The most popular way to use a wedge pregnancy pillow is by using it as a belly prop to support the underside of your belly when lying on your side. This will help ensure proper spinal alignment.
You can also use it under your regular pillow (with the higher end starting at the top of your head) as this can help with heartburn and acid reflux. A third way to use the wedge pillow is to pop it between your thighs
How to use a pregnancy pillow: U-shaped pregnancy pillow
This one is nice and straightforward - simply wrap the U-shaped around you, resting your bump and back against either side. As with a full-length pillow, you'll probably want to prop one leg on top and another below. You can also use your U-shaped pregnancy pillow to support your back as you sit.
How to use a pregnancy pillow: C-shaped pregnancy pillow
To use this pillow, position the curved part behind your back hugging your spine for support and the end of the pillow can go between your knees or in front of your belly. Alternatively you hug the curve of the pillow, and leave the opening at the back.
How to use a pregnancy pillow: J-shaped pregnancy pillow
To effectively use the J-shaped pillow, some women find that positioning it alongside their body and then tucking the long side between their knees is great for hip and back alignment. They can then hug the top end for back and neck support. This pillow is quite versatile and can be also provide extra support when feeding your baby.
How to use a pregnancy pillow: V-shaped pregnancy pillow
This pillow offers versatile support for various positions including side sleeping by placing the pillow between your legs to keep your hips aligned and reduce pressure on your back. You can also position it behind your back for lumbar support and to elevate your head and neck.
It's worth remembering that in third trimester (after 28 weeks of pregnancy), it is advised to sleep only on your side as this is safer for both you and your baby.
About the author
Emily Gilbert is the Features & Reviews Editor for Mother&Baby and has written for the website and previously the magazine for six years. Specialising in product reviews, Emily is the first to know about all the exciting new releases in the parenting industry.