How Sleeping With a Pillow Between Legs Helps Back Pain

Sleeping with a pillow between your legs can improve spinal alignment, boost circulation, and ease back pain, making it a simple but effective sleep upgrade.

Does Sleeping With a Pillow Between Your Legs Help Your Back?

Yes, sleeping with a pillow between your legs can help lower back pain.

Keeping a pillow between your legs ensures that your spine and pelvis are straightened and, therefore, less likely to hurt.

A pillow between your legs will also reduce stress on your pressure points, which further increases your comfort while decreasing aches.

So, it’s true that using a pillow between your legs every night gives you better sleep quality and less pain.

However, you can further improve your rest by choosing a specialised lower back pillow, as these are made to provide a more comfortable sleep than normal pillows.

For example, the Groove X Lower Back pillow is made from memory foam and has an elasticated loop to ensure the pillow stays in place.

Benefits of Sleeping With a Pillow Between Your Knees

Sleeping with a pillow between your legs potentially alleviates chronic lower body pain by keeping you in a healthy position all night long. No strained muscles or bent spines here.

But this isn’t the only benefit you’ll experience. Here are some additional advantages:

1. Improved circulation

2. Reduced hip pressure/strain

3. Reduced swelling in the legs

4. Less knee pain

5. More comfort (especially for pregnant people)

6. Relieves sciatica

Choosing the Right Pillow for Your Needs

Choosing the Right Pillow for Your Needs

The best pillow for lower back support depends on your individual needs, but there are a few key things to consider.

Material matters, while traditional pillows are soft, memory foam and latex do a better job at relieving pressure and keeping your spine aligned.

Firmness is also important; aim for a balance between soft and firm for optimal support without added discomfort.

Size plays a role too, so picking a pillow that’s too large can misalign your hips, instead go for a smaller, ergonomic pillow that fits comfortably between your legs.

How To Incorporate a Knee Pillow Into Your Nightly Routine

Here’s how to properly use a lower body and hip support pillow on your side:

1. Place the pillow between your thighs at the top of your knees.

2. If the pillow comes with a loop, make sure it’s placed around one of your legs. This keeps it in place.

3. Make sure your spine and pelvis are straight, and keep your arms in a neutral position.

4. Now, get some rest!

If you’re sleeping on your back, you should place the pillow under your knees. This can alleviate lower back and knee pains and ensures your pelvis is at a neutral angle.

Extra Tips For Sleeping With A Pillow Between Your Legs

Sleeping with an extra pillow might feel unusual at first. However, practice makes perfect.

Don’t worry if you wake up and the pillow’s missing — this is very normal. Simply reposition yourself and fall back asleep. Over time, you’ll become more used to this position, and it’ll become your go-to sleep posture.

If your pillow doesn’t stay in place, changing to a specialised pillow with straps or loops might make life easier for you. Why continue on hard mode when an easy option is right there?

References

• Harvard Health. (2021). Is your pillow hurting your health? [online] Harvard Health. Available at: https://www.health.harvard.edu/pain/is-your-pillow-hurting-your-health.
• Johns Hopkins Medicine (2023). Chronic Pain. [online] www.hopkinsmedicine.org. Available at: https://www.hopkinsmedicine.org/health/conditions-and-diseases/chronic-pain.
• UPMC Orthopaedic Care. (n.d.). Chronic Lower Body Pain Relief, Management, and Treatment | UPMC. [online] Available at: https://www.upmc.com/services/orthopaedics/conditions-treatments/lower-body-pain.