How to Use a Pregnancy Pillow Properly

Sleep feels harder during pregnancy, right? You turn one way, and your back hurts. You turn the other way, and your belly feels heavy. That is why learning how to use a pregnancy pillow can really change things for you.

To use a pregnancy pillow properly, you simply have to place the pillow around your body to support your belly, back, and knees so your spine stays in line and you sleep more comfortably. 

But the fun part is, there are many shapes and sleeping styles that make it even more helpful. Once you try it the right way, you will see how much better your nights can feel. 

Let’s show you the best types of pillows, the right sleeping positions, and some clever ways to use them beyond pregnancy.

What is a Pregnancy Pillow and Why Do You Need It?

A pregnancy pillow is a special pillow made to support your changing body during pregnancy. It helps reduce back pain, hip pressure, and sleep discomfort.

During pregnancy, many women struggle to find a good position in bed. A 1998 US National Sleep Foundation survey found that 78 % of women reported disturbed sleep during pregnancy, which suggests that sleep discomfort is very common for expecting mothers.

So, at this stage, a pregnancy pillow keeps your spine, hips, and belly aligned, so you sleep better and wake up with less pain. 

What are the Types of Pregnancy Pillows? 

Pregnancy pillows come in different shapes and sizes. Each one supports the body in a different way. 

Here’s a quick overview of the most common types:

C-Shaped Pregnancy Pillow

This pillow looks like a big letter “C.” It wraps around your body, giving support to your back, belly, and knees all at once. Side sleepers love it because it hugs you and keeps your hips aligned. 

You can rest your head on the top curve, tuck the bottom part between your knees, and even hug the front for extra belly support. It’s medium in size, so it fits most beds without taking over the whole space.

U-Shaped Pregnancy Pillow

The U-shaped pillow is like a giant “U” that surrounds your whole body. It’s perfect if you move around a lot while sleeping because you don’t need to flip it when you change sides. 

One side supports your back, and the other side supports your belly. Rest your head on the top curve and hug either side, depending on how you lie down. 

It gives full-body support but needs a bigger bed because it takes up more space.

J-Shaped Pregnancy Pillow

The J-shaped pillow is shaped like a long body pillow with a small hook at the top. It’s less bulky than a U-shaped pillow but still supports your belly and knees. 

You can tuck the curved end between your legs or use it behind your back for extra support. It’s good if you want comfort without filling the whole bed.

Pregnancy Wedge Pillow

The wedge pillow is small and triangular. It’s great for targeted support. You can slide it under your belly to lift it slightly, put it behind your back to stop rolling flat, or tuck it between your knees to reduce hip strain. It’s also travel-friendly and easy to carry around the house.

Pregnancy Body Pillow

A pregnancy body pillow is long and straight, like a regular body pillow, but designed for pregnancy. You can hug it while lying on your side, rest your bump on it, or put part of it between your knees. It’s flexible and perfect for side sleepers who like to move around a lot while still keeping support.

G-Shaped Pregnancy Pillow

The G-shaped pillow is big and combines the features of C, U, and J pillows. It’s designed for multi-purpose use. You can rest your head on the top curve, hug the long side for belly support, and tuck the lower curve between your knees for hip relief. The inner curve can go under your bump or behind your back, giving a lot of options for comfort. It’s extra large, so you need a spacious bed.

V-Shaped Pregnancy Pillow

Here’s how to use a pregnancy pillow: V shape. It’s super simple and really comfy. Just place the point of the V at your lower back or under your bump, then let each side of the V support your sides and hips. 

You can rest your head on the top part and hug one side with your arms while tucking the other side between your knees. It keeps your spine, hips, and belly aligned so you feel supported and can sleep better. 

You can also move it around to support your back if you roll or shift in bed.

The most popular ones are the C-shaped and U-shaped pillows, as they give the most comfort during pregnancy.

When Should You Start Using a Pregnancy Pillow?

You can start using a pregnancy pillow at any time, but most women start around 20 weeks of pregnancy.

This is when your belly gets bigger, and lying flat or turning becomes harder. Even in the early months, a wedge pillow can ease hip or back pain. The sooner you start, the quicker your body learns safe and comfy side sleeping.

How to Sleep on a Pregnancy Pillow?

The key to sleeping on a pregnancy pillow is to keep your body well supported so that your head, belly, hips, and knees all feel comfortable.

Here are the best sleeping positions:

C-Shaped Pillow – Back Support

• Place it behind your back, rest your head on top, and tuck the end between your knees. It helps your spine stay straight.

C-Shaped Pillow – Belly Hug

• Hug it from the front, let your bump rest on the curve, and keep the bottom end between your knees. Perfect for belly support.

U-Shaped Pillow – Full Body Support

• Slide into it like a nest. One side supports your belly, the other side supports your back. Great if you turn sides often at night.

Pregnancy Wedge Pillow – Small but Strong

• Place it under your bump, behind your back, or between your knees. It works like a mini helper pillow.

How to Sleep on a Maternity Pillow Safely?

Doctors recommend side sleeping, especially on the left side, because it improves blood flow to your baby.

If you roll onto your back, slip a wedge pillow or small cushion under one hip. This avoids heavy pressure on your blood vessels. If you used to sleep on your stomach, hugging a C- or J-shaped pillow makes it easier to get used to side sleeping.

Sleeping Positions to Induce Labor: Can a Pregnancy Pillow Help?

Some women ask if certain sleeping positions can help induce labor. There is no strong proof that sleeping alone can start labor, but being in the right position can make you more comfortable in late pregnancy.

Using a pregnancy body pillow or wedge pillow can help you lie on your left side, keep your hips open, and reduce pressure on your pelvis. These positions may support your body’s natural readiness for labor, though they are not a guarantee.

How Can You Use a Pregnancy Pillow After the Baby is Born?

A pregnancy pillow is useful even after delivery.

Here’s how:

• Feeding time: Use it to lift your baby while breastfeeding or bottle-feeding.

• Postpartum recovery: Rest against it for support after C-section or normal birth.

• Baby sitting support: Use it to prop your baby while learning to sit (always with supervision).

• Family comfort: Your partner or kids can also use it while reading, watching TV, or on long rides.

If you want more tips on feeding your little one, check out our guide on how to burp a newborn.

Choosing the Best Pregnancy Pillow for Better Sleep

With so many pregnancy pillows out there, it can feel tricky to pick the right one. Your body, sleep habits, aches, and comfort all matter when choosing. What works for a back sleeper might not work for a stomach sleeper.

Size and Shape of the Pillow

Think about which parts of your body need the most support. Do you want full-body support or just under your belly? Also, check your bed size and make sure there’s room for your partner. The shape you choose can make a big difference in comfort.

Fabric and Cover

Pick a pillow made of soft, breathable fabric like cotton. A removable cover is great because you can wash it easily. Comfort and cleanliness both matter when you sleep every night.

Flexibility and Usability

You want a pillow firm enough to support your body but also easy to move around. You’ll likely shift positions during the night, so a flexible pillow makes it simple to adjust.

Personal Sleeping Habits

Think about how you sleep. Do you get hot at night? Do you sleep on your side or like to be wrapped in pillows? These small things help you choose the best pillow that fits your habits and keeps you comfy all night.

How to Care for Your Maternity Body Pillow?

To keep your pillow fresh and long-lasting:

• Wash the cover once a week.

• Spot clean the inside if it cannot go in the wash.

• Fluff it daily and leave it in sunlight to remove odors.

• Store in a breathable bag after pregnancy.

What Can You Use Instead of a Pregnancy Pillow?

If you don’t have one, you can still try:

• Regular pillows between your knees and under your bump

• A long body pillow for hugging

• Rolled blankets or towels for back or hip support

Still, a real pregnancy pillow is designed to fit your body better, so it feels more natural and comfortable.

Swaddle Tote Diaper Bag: A Handy Companion for Moms

After your baby arrives, your pregnancy pillow is still useful, but so is a good diaper bag. The Swaddle Tote diaper bag makes outings easy and stress-free. It comes with two bags that work together or separately. 

The large Parent Bag holds diapers, bottles, snacks, and even a laptop, while the small Sidekick Bag is perfect for quick errands. Both have built-in changing pads and smart pockets, so everything stays organized. 

You can wear them together or apart, making it flexible for your day. Stylish, durable, and practical, it keeps you ready for anything while caring for your baby.

If you want to know how this multifunctional bag was made and why it works so well for parents, check out the Making of Swaddle Tote: A Multifunctional Two-in-One Diaper Bag for the full story.

Wrapping UP

So, hopefully, you now know how to use a pregnancy pillow properly.  Using a pregnancy/ maternity pillow is simple. Hug it, tuck it, or lean against it. The goal is to support your belly, hips, and back. It reduces pain, helps you sleep longer, and stays useful even after your baby arrives.

Think of it as your sleep buddy during pregnancy. Try different shapes until you find the one that feels right, and enjoy the comfort you deserve.