How to Use a Maternity Pillow for Better Sleep and Comfort

Pregnancy is an incredible journey—but let’s be honest, it can also be uncomfortable, especially when it comes to sleep. As your body changes, finding a comfortable position becomes more challenging. That’s where a maternity pillow comes in.

If you’ve recently purchased one (or are thinking about it), you may be wondering exactly how to use a maternity pillow for the best results. In this comprehensive guide, we’ll walk you through everything you need to know—from different pillow types and sleeping positions to practical tips that help you get the most out of your investment.

By the end of this article, you’ll know exactly how to position your maternity pillow for optimal comfort, spinal alignment, and restful sleep.

Before diving into how to use one, it’s helpful to understand why maternity pillows are so beneficial.

During pregnancy:

• Your centre of gravity shifts.

• Your spine experiences additional strain.

• Hips, back, and pelvic joints loosen due to hormonal changes.

• You’re advised to sleep on your side (particularly the left side).

A regular pillow simply isn’t designed to support your growing bump, hips, and back simultaneously. A pregnancy pillow provides full-body support, reducing pressure on joints and helping maintain proper alignment.

Benefits include:

• Reduced back and hip pain

• Better spinal alignment

• Improved blood circulation

• Decreased tossing and turning

• More restful sleep

Now let’s explore how to use one correctly.

Not all maternity pillows are the same. The way you use yours depends on its shape and design.

Best for: Full-body support and frequent position changes
Ideal for: Back pain and restless sleepers

How to Use a U-Shaped Maternity Pillow

1. Lay the pillow flat on your bed in a “U” shape.

2. Position yourself in the centre of the U.

3. Rest your head on the curved top section.

4. Allow one side to support your back.

5. Place the other side between your knees and under your bump.

This design supports:

• Head and neck

• Back

• Bump

• Hips

• Knees

Because both sides are cushioned, you can switch sides during the night without repositioning the pillow.

Best for: Targeted support
Ideal for: Side sleepers

How to Use a C-Shaped Maternity Pillow

1. Turn the pillow so it forms a “C”.

2. Rest your head on the top curve.

3. Align the long middle section along your back.

4. Tuck the bottom curve between your knees.

5. Let your bump rest against the front of the pillow.

Alternatively, you can flip it:

• Top curve for head

• Middle section for bump

• Bottom curve for leg support

The C-shaped pillow is especially effective for relieving hip pain.

Best for: Small beds and minimal support needs
Ideal for: Early pregnancy

How to Use a Wedge Pillow

A wedge pillow is compact and simple:

• Place it under your bump while lying on your side.

• Or position it behind your back to prevent rolling onto it.

• You can also use it under your belly while sitting for extra support.

While it doesn’t provide full-body support, it’s portable and easy to adjust.

Best for: Combination support without taking over the bed
Ideal for: Those who don’t want a full U-shape

How to Use a J-Shaped Pillow

1. Rest your head on the curved top.

2. Position the long section between your knees.

3. Either tuck the curve under your bump or along your back.

It provides support to:

• Head and neck

• Bump

• Knees

But not both front and back simultaneously.

Regardless of pillow type, the recommended sleep position during pregnancy is:

Left-Side Sleeping (SOS Position)

Doctors recommend sleeping on your left side because it:

• Improves blood flow to the placenta

• Reduces swelling

• Supports kidney function

• Helps nutrients reach your baby efficiently

How to Position Your Maternity Pillow for Side Sleeping

1. Lie on your left side.

2. Keep your knees slightly bent.

3. Place part of the pillow between your knees.

4. Ensure your bump is supported.

5. Keep your spine in a neutral alignment.

Avoid sleeping flat on your back after the first trimester, as it can compress major blood vessels.

Back pain is one of the most common pregnancy complaints.

To relieve it:

• Ensure the pillow supports your lower back.

• Keep your hips stacked (not twisted).

• Place a section firmly between your knees.

• Hug part of the pillow to prevent your shoulders from collapsing inward.

Proper alignment should create a straight line from your neck to your hips.

One of the best things about maternity pillows is their versatility.

1. Support While Sitting

Place the pillow behind your lower back when sitting on the sofa or working at a desk. It reduces lumbar strain and improves posture.

2. Leg Elevation

Wrap the pillow under your calves to reduce swelling and improve circulation.

3. Nursing Support After Birth

Many maternity pillows double as breastfeeding support pillows. Simply wrap it around your waist and rest your baby on top for comfortable feeding sessions.

Even with the best pillow, improper positioning can reduce its benefits.

1. Not Supporting the Knees

Without knee support, your hips twist and strain your lower back.

2. Letting Your Bump Hang

Your belly should feel cradled—not unsupported.

3. Using It Only for Your Head

A maternity pillow is designed for full-body alignment, not just neck comfort.

4. Sleeping on Your Back with It

The pillow can make back sleeping feel comfortable—but it’s not recommended in later pregnancy.

There’s no strict rule.

Many women begin using one around:

• 12–20 weeks (as the bump grows)

• When back or hip pain begins

• When side sleeping becomes uncomfortable

However, you can use it from early pregnancy if it improves comfort.

If you’re still deciding which pillow is right for you, consider:

1. Bed Size

U-shaped pillows require more space.

2. Sleeping Style

Frequent position changers benefit from U-shaped designs.

3. Pain Areas

• Hip pain → C-shape or U-shape

• Lower back pain → U-shape

• Minimal support → Wedge

4. Filling Material

• Memory foam: Firm support

• Microfibre: Softer and plush

• Cotton: Breathable and lightweight

Some women find large pillows overwhelming at first. Here’s how to adjust:

• Use it for short naps before overnight sleep.

• Experiment with different configurations.

• Add a familiar pillowcase for comfort.

• Adjust gradually rather than forcing a new position.

Most people adapt within a few nights.

Learning how to use a maternity pillow correctly can transform your pregnancy sleep experience. The key principles are:

• Sleep on your side (preferably left).

• Keep your spine aligned.

• Support your bump and knees.

• Choose a shape that matches your needs.