Relvay makes a pregnancy pillow. We also tell you below when you should not buy one.
The short answer
Hip ache when you sleep on your side is common in pregnancy, and a better setup often eases the strain. Support your top leg from knee to ankle, support the bump, and switch sides when one hip is sore.
- Try tonight: a firm pillow between knees and ankles.
- Call your midwife or doctor if moving, stairs or turning over in bed is hard.
- Know: pillows ease comfort, they do not fix the cause.
3:10 a.m., and the hip again
For many side sleepers the hip ache starts in the second trimester and is worst at night, when you lie on one side for hours. This is what it feels like from the inside.
3:10 a.m.
I was 26 weeks. I woke up because my right hip felt like it was being pressed into the mattress by a thumb. I rolled to the left. Ten minutes later the left one started.
Every turn meant lifting the bump with one hand, dragging the pillow out from between my knees, and doing it all again on the other side. Chris slept through it. I lay there doing the maths on how many hours were left until the alarm.
In the morning I typed "is hip pain normal pregnancy" into my phone with one eye open. Half the answers said totally normal. The other half scared me. Nobody told me how to tell the difference.
- If the hip you are lying on aches within the hour...
- If turning over now takes planning, and a hand under the bump...
- If the pillow between your knees is on the floor by 2 a.m....
- If you are not sure whether this is normal or something to call about...
You are not being dramatic. Your hips are carrying more and sitting on looser joints, and most bedtime setups only half support them.
"I'm 26 weeks and having major hip pain all night"YouTube comment on a pregnancy sleep video
"Well at 26 weeks, which ever way i turn is super painful especially the hip joints"YouTube comment on a pregnancy sleep video
What most of us try first
Most people start with one pillow between the knees, then pile on more pillows, then try a big U pillow. Each one helps a little and costs something else.
- A pillow between the knees.It felt better for about an hour. Then I moved, it slid up to my thighs, and my top foot dropped to the mattress again.Right idea, too short and nothing holds it.
- A pillow fort.Knees, bump, back, all covered at bedtime. By the first bathroom trip it was rubble, and rebuilding it in the dark woke me up properly.Support was there, until the first turn.
- The big U pillow.It held my legs, but turning over meant climbing over the middle of it with a sore hip. Chris ended up on the edge of the bed.It held me, and it took the bed.
"Pillow between legs didn't help me. My hips and legs hurt at night, where im tossing and turning."YouTube comment on a pregnancy sleep video
Why does your hip hurt when you sleep on your side in pregnancy?
Pregnancy hormones loosen the joints around your pelvis, the bump pulls your body forward, and on your side the top leg drops toward the mattress and twists the hip. The lower hip also carries more weight for hours.
Top leg dropsWithout support from knee to ankle, the top leg slides down and forward and pulls on the hip.
Bump pulls forwardAn unsupported bump tips your pelvis and lower back forward.
Bottom hip under loadThe hip you lie on takes your weight for long stretches, so you turn more.
Pain in the pelvic joints in pregnancy has a name, pelvic girdle pain. The NHS lists pain over the pubic bone, across the lower back, and spreading to the thighs, and notes it can get worse when turning over in bed.
Most bedtime setups support the knees. The hip needs the whole top leg held level, and the bump held so the pelvis is not pulled forward.
That is why a few changes to where the support goes can matter more than adding pillows. First the free setup, then how to tell when it is time to call someone.
When should you ask for help with hip pain at night?
Call your midwife or doctor if the pain makes it hard to move around, turn over in bed, climb stairs or get out of a car. If the pain is severe or sudden, or you feel unwell, do not wait for a routine appointment.
You may be referred to a physiotherapist who works with pelvic joint problems in pregnancy. Saying exactly what you feel makes that conversation faster. Note these before you call:
- Where: side of the hip, front over the pubic bone, back of the pelvis, or down the thigh.
- When: lying still, turning over, getting out of bed, stairs, standing on one leg.
- Sounds or catches: any clicking or grinding in the pelvis.
- Since when: the week it started and whether it is getting worse.
- What changes it: which side, which pillow position, what you have already tried.
- Your sleep: roughly how many times a night the pain wakes you.
If you are not sure whether your pain is "enough" to call about, call anyway. Midwives would rather hear about it at 26 weeks than find out at 36 weeks that you have been struggling to get out of bed. Bring your notes to the appointment, or read them out over the phone.
A pillow is a comfort aid, not a treatment. It does not replace being checked.
How should you set up pillows for hip pain tonight?
Use what you have: keep the top leg level from knee to ankle, lift the bump, and give your back something to lean into.
- Bend your knees slightly. Relaxed, not tucked up to your chest.
- Put a firm pillow between your knees and ankles, long enough that your top foot does not drop.
- Fold a small pillow under your bump so it rests instead of pulling forward.
- Wedge a pillow behind your lower back, pushed into the mattress so it does not roll away.
- Switch sides when one hip is sore. The NHS says either side is fine.
- Turn slowly. Bring the knee pillow with you as you turn.
Give it three nights. If you wake up sore but the pillows stay where you left them, this setup may be all you need.
When is a support pillow worth it for hip pain?
A pregnancy pillow is worth considering when the setup above helps but falls apart every time you turn. Tick what sounds like your week:
- The knee pillow is on the floor or up by my thighs by morning.
- Turning over means rebuilding everything.
- My bump feels like it is hanging when I lie on my side.
- I have been checked, and I was told comfort and positioning matter.
- My partner is losing room to my pillows.
Two or more? A support that stays in place may help your nights. If you have not been checked and the pain is limiting how you move, call first and buy later.
Which type of support helps a sore hip most?
For the hip itself, the knee-to-ankle pillow matters most. Bump and back support stop the pelvis being pulled forward.
| Knee pillow only | U or C pillow | Single wedge | Two wedges strapped together | |
|---|---|---|---|---|
| Top leg held level | If long enough | Yes | No | Add your own knee pillow |
| Bump supported | No | Yes | Bump or back | Yes |
| Back supported | No | Yes | Bump or back | Yes |
| Turning over with a sore hip | Easy | Climb over it | Easy | Open on one side |
| Bed space | Tiny | Much of a queen | Tiny | About your torso width |
What changed when the support stayed in place?
With the top leg held level and the bump and back supported, turning over took less effort and fewer wake-ups.
Maddie called her midwife first. She was told it sounded like pelvic girdle pain and was referred to a physio, who gave her ways to make turning over easier. At home she switched to a long pillow between her knees and ankles and two small wedges joined by a strap for her bump and back.
The hip did not vanish. But turning stopped being a project. By the next week she was waking up for the bathroom, not for the hip, and Chris got his side of the bed back.
Frequently asked questions
Is hip pain normal when sleeping on your side while pregnant?
It is common, especially from the second trimester. Loosened pelvic joints, a forward-pulling bump and the top leg dropping all add strain. Common does not mean you have to put up with it: tell your midwife or doctor if it limits how you move.
Which side should I sleep on with hip pain in pregnancy?
The NHS says either side is fine. Many people switch sides when the hip they are lying on gets sore, and bring the knee pillow with them.
Where should the pillow go for hip pain?
Between your knees and your ankles, so the whole top leg stays level. A pillow that only reaches the knees lets the foot drop and the hip twist.
When should I call about hip pain in pregnancy?
Call your midwife or doctor if it is hard to move around, turn over in bed, climb stairs or get out of a car. If pain is severe or sudden, or you feel unwell, do not wait for a routine appointment.
Can a pregnancy pillow fix hip pain?
No pillow fixes the cause. Support can make side sleeping more comfortable by keeping your leg, bump and back where you put them. Getting checked comes first if pain limits your day.
Can I keep using the same pillow setup after I see a physio?
Usually yes, but ask. A physiotherapist who sees your pelvis may suggest a different knee height, a different side, or ways to get in and out of bed. Bring your pillow questions to that appointment.
Does a softer mattress help hip pain in pregnancy?
Some people find a little more cushioning under the hip more comfortable, but there is no single right firmness. Try the pillow setup first, since it costs nothing.
Where the Relvay 3-Piece pillow fits in
The Relvay 3-Piece does not fix hip pain, and we will not pretend it does. It is the two-wedge set from Maddie's story: it holds your bump and back in place so the only loose piece left is the pillow between your knees.
1. The bump wedgeA crescent-shaped wedge that tucks under your bump, thin edge toward your belly button, so the weight is not pulling on your back.
2. The back wedgeThe same shape, snug against your lower back so it has something to rest against.
3. The strap and small cushionA flat strap runs under you and joins the two wedges, so they stay together instead of drifting apart. A small round bolster rests on the strap between them. The strap is a fixed length with no buckle, so as the bump grows you adjust the fit by how you tuck each wedge against your body, not by the strap.
Each wedge is about 17 by 13 inches and about 4 inches thick at its outer edge, tapering thinner toward your body (supplier measurement). Opened out, the set is roughly as wide as your torso, so it stays on your half of the bed and you keep your normal head pillow. Soft ribbed pink fabric on top, white sides. It is small enough to pack for a trip.
What it does not do: it does not go between your knees. Keep a regular pillow there, the way the NHS suggests. That combination covers all three points without a giant pillow.
Probably not for you if
- You have not been checked and pain is limiting how you move.
- You want one pillow that also holds your knees and head.
- A long knee pillow alone already lets you sleep.
Made for you if
- Your knee pillow works but bump and back support keep falling apart.
- You share a full or queen bed.
- You want to turn over without climbing out of a U pillow.
Try it for 90 nights
Sleep on it through the weeks that matter. If it is not right for you, email us within 90 days of delivery and send it back for a refund. Return shipping is on you unless it arrived faulty.
$79.99
90-day money-back guarantee · Free US shipping over $70 · 3 pieces, one set
Check price and availabilityMaddie's story is a composite based on real reviews and public posts from pregnant side sleepers with hip pain. Names and details are changed.
