Relvay makes a pregnancy pillow. We also tell you below when you should not buy one.
The short answer
A small knee pillow is often enough if your knees and hips are the only thing bothering you. The NHS suggests a pillow between your knees and, for the bump, pillows under it. Add more only when another spot needs it.
- Knees only: a knee pillow or folded bed pillow.
- Knees and bump: add a small wedge or pillow under the bump.
- Test first: three nights with pillows you own.
Is a pillow between your knees enough in pregnancy?
For many people, yes, at least for a while. A pillow between the knees keeps your top leg from dropping across your body when you lie on your side. If that is the only thing pulling at night, a small pillow can do the whole job.
11:50 p.m.
I was 22 weeks and I had a cart open with a giant U pillow in it, about five feet of pillow. My sister swore by hers.
But when I lay down and actually paid attention, nothing hurt under my bump. Nothing hurt in my back. It was just my top knee sliding down onto the mattress and my hip complaining about it. I kept thinking: do I really need a pillow bigger than my husband to fix one knee?
"Pillow between legs didn't help me. My hips and legs hurt at night, where im tossing and turning. I even sleep with a pregnancy pillow."YouTube comment on a pregnancy sleep video
"Lol I'm 27wks and rolling over definitely takes so much effort"YouTube comment on a pregnancy sleep video
The right size of support is the smallest one that covers every spot that pulls. No more, no less.
Which setup matches your need: knees, bump or back?
Count the spots that pull when you lie on your side, then pick the smallest setup that covers them. Most people fall into one of three groups.
| What you feel on your side | Smallest setup that covers it | What you would add | Usually not needed |
|---|---|---|---|
| Only knees and hips: top leg drops, hip aches | A knee pillow, or a firm bed pillow folded between knees and ankles | Nothing | U, C or full-length pillow |
| Knees plus bump: belly feels heavy or pulls | Knee pillow plus a small pillow or wedge under the bump | One support in front | Anything behind you |
| Knees plus back: lower back has nothing to lean into | Knee pillow plus a pillow pushed in behind your lower back | One support behind | Anything under the bump |
| All three, and the loose pieces drift apart | Knee pillow plus connected bump and back support, or a full-length pillow | Support that stays joined | More loose pillows |
This table is about comfort spots, not diagnosis. If your hip, pelvic or leg pain is sharp, getting worse, or makes it hard to turn over or walk, the NHS advises calling your midwife or GP.
What is good and bad about a small knee pillow?
A small knee pillow is compact, cheap and easy to move. It does one job, holding your knees apart, and nothing else.
- Good: takes almost no bed space, so your partner keeps their half.
- Good: easy to grab and move when you switch sides.
- Good: light enough to take on a trip or to the couch.
- Not so good: many are short, so your ankles can still drop. Mediclinic's guide suggests a pillow between your knees and your ankles.
- Not so good: it can slide out when you shift your legs.
- Not so good: it does nothing for the bump or your back.
Can a regular bed pillow work instead?
Yes. A firm regular pillow folded or laid lengthwise between your legs does the same job as a knee pillow, and it reaches your ankles too. It just takes up a little more room.
- Good: free, and you can test it tonight.
- Good: long enough to run from knees to ankles.
- Not so good: soft pillows squash flat by morning. Pick your firmest one.
- Not so good: silky cases slide. A cotton case grips your legs better.
If a regular pillow fixes it, you have your answer and you have spent nothing.
When does a longer pregnancy pillow make sense?
When more than one spot pulls at the same time and loose pillows keep drifting apart. A long or curved pillow joins knee, bump and sometimes back support into one piece.
- Good: one piece covers knees and bump together, so nothing drifts.
- Good: U pillows cover both sides, so you do not move anything when you turn.
- Not so good: a full U or C takes a lot of bed, often most of one person's half.
- Not so good: more to climb over at night, and harder to pack.
- Not so good: overkill if your only problem was one knee.
For a closer look at short versus long support, see our comparison of a pregnancy wedge vs a body pillow.
How do you test it for three nights before buying anything?
Use the firmest pillow you own between your knees and ankles for three nights, and keep a one-line note each morning. Three nights shows you a pattern instead of one lucky or rough night.
- Night one: knees only. Firm pillow from knees to ankles, nothing else new. Note whether you woke up, and what hurt.
- Night two: same setup. Same pillow, same place, so you know night one was not a fluke.
- Night three: add one thing if needed. If your bump or back bothered you on nights one and two, add a single pillow there. Only one.
- Each morning, write one line: woke up how many times, what pulled, where the pillow ended up.
- Read your notes. If knees only was fine, a small knee pillow is enough. If you added a second spot and it helped, you know you need two.
- The knee pillow stays put but my bump feels heavy.
- My back has nothing to lean on and I keep rolling.
- I add a second pillow and it ends up on the floor.
- I rebuild the setup every time I get up.
Two or more of these? A knee pillow on its own is probably not enough for you anymore. That is a common change as the bump grows, often in the third trimester.
What happened when Becca tested it?
For her, a small pillow was enough for weeks, and she only added support when a second spot started pulling.
Becca closed the cart. She folded the firmest pillow in the house lengthwise between her knees and ankles, and for three nights it held. Her hip stopped complaining, and Ryan kept his side of the bed.
At 31 weeks her bump started to feel heavy when she turned, and a loose pillow under it was on the floor by 3 a.m. That was when she added something in front. Not before.
Frequently asked questions
Should I sleep with a pillow between my knees while pregnant?
Many people find it more comfortable when lying on their side. The NHS suggests trying a pillow between your knees along with pillows under the bump. It is a comfort choice, not a requirement.
Is a knee pillow enough, or do I need a full pregnancy pillow?
A knee pillow can be enough if your knees and hips are the only thing bothering you. If your bump or back also needs support, add one piece at a time before buying a full-length pillow.
Should the pillow go between my knees or my ankles?
Both, if you can. A pillow that only sits at the knees lets your ankles drop. A longer or folded pillow from knees to ankles keeps the top leg more level.
What can I use instead of a knee pillow?
A firm regular bed pillow, folded or laid lengthwise between your legs. A cotton pillowcase helps it stay put.
When should I talk to someone about hip pain at night?
If it is sharp, getting worse, or makes it hard to turn over in bed or walk, call your midwife or GP. A pillow is for comfort, not a fix for pain.
If your knees are not the only spot anymore
To be clear, Relvay does not make a knee pillow. If your knees are the only thing that bothers you, a small knee pillow or a folded bed pillow is the better buy. If your test showed that your bump and back also need support and loose pillows keep drifting, the Relvay 3-Piece joins two small wedges for bump and back with a strap, and you keep your knee pillow as it is.
Two wedges for bump and back, joined by a flat strap, about as wide as your torso. Keep a regular pillow between your knees. $79.99, 90-day returns.
Not sure what else to look for? Our pregnancy pillow buying checklist walks through it.
Becca's story is a composite based on real reviews and public posts from pregnant side sleepers. Names and details are changed.
