Ever find yourself tossing and turning at night, struggling to get comfortable?
Or maybe no matter how you position yourself, you still wake up with aches and pains.
There’s a simple trick that might just change the way you sleep—placing a pillow between your legs.
Key Takeaways
- The benefits of sleeping with a pillow between your legs include better spinal alignment, reduced hip and back pressure, and improved sleep quality.
- To position a pillow correctly, place it snugly between your knees when side sleeping or under your knees when sleeping on your back to maintain alignment and relieve strain.
- The best leg pillow offers a balance of support and comfort—memory foam is a top choice, and shape matters based on your sleeping position.
Not only can this small adjustment make you more comfortable, but it can also help ease tension in your back, hips, and spine.
In this guide, we’ll walk you through the benefits of sleeping with a pillow between your legs. Skip ahead to know how it can improve your overall sleep quality.
Jump to a section:
- Advantages of Sleeping With a Pillow Between Your Legs
- How to Correctly Position a Pillow Between Your Knees
- Choosing the Best Leg Pillow
- FAQs
Advantages of Sleeping With a Pillow Between Your Legs
Ever wondered why it just feels good to sleep with a pillow between your legs or knees?
It’s not just about comfort—there’s real science behind it. This simple habit can do wonders for your body, from easing aches to improving alignment.
Let’s dive into the benefits of sleeping with a pillow between your legs!
1. Reduces Back Pain
If back pain is a constant struggle, changing how you sleep might help.
By keeping your spine in a neutral position, you can reduce pressure and possibly even alleviate back pain by tucking a pillow—preferably a firm pillow or a specifically made knee pillow—between your legs.
This is very helpful for side sleepers, who frequently wake up with lower back pain from misalignment.
2. Improving Spinal Alignment
Ever woken up feeling stiff or achy? Your spine’s alignment might be to blame.
A pillow between your legs helps maintain your spine’s natural curve, reducing strain and preventing posture problems. This is especially useful for side and back sleepers who need extra support to keep everything in line.
3. Reduces Hip and Knee Pain
Hip and knee discomfort are common, but if the pain keeps coming back, it might be more than just an uncomfortable sleeping position.
Osteoarthritis (OA) often affects the knees and hips. In 2022, around 2.1 million Australians were estimated to be living with OA—impacting 10% of females and 6.1% of males. If you suspect OA or persistent joint pain, it’s always best to check in with a doctor or healthcare professional.
That said, a leg or knee pillow can help ease pressure on these joints, providing much-needed relief. Whether you sleep on your side or back, this small adjustment can make a big difference in how you feel when you wake up.
4. Improves Blood Circulation
Nobody likes waking up with numb legs or that dreaded pins-and-needles sensation. Usually, poor circulation is the cause of it.
If you often experience tingling, swelling, or discomfort in your legs, elevating them above heart level can help improve blood flow while you sleep. Placing a pillow between or under your legs keeps them in a neutral position, reducing pressure and encouraging better circulation.
This can be especially helpful if you have varicose veins—those swollen, twisted veins that commonly appear in the legs.
Better circulation means better rest, so you wake up feeling refreshed and ready to take on the day.
5. Eases Joint Pain and Sciatica
Joint pain and sciatica can make sleeping a nightmare.
You may lower the intensity of these pains by supporting the natural alignment and relieving pressure on the sciatic nerve.
You can do this by sandwiching a pillow between your legs.
6. Helps in Alleviating Symptoms of Sleep Apnoea
Believe it or not, the way you sleep affects your breathing.
By using a memory foam pillow or a regular pillow to elevate the upper leg, you can create a more open airflow
This can help in reducing sleep disruptions caused by sleep apnoea.
7. Supports Pregnant Women
Getting comfortable during pregnancy? Easier said than done.
As the body changes, sleep can become a challenge. Pregnancy often brings aches like lower back pain, restless legs syndrome, and knee discomfort.
From 28 weeks onwards, Red Nose recommends that pregnant women sleep on their side to reduce risks of stillbirth. A huggable pillow to wrap your arms and legs around helps ease tension in the knees, legs, and lower back, making it easier to drift off and stay asleep.
A softer mattress can also help with comfort if needed.
8. Enhances Overall Comfort and Sleep Quality
Finally, this easy step into your bedtime routine can help ease pains.
Investing in a firm pillow provides the right amount of support to keep your body properly aligned, reducing strain on your muscles and joints. Whether you’re dealing with nagging aches or just looking for a more restful sleep, placing a pillow between your legs can help you feel more at ease.
By easing tension, improving spinal alignment, and minimising pressure points, this small change can help you wake up feeling refreshed instead of stiff and sore.
How to Correctly Position a Pillow Between Your Knees
Alright, we’ve covered the fantastic benefits of adopting this sleeping position. Now, let’s talk about how to properly settle into this sleeping style and enjoy all its perks.
The goal? A snug, supportive posture that keeps your spine and hips aligned, setting you up for a comfy, pain-free night’s sleep.
Sleeping with a Pillow Between Your Legs
If you’re keen to try this, here’s a simple guide to get you started on sleeping with a pillow between your legs properly:
Step 1: Lie down on your side with your knees slightly bent.
Step 2: Tuck a supportive pillow between your knees, placing your top leg above the pillow, and bottom leg below it. Ensure that your hips and knees are nicely aligned, and there’s no strain felt in any area.
Step 3: If you feel a gap between your hips and the mattress, consider placing an additional pillow under your torso for better support.
Sleeping with a Pillow Under Your Legs
Not a side sleeper? No problem. You can still enjoy the benefits of better circulation and spinal alignment by placing a pillow under your knees while sleeping on your back.
Here’s how:
Step 1: Lie flat on your back.
Step 2: Gently raise your knees upward.
Step 3: Slide a pillow or a rolled-up towel under your knees, allowing them to comfortably rest at a gentle bend.
Choosing the Best Leg Pillow
So, how do you find the right leg pillow? Which pillow is the right for sleeping with a pillow between your legs?
Here’s what to consider:
1. Pillow Firmness
Too soft, and it won’t provide enough support. Too firm, and it might feel uncomfortable. Look for a pillow that keeps your legs properly aligned without sacrificing comfort.
💡 Pro Tip: Memory foam pillows often offer the perfect balance of softness and support.
2. Pillow Shape
Leg and knee pillows are available in a variety of shapes and sizes. While a regular pillow works just fine, depending on your body contour and preferred sleep posture, a specialised pillow might serve you better.
- Back Sleepers: Consider opting for a curved pillow that can be easily tucked under the knees.
- Side Sleepers: A contoured knee pillow or a body pillow can help maintain spinal alignment.
3. Pillow Material
In your quest for the ideal leg pillow, look for fillings with a soft yet supportive feel. Whether you prefer memory foam or down is a matter of personal preference.
Memory foam offers a smooth, supportive surface, while down provides softness and is easy to maintain.
4. Cooling Technology
For hot sleepers, a leg pillow that does not make you feel too warm is important.
Many cooling pillows can now help you sleep without heating up. Cooling technology helps you feel comfortable without extra heat.
Try sleeping with a pillow between your legs and feel the difference—better alignment, less pain, and deeper rest. The Ecosa Memory Foam Pillow offers the perfect balance of support and comfort to help you wake up feeling refreshed.
FAQs
Is it good to sleep with a pillow between your legs?
Yes, it aids spinal alignment, eases pressure on the hips and lower back, and enhances sleep quality, especially for side sleepers.
What kind of pillow do you put between your legs when sleeping?
A memory foam or knee pillow is ideal, offering the right mix of support and comfort. The best shape depends on your sleeping position and personal preference.
Is sleeping with a pillow between your legs good during pregnancy?
Absolutely. Pregnancy can make finding a comfortable position tricky, but using a body or pregnancy pillow between your legs can ease pressure points and provide extra support—helping you get the restful sleep you need.
Can stomach sleepers use a pillow under their legs?
Stomach sleepers don’t typically need a knee pillow, but for side sleepers, skipping one can misalign the spine and lead to hip, knee, or lower back discomfort. Using a knee pillow helps keep everything properly aligned, reducing joint pressure and improving comfort.