What Is the Best Pillow for Pregnancy Neck and Shoulder Pain?

The best pregnancy pillow for neck and shoulder pain is one that supports both your neck and spine while being adaptable to your changing needs. Wedge pillows work particularly well as they help keep your neck, back, and shoulders aligned, reducing strain. Our Butterfly Maternity Pillow® is a versatile option that provides targeted support for your neck and shoulders during pregnancy.

Why Does Neck and Shoulder Pain Occur During Pregnancy?

Neck and shoulder pain during pregnancy is very common, and it’s often caused by several interconnected factors, including:

• Hormonal Changes: During pregnancy, your body produces more relaxin, a hormone that loosens ligaments to prepare for childbirth. This decrease in joint stability can lead to muscle strain as your body works harder to support itself.
• Shifting Weight Distribution: The weight of your growing bump shifts your centre of gravity forward. This added force tends to make you lean forward, causing a posture where your upper body compensates, often leading to hunching. This posture places extra pressure on the neck, shoulders, and upper back.
• Postural Imbalances: The forward pull of your bump can contribute to postural issues like “upper crossed syndrome,” where the chest muscles tighten and the upper back muscles weaken. This imbalance increases strain on areas like the trapezius, neck, and AC joint, instead of relying on stabilising muscles like the rotator cuffs.
• Muscle Overcompensation: As your posture shifts, certain muscles overcompensate to support your body, leading to tension in the shoulders, neck, and upper back. This is often a vicious cycle, as the more these muscles compensate, the tighter and more fatigued they become.
• Changes in Sleep Position: As your belly grows, many mums adjust their sleep position for comfort. However, without proper support, these sleep changes can put additional strain on the neck and shoulders, especially if your head or body isn’t adequately aligned.

What Makes a Pregnancy Pillow Best for Neck and Shoulder Pain?

When it comes to choosing the right pregnancy pillow for neck and shoulder pain, there are a few key features to prioritise:

1. Firmness: The ideal pillow should be medium-firm to provide the support necessary for your neck, shoulders, and spine to stay properly aligned throughout the night. A pillow that is too soft won’t provide enough structure, while one that’s overly firm can be uncomfortable. The Butterfly Maternity Pillow® offers just the right balance—supportive yet comfortable.
2. Shape: The shape of the pillow is crucial for relieving neck and shoulder pain. Our wedge-shaped Butterfly Maternity Pillow® is designed to provide targeted support, helping you stay on your side without rolling, which can help relieve pressure from your neck and shoulders. By supporting areas like your lower back, belly, and hips, this pillow also helps distribute your body weight more evenly, reducing the strain on your shoulders.
3. Versatility: Look for a pillow that can adapt to different needs, like propping up specific areas of discomfort. The Butterfly Maternity Pillow® can easily be positioned under the belly, making it effective for targeted support. Its versatility means that whether you’re experiencing neck pain, shoulder tension, or discomfort in other areas, you can adjust it to suit your needs.

Check out our Butterfly Maternity Pillow® here.

How to Use a Pregnancy Pillow for Neck and Shoulder Pain Relief

Using a pregnancy pillow effectively can make a huge difference in alleviating neck and shoulder pain. Here are the recommended positions:

1. Side-Lying with Back and Belly Support
   Place the pregnancy pillow along your back and belly for support. The goal is to prop up your back, offering stability while also supporting your growing bump, which reduces strain on your shoulders and neck. The Butterfly Maternity Pillow® works perfectly here as its wedge shape stays securely in place, preventing rolling and maintaining alignment.
2. Elevated Head Position
   Stack at least two pillows under your head to slightly elevate it while lying on your side. This helps prevent tension from building up in your neck and shoulders. Ensuring that your head is well-supported also helps maintain spinal alignment, preventing unnecessary strain.
3. Pillow Between Legs
   To further relieve pressure on your lower back, place a pillow between your legs. This simple adjustment keeps your hips aligned and reduces the load on your lower spine, which in turn takes some strain off your shoulders and neck.

Additional Tips to Relieve Pregnancy Neck and Shoulder Pain

While a pregnancy pillow can make a significant difference, there are other ways to help reduce neck and shoulder pain during pregnancy:

• Stretching: It can be a bit of a catch-22, but sometimes stretching the opposing muscles rather than the ones that are hurting can be more effective. For instance, if you’re experiencing shoulder pain, stretching out your chest can help alleviate tension better than stretching the shoulders directly—especially in cases like upper cross syndrome, where imbalances play a big role.
• Proper Posture: Maintaining good posture during the day can alleviate pain at night. Try to keep your shoulders back and avoid slouching.
• Heat Therapy: Using a warm compress on your shoulders before bed can help relax your muscles and make it easier to sleep comfortably.
• Light Strengthening Work: If your pain stems from a muscular imbalance, it might be worthwhile to do some light strengthening exercises for the rotator cuffs, scapulas, and other stabiliser muscles in the shoulder. Strengthening these areas can help improve overall shoulder stability and alleviate discomfort.
• Stay Mobile: It’s also important not to stay too immobile, even though that might feel like the easiest solution. Lack of movement can make pain worse over time. Gentle walks or light movements throughout the day can help prevent stiffness and reduce discomfort in the neck and shoulders.

FAQs

Can I Use a Regular Pillow for Neck and Shoulder Pain During Pregnancy?

Regular pillows can be used, but they often lack the specialised support needed for pregnancy discomfort. Pregnancy pillows are designed to provide consistent support for your body as it changes.

How Long Should I Use a Pregnancy Pillow for Neck and Shoulder Pain Relief?

You can use a pregnancy pillow for as long as needed to stay comfortable—many mums find it beneficial throughout pregnancy and even postpartum for continued support.

Can Sleeping Position Affect Neck and Shoulder Pain During Pregnancy?

Yes, sleeping position plays a significant role in neck and shoulder pain during pregnancy. Side-lying with proper pillow support helps maintain spinal alignment and prevents tension build-up.

Are Pregnancy Pillows Effective for Postpartum Neck and Shoulder Pain?

Absolutely. Many mums find that using a pregnancy pillow postpartum provides continued support for neck, shoulders, and back, especially during breastfeeding or recovery.

Do I Need to Use Multiple Pillows for Pregnancy Neck and Shoulder Pain?

Not necessarily. A well-designed pregnancy pillow like the Butterfly Maternity Pillow® is versatile enough to provide full-body support, reducing the need for multiple pillows.

Can Changing My Sleep Position Frequently Affect Neck and Shoulder Pain?

Yes, frequent changes in sleep position without proper support can exacerbate neck and shoulder pain. Using a supportive pregnancy pillow helps maintain stability, even when you need to shift during sleep.

Is It Better to Sleep on the Left Side or Right Side for Neck Pain Relief?

While both sides can be helpful, sleeping on the left side is generally recommended for better circulation during pregnancy, and pairing it with the right pillow can alleviate neck pain.

Closing Thoughts

Pregnancy is full of joys, but it’s also full of changes that can take a toll on your body. Finding the right pregnancy pillow can be a game-changer when it comes to relieving neck and shoulder pain and getting the rest you need. I hope this guide helps you make an informed decision, so you can enjoy a more comfortable pregnancy.

If you’re looking for a pillow that can do it all, check out our Butterfly Maternity Pillow®—designed to offer targeted support for neck, shoulder, and back pain. We've got your back—and your neck and shoulders, too.

*The shape of the Butterfly Maternity Pillow® is a registered trade mark of Weekly Sales Pty Ltd