What Is the Best Pregnancy Pillow for Sore Hips?

I was chatting with a new mom recently—she was in that whirlwind of newborn cuddles and sleepless nights. In reflecting on her pregnancy, she admitted, "I wish I’d gotten a proper pillow for my hips sooner." As a neonatal nurse, I’ve heard this countless times.

I’ve learned what really works, and what doesn't, for relieving hip pain during pregnancy. Let me give you the inside scoop on finding the best pregnancy pillow for sore hips—so you can finally get the rest you deserve.

The best pregnancy pillow for sore hips is a wedge-shaped pillow. Its targeted support helps maintain proper alignment between your hips, spine, and knees, which reduces the uneven pressure that causes hip pain. Wedge pillows are especially effective in providing focused comfort and are highly recommended for relieving hip discomfort.

Why Do Pregnant Women Experience Hip Pain?

Pregnant woman who had sore hips laying on her side with pregnancy pillow relieving her pain

Hip pain during pregnancy is incredibly common, and there are a few key reasons why it happens. Understanding the causes can help you better address the discomfort with proper support.

  • Hormonal Changes: Pregnancy hormones like relaxin loosen ligaments to prepare your body for birth. Unfortunately, this can make the joints less stable, contributing to hip pain.
  • Shifting Weight Distribution: As your belly grows, the shift in your center of gravity adds extra pressure to your hips, particularly when lying down.
  • Sleeping Position: Side sleeping is typically recommended during pregnancy, but without proper hip support, the weight of the upper leg can pull the hips out of alignment, causing strain.

What Makes a Pregnancy Pillow Effective for Hip Pain Relief?

Pregnant woman sitting up in bed throwing her pregnancy pillow in the air with joy

When selecting a pregnancy pillow to help alleviate hip pain, there are a few essential features that make the difference:

  • Shape and Size: A well-shaped pillow that can support the hips, knees, and lower back is crucial for reducing pressure and maintaining alignment.
  • Firmness: A medium-firm pillow provides enough structure to keep your hips properly supported without being too stiff or uncomfortable.
  • Versatility: Look for a pillow that can easily adapt to different sleeping positions. 

Which Pregnancy Pillow Shape Is Best for Sore Hips?

Happy woman laying on her side with her pregnancy pillow keeping her secure and asleep

The shape of your pregnancy pillow can significantly affect how well it helps relieve hip pain. Each shape has its pros and cons, and understanding them can help you choose what works best for your needs.

4. Full-Body Pillow: 

Full body pregnancy pillow sketch

Full-body pillows are designed to support one entire side of your body, which can help with overall comfort during pregnancy. However, when it comes to hip pain, they don’t provide the targeted support necessary to keep the hips aligned. They’re better for general discomfort but may fall short if you need more focused relief.

3. C-Shaped Pillow:

C shape pregnancy pillow sketch

The C-shaped pillow provides support along your back, bump, and hips. While it’s useful for keeping the body generally aligned, the support isn’t as concentrated, which means hip pain might not be fully alleviated. It’s a versatile option for overall body support, but it may lack the precision needed for consistent hip pain relief.

2. U-Shaped Pillow: 

u shape pregnancy pillow sketch

U-shaped pillows wrap around the entire body, providing support for both the back and the hips. They are good for maintaining alignment, especially if you find yourself rolling over during the night. However, they can be bulky and may not provide the adjustable, targeted support for hips specifically, which can make them less effective for pinpointed hip relief.

1. Wedge Pillow (Winner): 

Wedge shape pregnancy pillow

The wedge-shaped pillow is the top choice for addressing hip pain during pregnancy. Its distinctive design supports both your growing bump and lower back simultaneously, thanks to its unique shape that cradles and aligns the body.

The wedge design effectively aligns your hips and disperses pressure evenly. This targeted, body-hugging support ensures you stay comfortable while maintaining proper posture throughout the night, making it an effective option for both relieving and preventing hip discomfort during pregnancy.

Check out our pillow here!

How to Use a Pregnancy Pillow to Relieve Hip Pain

Pregnant woman laying on her side with maternity pillow keeping her secure

Using a pregnancy pillow correctly can make a big difference in relieving hip pain. Here are some effective ways to use the Butterfly Maternity Pillow® to provide hip support and improve your comfort:

  • Tucked Along the Belly and Back for Stability: The Butterfly Maternity Pillow® is designed to support both your belly and your back simultaneously, thanks to its unique butterfly shape. When you tuck the flat middle section under your belly, the wings on either side provide additional support to both your front and back, helping to cradle you comfortably in place while sleeping on your side. This dual support helps prevent rolling, keeping your hips aligned throughout the night and reducing strain.
  • Under the Belly for Gentle Support: The flat middle section of the pillow can be tucked under your belly, offering gentle support without lifting it excessively. This helps distribute the weight evenly, reducing pressure on the hips while allowing you to rest comfortably on your side.
  • Adding a Second Pillow Between the Knees for Hip Alignment: For added support, you can use a second pillow or even a regular pillow between your knees. This helps keep your hips properly aligned and prevents the top leg from pulling the pelvis out of position, providing additional comfort and reducing strain on the hips.

Additional Tips to Manage Hip Pain During Pregnancy

Pregnant woman laying on. her side with pregnancy pillow reading a magazine before bed

While pregnancy pillows are an excellent tool for hip pain relief, there are other strategies that can help manage discomfort more effectively.

  • Prenatal Yoga and Stretching: Gentle hip-opening stretches can help improve flexibility and reduce muscle tension, making it easier for your hips to stay aligned while you sleep.
  • Low-Impact Exercise: Activities like walking or swimming can help strengthen the muscles around your hips, providing better support for your growing body.
  • Strengthening the Hip Flexors: Weak hip flexors can be a contributing factor to hip pain during pregnancy. Gentle exercises to strengthen the hip flexors, such as standing hip marches or modified lunges, can help stabilize the pelvis and improve overall hip support. These exercises should be done carefully and ideally with the guidance of a healthcare provider to ensure they’re safe during pregnancy.
  • Heat Therapy: Applying a warm compress to your hips before bedtime can help relax the muscles and ease tension, allowing for a more restful sleep.

FAQs about Pregnancy Pillow's & Hip Pain

Can a pregnancy pillow prevent hip pain completely?

A pregnancy pillow can significantly reduce hip pain by maintaining alignment, but it may not completely prevent it, as other factors like hormonal changes also contribute.

Should I continue using a pregnancy pillow postpartum?

Yes, many mums find pregnancy pillows helpful postpartum for hip support and overall comfort during recovery.

Can sleeping on the wrong side increase hip pain during pregnancy?

Sleeping on either side is generally fine, but ensuring proper support is key. Without support between your knees, either side can contribute to hip pain.

Are there specific exercises to complement using a pregnancy pillow for hip pain?

Yes, gentle exercises like pelvic tilts and prenatal yoga can help support the muscles around the hips, reducing overall pain.

How do I know if I need a wedge pillow or a U-shaped pillow for my hip pain?

If you need targeted support specifically for your hips, a wedge pillow is the better choice. A U-shaped pillow is ideal if you’re looking for full-body support that also helps align the hips.

Closing Thoughts

Pregnancy might be full of beautiful moments, but hip pain isn’t one of them. The right pregnancy pillow can be a total game-changer, helping you finally get that much-needed rest without constantly shifting to find a comfortable spot. Whether it's the targeted support of a wedge pillow or the full-body comfort of a U-shaped one, finding what works best for you can make all the difference in keeping those hips happy.

If you're tired of tossing and turning, why not give our Butterfly Maternity Pillow® a try? It’s designed to support you right where you need it—so you can finally catch those Z’s in comfort.

Check it out in our shop today!

pregnancy pillow laying on bed looking stylish

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

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