What is the Best Pregnancy Pillow Position for Back Pain?

When I first started working as a neonatal nurse, I often heard new moms-to-be talking about how their backs ached during pregnancy. After being around so many pregnant women, I completely understand why back pain is a top complaint. You’ve got all that extra weight, shifting posture, and the fact that no position seems comfortable anymore!

If you're dealing with back pain during pregnancy, you might be asking yourself, "Is there a way to sleep that helps relieve back pain, and can a pregnancy pillow help?" Let’s explore how your pillow position can offer relief and become your go-to solution.

The best pregnancy pillow position for back pain relief is side sleeping (preferably on your left side) with a wedge pillow supporting your belly and back to prevent rolling. Additionally, placing a pillow between your knees can help align your spine, reduce pressure on your lower back, and enhance overall comfort for deeper, more restful sleep.

Why Does Back Pain Occur During Pregnancy?

Pregnancy comes with all sorts of bodily changes, and one of the most common side effects is back pain. Here’s why:

Hormonal Changes 

During pregnancy, your body produces a hormone called relaxin, which loosens the ligaments in your pelvic area to prepare for childbirth. While this is necessary, it also means that your back and joints don’t have the same level of support, making back pain more likely.

Postural Shifts

As your baby grows, your body’s centre of gravity shifts, causing your posture to change. This puts strain on your lower back muscles as they work overtime to support your belly.

Weight Gain 

It’s no secret that pregnancy comes with weight gain, and your spine now has to carry that extra load. This additional pressure can lead to significant discomfort and back pain, especially in the later stages of pregnancy.

Can a Pregnancy Pillow Help Relieve Back Pain?

Absolutely! A pregnancy pillow can be a game changer when it comes to reducing back pain. The key is in how you position it for maximum relief.

Supporting the Spine

Pregnancy pillows, particularly wedge-shaped ones like ours at Butterfly Maternity, help support your spine by keeping it aligned while you sleep. A pillow placed under you supporting your belly and back can relieve pressure on your lower back, preventing strain as you rest.

Reducing Pressure Points

By positioning your pregnancy pillow strategically, you can alleviate pressure points, especially in your lower back and hips. This is essential for minimising pain and improving sleep quality during pregnancy.

What is the Best Pregnancy Pillow Position for Back Pain Relief?

Finding the best pillow position is all about balance and alignment. Here’s how to set yourself up for back pain relief:

The most recommended sleep position for pregnant women is on your side, preferably the left. Pairing this with a wedge pillow that provides support behind your back and under your belly can make a significant difference, offering stability and comfort to help you maintain this position throughout the night.

1. Place the wedge pillow under your belly to give your abdomen the support it needs. This reduces strain on your back. Our unique wedge (or Butterfly) shape stops you from rolling onto your back while you sleep. Staying on your side helps maintain good blood flow and avoids the pressure that back sleeping can cause on your spine.
2. Position a pillow between your knees to help align your hips and relieve pressure on your lower back.

By using this two pillow placement, you’ll give your back the best support possible throughout the night.

Other Ways to Relieve Back Pain During Pregnancy

While a pregnancy pillow can be your main tool, there are other ways to tackle back pain during pregnancy:

Exercise and Stretching 

Gentle exercise, like prenatal yoga or walking, can strengthen your back muscles and improve flexibility. Stretching can also help relieve muscle tension that builds up from carrying extra weight.

Heat Therapy 

Applying a warm compress or taking a warm bath can do wonders for sore back muscles. Heat helps to relax the muscles and reduce pain, making it a go-to for many pregnant women.

Prenatal Massage

If back pain persists, consider a prenatal massage. A trained therapist can target the muscles and areas that are causing discomfort, offering relief and relaxation.

Is Sleeping on Your Back Safe with a Pregnancy Pillow?

Many pregnant women worry about whether it’s safe to sleep on their backs. After the first trimester, back sleeping is generally not recommended due to the pressure it places on the vena cava, which can reduce blood flow to your baby.

If you must sleep on your back, using a wedge pillow to elevate your upper body can help. However, side sleeping is always the safest and most comfortable position for both you and your baby. Our award-winning pregnancy pillow is designed to help you stay on your side, reducing the risk of rolling over and promoting deeper, pain-free sleep. 

Check out our shop for the perfect pillow to support you throughout your pregnancy.

FAQs About Pregnancy Pillows and Back Pain

Can I Use a Regular Pillow Instead of a Pregnancy Pillow?

While a regular pillow can offer some support, a pregnancy pillow is designed to provide targeted relief and spinal alignment.

Is It Normal for Back Pain to Worsen at Night?

Yes, as your body relaxes and you lie down, the added pressure can exacerbate back pain, but the right pregnancy pillow setup can help alleviate this discomfort.

What Should I Do If My Back Pain Doesn’t Improve With a Pillow?

If your back pain persists despite using a pregnancy pillow, consult your healthcare provider. They may recommend additional treatments such as physical therapy.

Does Back Pain Affect My Baby’s Health?

Back pain typically doesn’t affect your baby’s health directly, but managing your comfort is important for your overall well-being during pregnancy.

Closing Thoughts

Understanding how to position your pregnancy pillow for back pain relief can make a world of difference in how well you sleep and feel throughout your pregnancy. Using our Butterfly Maternity Pillow® will keep you supported, aligned, and most importantly, comfortable.