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How To Use A Pregnancy Pillow For Back Pain

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Pregnancy is full of bright, joyful moments. Just think about the thrill of knowing that in a few months, you’ll be bringing home a tiny being with wiggly fingers and toes. Nonetheless, it’s also filled with pain. More specifically, back pain! Luckily for you, there are ways to help you manage that pain. Let’s dive in.

Full-Length Pregnancy Pillow

How To Use A Pregnancy Pillow For Back Pain?

The best type of support from a pregnancy pillow is back support, which can be achieved by using the pillow under your belly, back, or side. 

You can use the pregnancy pillow on the bed, couch, the floor, or anywhere else you want to rest comfortably. You’d simply sit on it like a pool floating, lounging on top. 

The rule of thumb is:
If you sleep on your stomach, try using a full-length pillow. Do you sleep on your back? You might want to use a U-shaped pillow. Sleeping on your side is best with the C-shaped pillow.
However, you know your body and what you think is comfortable, so choose whichever pillow is right for you. 

How To Sleep With Pregnancy Pillow For Back Support?

While all pregnancy pillows can aid you in a decent sleep, certain pillows are designed to help with specific sleeping positions. 

Positioning The Pregnancy Pillow

As if it wasn’t enough to buy the pillow, you need to learn how to properly position it, too. Pregnancy doesn’t give you a break, does it? Don’t fret because all the information you need is right here. 

  • When using a full-length pillow, you’ll want to lie alongside the pillow and snuggle into it. Once you’re comfortably against the pillow, lie down on it. Think of it as a cuddle buddy. The pillow will conform to your shape, allowing you support and comfort. 
  • If you’re using a U-shaped pillow, you’ll want to put your head on the top of the curve. Holding onto one side, you’ll pull the pillow down until it’s under your thighs. You’re basically sleeping in a pillow cocoon. 
  • When using a C-shaped pillow, you’ll want to let the top support your head and the bottom can rest between your thighs, with the opening to the “C” where your belly rests.

Aside from the instructions above, you can use a pregnancy pillow for more than just sleeping. Do you like sitting in your living room, scrolling through your phone? Or maybe you have a cozy nook by a window where you love to read. Now that your womb is housing a small baby, it’s hard to comfortably sit in your favorite spots without all sorts of aches and pains. 

About The Different Types of Pregnancy Pillows You Can Read Here

More Information About The Different Types of Pregnancy Pillows You Can Find Here

What Causes Back Pain During Pregnancy?

To make room for your little one to grow, your uterus expands, which stretches and weakens your muscles in the abdominal and pelvic area. Granted, this is in preparation for labor, but it comes with some nasty back pains by putting a strain on the joints in your lower back. Carrying a couple dozen extra pounds is just the cherry on top. 

As if that wasn’t enough, your posture can play a part in your pain. As your belly grows, your center of gravity shifts forward, throwing your spine alignment out of whack. Not to mention, your crazy hormones loosen your joints, putting even more pressure on your spine. Yeah, pregnancy’s a real treat.

What Causes Back Pain During Pregnancy?

Pregnancy Back Pain ReliefOther Ways To Combat Back Pain During Pregnancy

Pull out your sword and shield, because you’re going to learn how to battle your back pain.There are a number of ways to do so, starting with your posture. 

Invest in comfortable shoes

You already know that wearing shoes with a good arch support can help relieve back pain. This is because a good pair of shoes will help you stand up straight. If you struggle with your posture, consider seeing a chiropractor for an alignment. 

Stress Relief

Pregnancy can be stressful. You know what helps with the stress? A day at the spa–complete with a massage. That’s right, getting a massage can help fight against back pain. Though a professional massage therapist is ideal, it can be costly. Maybe seek relief at home if scheduling a visit with a professional is not possible. You can use hot and cold packs, or even an at home massager.


Acupuncture is a form of Chinese medicine in which thin needles are inserted into the skin at specific points. According to studies carried out throughout the world, acupuncture has the potential to relieve low back pain in women who are pregnant. In case you’re interested in trying it out, you should discuss it with your healthcare provider first.


As long as chiropractic manipulation of the spine is performed correctly, chiropractic manipulation of the spine can be safe while pregnant. However, you should consult with your doctor before seeking chiropractic treatment.

Heat and cold. 

You may be able to find an easy and DIY solution to this problem by applying heat and cold pads to your back. Depending on your doctor’s recommendation, you may begin by using a cold compress (such as a bag of ice or frozen vegetables wrapped in a towel) on the painful area several times a day for up to 20 minutes at a time. Putting a heating pad or hot water bottle on the painful area after two or three days will help reduce the pain and keep the area warm. It is imperative to avoid applying too much heat to your abdomen while you are pregnant. As a result, I found that another simple solution that I found to be useful for the initial rebirth of my back could be this. This is a simple solution that I found helpful for initial back pain.

Easy Exercises for Back Pain in Pregnancy 

Exercise is also a good way to fight back pain. While it’s true that you shouldn’t lift too heavy of weight or have too much strenuous activity while you’re pregnant, it’s still important to stay active. Sit-ups might be out of the question, as you can barely get up from the couch without needing a forklift to move you. And, yeah, push-ups might be a struggle, too–but you can always take a nice walk around your neighborhood. Swimming is a great physical activity when you’re pregnant because you’re weightless in the water. No more dealing with the added baby weight when you’re floating in the pool. 

If all of the above doesn’t help, or you’d just like a professional opinion, try scheduling an appointment with a physical therapist. Not only will they be able to better pinpoint your problem areas, but they can show you stretches and activities you can do at home to help with the pain. 

Final Thoughts

As I close this article, I want to emphasize the importance of women’s wellness and well-being throughout all three trimesters and throughout their entire pregnancy. In whatever type of pain you may be experiencing, or whatever pillow you may be using, it is important that you take good care of your body. You’re growing another human and you need all the nourishment you can get.

I encourage you to go on, momma. Make sure that you get yourself a good pillow that will help you manage your pain and that you can enjoy these special moments as well.

If You Want to Learn About Pregnancy Symphysis Dysfunction Facts and Tips, Read This Post >>> What Is Symphysis Pubis Dysfunction (Spd)

Thanks for dropping by!

Thanks for dropping by!

I’m Or, a mama of two and founder of Mommy Rest. And you can trust me when I say I’m familiar with the physical and emotional exhaustion that goes hand in hand with being a mommy. That’s why I created this blog. I want to tell you everything I’ve learned about the importance of sleep wellness, and share guides and tips on how to prioritize your rest. Trust me, if it will make your pregnancy and motherhood easier, you’ll find it here!