Body Pillow Comprehensive Guide

What Is a Body Pillow?

A body pillow is an oversized pillow that is placed between your legs while sleeping on your side. It is used to provide support and alignment to your spinal cord, and to relieve neck and joint pain. Body pillows help improve your sleep by minimizing pain and discomfort. 

What Are Body Pillows Good For?

Body pillows are designed for side sleepers. But with a little configuration, they can also help out stomach and back sleepers. Her is a list of the benefits of body pillows:

• Body pillows placed between the knees and keep your spine aligned, which has been shown to improve back health.
• They lessen tossing and turning because holding something firmly makes you less prone to move.
• They alleviate back pain, improve blood circulation and weight distribution 
• They are especially beneficial for pregnant women as they help the body maintain a comfortable position as the belly grows.

For a more detailed guide to body pillow benefits and what body pillows are good for, take a look at our in-depth guide.

What Body Pillow Should I Buy?

Body pillows are designed differently in order to respond to your body’s needs. You can choose between four different types of body pillows:

•  I-shaped pillow: This is a long straight pillow that provides support for your neck, back, hip, and knee (Image A). 
• U-shaped pillow: It is a huge pillow that stops you from turning and shifting positions. It is curved as the letter “U” and can be folded in different positions to provide total body support. It is also excellent for reading or watching TV while sitting in bed (Image B).  
•  C-shaped pillow: It is designed as the letter “C” and can be folded to various shapes to help support your body when sitting or lying in bed. It also provides belly support for pregnant women (Image C). 
•  J-shaped pillow: This type of pillow is convenient for people with snoring issues. It helps your body align, and your head and arms to rest on different sides (Image D). 

Four different types of Body Pillows, which adjust to your body needs: I-shaped pillow (A), U-shaped pillow (B), C-shaped pillow (C), and J-shaped pillow (D). 

Body Pillows vs. Knee Pillows 

Knee pillows, as the name indicates, are made specifically to support the knee and hence to reduce stress on the lower back. However, they do not provide support to the neck, and may not be as effective as body pillows for pain relief during pregnancy. Below is a list of knee pillows’ best features:

• Knee pillows can stimulate blood circulation.
• They separate your thighs and legs and thus prevent the knees from rubbing against each other.
• They help you maintain a proper spinal alignment.
• They help support and align your hips and pelvic area.
• They are shaped to match the curving of the thigh and knee.
• They are smaller than body pillows and therefore more convenient if you are sharing the bed with someone else.

A wedge shaped knee pillow designed to fit comfortably between your knees in order to restore your spine alignment along with your hips, thighs, and legs. 

Body Pillows vs. King Sized Pillows

Body pillows vary in shape, size, and material to address specific sleeping positions and health issues. They are generally suitable for all kinds of body forms and proportions. King size pillows are oversized pillows for your head and neck, and can work as shorter body pillows. They’re designed to help cradle your head and neck comfortably. They also make a good back support for when you read or sit in bed. However, some side and stomach sleepers don’t feel comfortable using large volume pillows and may opt for a standard size pillow instead. 

For a complete list of body pillow sizes, take a look at our guide. You may also be interested in tempurpedic neck pillows.

A king size pillow which supports your head and neck when you lie in bed, while also acting as a shorter body pillow. 

Differences Between Body Pillows vs. Pregnancy Pillows

A pregnancy pillow is a type of body pillow created specifically for pregnant women. As your belly expands, it becomes more difficult to sleep comfortably. In fact, pregnancy or maternity pillows are placed behind your back for support, thus helping you sleep on your side. They come in a variety of shapes and sizes, which conform to your new body changes. Their designs help your whole body relax and relieve discomfort associated with your growing belly. They are not only meant for sleeping, but also for sitting in bed and for nursing. Many body pillows can also be used as pregnancy pillows. Choosing between a body pillow and a pregnancy pillow is only a matter of preference. 

Can a Body Pillow Help with Back Pain?

Certain sleeping positions place more stress on your back than others, and can increase your backaches. Using body pillows may help to alleviate the pain and let you sleep better. If you are a side sleeper, placing a pillow between your legs prevents your hips from twisting, and therefore reduces tension on your back. If you are a back sleeper, placing a pillow under your knees helps straighten out your legs, aligning your spine, and eliminating stress on your back. If you are a stomach sleeper, a pillow is best placed beneath your pelvis. The pillow hence supports your lumbar area and reduces strain on your back.  

Can a Body Pillow Cause Back Pain?

A body pillow can cause back pain if not positioned correctly. The aim of a body pillow is to correct your sleeping posture, because poor posture can lead to back pain. Body pillows remove tension on pressure points and keep your spine in a neutral alignment. With a bit of configuration, you will know how to place your pillow and thus alleviate backaches. 

Can a Body Pillow Help with Snoring?

Using a body pillow helps in keeping your head elevated while supporting your neck, and therefore helps in preventing snoring. It also helps back sleepers to sleep on their side for a change. Sleeping on the side opens up the nasal airway and enables better breathing. 

Can a Body Pillow Help with Sciatica?

Sciatica pain refers to pain in the lower back, which extends to the hip, buttocks, and legs due to strain on the sciatic nerve. A full body pillow or one that is just placed between your legs at the knee keeps your spine, hips, and legs aligned while reducing pressures on sciatic nerves.  

Can a Body Pillow Help with Hip Pain?

If your hips are not well supported, you may feel discomfort and pain. In this case, a body pillow placed between your knees will keep your legs, knees and hip joints aligned in a parallel position on top of one another. This will soothe your hip pain and make you sleep better.   

Will a Body Pillow Help Me Sleep?

A body pillow can upgrade your sleep experience in many ways. First, it helps relieve your pressure points. Second, it distributes your weight evenly and also decreases your tendency to move in bed. Third, it keeps your body aligned and your muscles more relaxed. It is also huggable and promotes coziness and comfort. 

Do Body Pillows Help with Anxiety?

A lot of people suffer from anxiety and find it hard to fall asleep at night. Holding a body pillow while trying to sleep can soothe anxiety. One possible explanation for this refers to our childhood.  Since, as babies, we are held close to our mother’s body, as we become toddlers we may fear staying alone at night. Consequently, we are given stuffed animals and blankets to help us feel safe and comforted. As adults, hugging a body pillow reminds us of childhood and may therefore help relieve anxiety. 

The Benefits Of Using Body Pillows During Pregnancy

Image of a pregnant woman sleeping with a body pillow

Using a maternity pillow helps relieve pressure off your spine and maintain the body’s alignment during pregnancy. A maternity pillow also helps you sleep on your side, which is highly recommended for pregnant women. It also elevates your upper body, which is good to ease heartburn and refluxes. Additionally, it serves as a back pain pillow that makes you feel more comfortable. Not only can it be used during pregnancy but it’s also useful after childbirth to give extra support for the baby while nursing.

Which Body Pillow is Best for Pregnancy?

Chart showing the best pregnancy body pillow options

How to Choose a Body Pillow for Pregnancy

Below is a list of things to consider before purchasing a pregnancy body pillow:

• The size of the pillow:  pregnancy body pillows come in a variety of sizes so in order to pick the right one, it is important to think about the size of your bed and whoever you are sharing your bed with. It is also important to consider your storage space for whenever you don’t need the pillow and whether or not you want to take it with you in case you are traveling. 
• The shape of the pillow: pregnancy body pillows come in different shapes for a total body support or for specific body areas. 
• The filling: there are different fillings such as air in inflated pillows, memory foam, or polyester fibers.
• The fabric: some body pillows come with a removable cover while others do not. You can choose among those that have covers that are machine washable. They are made of fabrics such as cotton, velour and polyester knit. They are all a matter of preference. Consider one that is hypoallergenic though.  
• The price: prices fluctuate between $20 and $100 depending on the features and what you are looking for.  
• The trimester and sleep positions: you need to consider the trimester you are in and the sleeping position you feel more comfortable with. However, as your belly expands, it is important to pick a pregnancy body pillow that conforms with your body changes ensuring a better blood flow and rest.  

How to Use a Body Pillow During Pregnancy

Maternity body pillows can be positioned in different ways. Below is a list of tips and instructions for using different types of pregnancy pillows:

• Place a pregnancy wedge pillow under your belly. This will support both your belly and your back muscles.
• Place a U-shaped pillow or a straight length pillow between your legs. The center of the pillow supports your belly while relieving pressure off your knees and legs. 
• Place a C or J or U-shaped pillow along your back. This pillow can support your pelvis and your upper and lower back. 
• Place a wedge pillow under your head to ease acid refluxes and heartburn

Related article:

• How do you store a body pillow after pregnancy?

When Should You Use a Body Pillow During Pregnancy?

As the baby grows inside you, it becomes difficult to find a comfortable sleeping position. Doctors usually recommend that expectant mothers sleep on their side which is a bit hard for those who are used to sleeping on their stomach. The body pillow actually prevents tossing and turning and therefore protects the pregnant woman from sleeping on her belly or back. There is no particular time for using a maternity pillow. However, as soon as your baby bump starts showing around week twenty, your body may start aching and that’s when you’ll require a maternity pillow to ease your pains and align your body in a restful way. 

What is the Best Body Pillow for Back Pain?

Chart of the best body pillows that can help ease back pain

Image	Best Features	Sample from Amazon
	Composed of 4 different pieces, which make the pillow multi-functional Adjustable to support different targeted body parts Comfortable for sitting positions in bed Provides back and legs support and relieve pressure points	Avana Orthopedic Support Pillow
	Conforms to the curvature of your spine Adjustable to your needs Reduces snoring	Coop home goods-Adjustable body pillow
	It is able to support the entire body because of its over size. It is multifunctional as it is used for sleeping and sitting positions in bed It relieves sciatica, back pains, pressure points…	Meiz U-shaped Body Pillow
	Helps keep your back straight Offers a gentle slope which elevates your neck to ease acid refluxes Supports your back and alleviates the pain especially in the lumbar area	Triangle Pillow Back Support

How to Use a Body Pillow for Reducing Back Pain

Some specific sleeping positions can help with backaches. However, sleeping positions alone may not do the trick. Here is a list of tips and instructions on how to use a body pillow for back pain:

• Sleep on your side and place a knee pillow between your legs. This aligns your spine, hips, and pelvis.
• Place a pillow in the gap between your waist and the mattress for a better back support. 
• If you are sleeping on your stomach, put a pillow under your lower abdomen. The pillow reduces strain off your back.  
• Sleeping on your back distributes your weight evenly on the mattress. However, placing a pillow under your knees or under the lower back can help in keeping your spine well supported and aligned.
• Using a U-shaped body pillow prevents you from turning and tossing and therefore keeps your entire body supported and in a proper alignment. 

How to Choose a Body Pillow for Reducing Back Pain

Below is a list of factors to consider when choosing a body pillow for reducing back pain:

• The size of the pillow: there is a variety of pillows’ sizes in the market. Some standard sizes are associated with specific pillow types. It is important to consider the size of your bed, what sleeping position you favor and what body part you want to support. 
• The shape of the pillow: pillows come in different shapes. The two most common shapes made for back pains are straight or curved. 
• The thickness of the pillow: choosing a soft or a firm body pillow depends on your sleep position. Stomach sleepers for instance prefer thinner pillows that are softer compared to side sleepers who prefer thicker and firmer pillows to fill some gaps between the body and the mattress.  
• The material composition: fill materials for pillows are various. There are pillows containing feathers, polyester fibers, latex, or memory foam.

What Sizes of Body Pillows are There?

Here is chart showing types of body pillows and their standard sizes

What is the Longest Body Pillow?

Extra long body pillow that benefits everyone for a restful sleep.

An extra long body pillow is about 70-100 inches in length, which is longer than the regular 54 inch body pillow. This can be particularly beneficial for tall people. It is adjustable for all sleeping positions. It is foldable and easily stored when not in need. It actually keeps the entire body in proper alignment by preventing you from twisting and tossing. It is also suitable for pregnancy, post-pregnancy and surgery recovery. 

What is a Standard Body Pillow Size?

Body pillows have various dimensions to target specific needs. However, the regular body pillow measures 20 x 54 inches. A regular body pillow outlines one that is straight and aligned with no curves. 

Shapes of Body Pillows

Chart of showing the different body pillow shapes and their benefits

Are U-Shaped Body Pillows Good?

A multifunctional U-shaped body pillow that is adjustable and supportive in all needed positions

Pillows are manufactured in various shapes to assist with certain health conditions. A U-shaped body pillow for instance supports the neck and can therefore alleviate or prevent some back pains. It is also shaped in a way that allows you to put one of its arms between your legs to restore your spine alignment. It can also support your belly if pregnant and helps stave off some problems such as heartburns and acid reflux. It can be used during post surgery recovery period and even nursing. 

Common Features of Body Pillows

Different Filling Materials in Body Pillows 

Related articles:

• How to clean and wash a body pillow

Who Should Use a Body Pillow?

Body pillows come in handy when you experience discomfort or pain in various parts of your body. The type of body pillow recommended depends on your sleeping position and on specific conditions that vary from one person to another.

If you are a side sleeper, you may experience shoulder and arm numbness due to pressure, or lower back pain due to poor support caused by the gap between your waist and the mattress. In that case, you need a pillow that provides good support to keep your body aligned.

If you are a hot sleeper, cooling pillows are made specifically to keep you chilled out throughout the night and to prevent you from sweating. Sleeping on your back may not offer you the best night’s sleep because it increases problems such as sleep apnea and snoring. In that case you need a pillow that supports your lower back, your legs, and your neck for a neutral body alignment.

If you are a stomach sleeper, your head is twisted on one side, which puts strain on your spine, neck, and lower back as well. In that case you need a pillow under your pelvis that adds a curve to your spine and reduces lower back pains.

If you are pregnant, your baby bump needs support and room to develop. Therefore, you need a body pillow that prevents you from tossing and turning and hence from sleeping on your stomach. If you are recovering from surgery, you need a pillow which comforts and supports your body while reducing pain. For our favorite body pillows take a look at our guide.

Are Body Pillows Good for Side Sleepers?

Sleeping on your side causes your shoulder and arm to collapse into the mattress, affecting the alignment of your spine and neck. Therefore, investing in a body pillow is really good to avoid pain and discomfort. First, a body pillow promotes proper body support by keeping your vertebrae aligned during the night. Second, it relieves pressure points such as the hips, pelvis, and neck, and therefore eases pain. It also prevents the collapse of hip and knee joints, especially when the pillow is tucked between the knees. Third, it improves blood circulation and weight distribution. Additionally, a body pillow is beneficial for pregnant women. It supports the belly and ensures that the baby has space to develop healthily. So overall, body pillows improve the quality of your sleep and ease distress on some areas of your body.  

Instead of a body pillow, you may also consider a mattress topper for shoulder pain.

Does the Body Pillow Come with a Sleep Trial?

Body pillows come in a wide variety of shapes, sizes, fillings, and versatility. Therefore, it is hard to pick the best pillow in terms of functionality and specialism. So if unsure, it will be best to purchase one that comes with a sleep trial.

A sleep trial allows you to test the pillow in your own sleep environment for a fixed duration and gives you the opportunity to return it for a full refund if you are not satisfied with your purchase. You can only return the item before the trial period ends. 

How Long Does the Product Warranty Last?

It is important to check if your chosen body pillow comes with a warranty. The warranty ensures that your pillow will be replaced or refilled in case it flattens before the end of the warranty period. However, normal damages such as color changing or the pillow’s cover wearing out are not included in the warranty. 

Warranties periods can vary between a year and much longer years. Woosa body pillows for instance come with a 3 years warranty, whereas Snuggle Pedic body pillows come with a twenty years warranty. Bear in mind that some body pillows do not offer any sort of warranty.