How a Pregnancy Body Pillow Helps With Hip and Back Pain

Pregnancy is an enjoyable experience. However, it also often comes with physical discomfort, such as aches and pains. Hip and back pain are the most common among many expectant mothers. It usually occurs because of hormonal changes, weight gain, or to make room for your growing baby. 

A study shows that around 60% to 70% of pregnant women are said to experience low back pain (LBP) at some point during their pregnancy.

But what’s the solution?

The pregnancy body pillow has the potential to improve your hip and back pain significantly. This solution can transform your nights from painful struggles into restful sleep. 

Read on to learn how this specially designed body pillow can provide relief to a pregnant woman from their hip and back pain.

What Exactly Is a Pregnancy Body Pillow?

Source: MedCline

A pregnancy body pillow, also known as a maternity cushion, is a specially designed pillow that offers extra support where pregnant bodies need it most: the belly, hips, back, and legs. By filling the “gaps” between you and the mattress, these pillows reduce micro-tension, tiny, constant muscle bracing that happens when your body isn’t well aligned.

Why Hip and Back Pain Happen During Pregnancy

Your body undergoes remarkable changes during pregnancy. These changes help your baby grow, but they also create pain that can make simple tasks feel impossible. Understanding why this happens enables you to find the right solutions.

Your Body Releases Special Hormones

When you become pregnant, your body starts making a hormone called relaxin. It relaxes your ligaments and joints. Your pelvis needs to loosen up so your baby can pass through during birth. Although this is essential, it may also cause back pain due to spinal instability.

Your Center of Gravity Shifts Forward

As your belly grows, your body's center of balance moves forward. Your lower back curves more than usual to maintain your upright posture. This new posture puts extra strain on your spine and back muscles. 

Your abdominal muscles stretch and weaken. These muscles normally support your back like a built-in brace. When they stretch out, your back loses support, and pain follows.

Extra Weight Puts Pressure on Your Joints

You gain weight during pregnancy to support your growing baby. This weight gain is a healthy and necessary process. However, it puts extra pressure on your hips and knees. 

These weight-bearing joints work harder every day. When you combine this pressure with looser joints from relaxing, pain becomes almost unavoidable.

Your Uterus Presses on Nerves

Your uterus expands to make room for your baby. As it grows, it can press against your sciatic nerve. This large nerve runs from your lower back through your buttocks and down each leg. 

Pressure on this nerve causes sharp, shooting pain in your hips, thighs, and lower back. Many women describe this pain as burning or tingling.

Research shows that many pregnant people benefit from positional support during sleep. That’s where pregnancy pillows come in.

The appropriate pillow cushions your back and belly. 

How a Pregnancy Body Pillow Helps With Pain

Pregnancy pillows are specially designed to support your changing body and encourage healthier sleep positions. They work by cushioning and aligning key areas like your belly, lower back, knees, and hips. 

The magic of pregnancy pillows comes from how they position your body. 

Here are some particular ways that a pregnancy pillow can be beneficial:

1. Keeps Your Hips Aligned

When you place a pillow between your knees or ankles, it helps stack your hips evenly. This reduces twisting or torque in your pelvis, including in the sacroiliac (SI) joint.

2. Reduces Pressure on Pelvic Joints

As your belly grows, more weight pushes down through your pelvis. A well-positioned pregnancy body pillow supports that weight, reducing stress on hip joints and pelvic ligaments.

3. Promotes Better Sleep Posture

Side-sleeping is often recommended in pregnancy, especially on the left side. It improves circulation and avoids compressing important blood vessels. Without twisting or collapsing into your hip, a pregnancy pillow allows you to comfortably stay in that side position.

Other Health Benefits of Using a Pregnancy Body Pillow

Beyond just easing hip and back pain, a pregnancy body pillow offers other well-documented benefits:

• Improved Circulation: When you sleep on your side, a body pillow helps you maintain proper posture and avoid compressing major veins, like the inferior vena cava.

• Reduced Swelling: Elevating your legs with a pillow can help reduce fluid buildup (edema) in your ankles and feet.

• Better Rest: With better support, you toss and turn less. That means more profound, more restorative sleep.

• Postnatal Use: After delivery, the pillow can double up as support for nursing, cuddling, or simply relaxing.

How to Choose the Best Pregnancy Pillow

Source: MedCline

With numerous options available on the market, selecting the right pillow can be overwhelming. Here are a few key things to consider:

• Adjustability: Can the firmness or loft be modified?

• Breathability: Cooling materials are beneficial because pregnancy can raise your body temperature.

• Washable covers: For simple cleaning, choose a pillow with a detachable, washable cover.

• Shape: Consider the areas of your body that require the most support.

While you sleep, consider your needs. Where do you feel pain? The pillow you select should provide greater support for those areas. Do you switch positions often? Select a pregnancy pillow that allows you to continue using it.

When to Start Using a Pregnancy Pillow

Most women do not try a pillow until the pain becomes unbearable. Starting sooner may prevent the pain from occurring in the first place.

First Trimester

Even though your belly isn't large, the relaxin has already started working. This hormone begins loosening your joints early in pregnancy. Using a pillow during the first trimester helps the body get used to these changes gradually.

Second Trimester

Most women experience significant hip and back pain during the second trimester. Your belly becomes more prominent, your center of gravity shifts noticeably, and pregnancy body pillows transition from optional luxuries to essential tools. You should start now, rather than allow minor discomforts to become chronic pains.

Third Trimester

By the third trimester, your body carries maximum weight. Your joints are at their loosest. Sleep becomes increasingly difficult. A body pillow pregnancy provides crucial support during those final challenging weeks. Many women say they wish they had started using one sooner.

Tips for Using Your Pregnancy Pillow

• Try different positions: Experiment with various positioning strategies, as there is no one-size-fits-all solution. To determine the most comfortable position for you, try various pillow positions.

• Maintain good hygiene: Combine your pregnancy pillow with good hygiene practices like a regular hygiene schedule and a relaxing bedtime routine for optimal results.

• Support your belly and back: Ensure the pillow provides sufficient support for your stomach and back.

• Keep your knees bent: A portion of some pillows can support your knees, helping to improve pelvic alignment and reduce back pain.

Conclusion 

Pregnancy is beautiful, but it places new demands on your body. As the bump grows and your shape begins to change, it's normal to experience discomfort in your hips and back. That is where the pregnancy body pillow comes in, to help align your spine, relieve pressure on your hips, and encourage healthier sleep posture.

A pregnancy-style body pillow doesn't just help with aching but can improve rest by reducing swelling and even support you postpartum.

The best body pillow for pregnancy isn't just about size or shape; it is the one that supports your unique body needs and helps you sleep more comfortably. If you're wondering which type works best or which positions work best, your healthcare provider or a prenatal physical therapist can help with this.

MedCline carries a wide variety of pregnancy pillows, designed with comfort and support in mind. Browse our website to select the perfect pregnancy pillow to support a pain-free, comfortable pregnancy.

Frequently Asked Questions (FAQs)

1. When should I start using a pregnancy body pillow?

You can start using a pregnancy body pillow as soon as you feel discomfort. Many people start around the second trimester because hip and back pain usually begin as the belly grows.

2. Can a pregnancy body pillow really help with hip and back pain?

Yes. A pregnancy body pillow supports your belly, hips, and back. It keeps your body in a straight line while you sleep, which reduces strain and helps ease pain.

3. Which shape of pillow is best for hip and back support?

U-shaped and J-shaped pillows give the most support because they help both the front and back of your body. But the best choice depends on what feels most comfortable for you.

4. Can I use a regular pillow instead of a pregnancy pillow?

Yes, you can. But a pregnancy pillow gives fuller support because it is longer, wider, and shaped to fit your body. It helps keep your hips and back in a better position.

5. Is it safe to sleep with a pregnancy pillow every night?

Yes. It is safe for most people. A pregnancy body pillow helps you stay on your side, which many doctors recommend during pregnancy.

6. Can I use the pillow after my baby is born?

Yes. Many people use it after pregnancy for feeding support, sitting comfort, and better rest. It can also help reduce pressure on your back during recovery.