Surprising Benefits of Sleeping with a Pillow between Your Legs

Quality sleep is essential for supporting your mental and physical health, and painful sleeping positions can make it challenging to rest easily.

Using a knee pillow can help you sleep comfortably and may improve knee pain or chronic hip and back pain by facilitating the proper alignment of the pelvis and spine.

Discover the incredible benefits of sleeping with a pillow between your legs and learn why this practice may be especially helpful for getting a restful night’s sleep during pregnancy. 

5 benefits of sleeping with a pillow between your legs

Proper spinal alignment can help keep you sleeping comfortably. Placing a pillow between your legs is an excellent strategy to reduce sciatica pain and other musculoskeletal issues while improving overall sleep quality.

Here are five amazing benefits of sleeping with a pillow between your knees.

1. May improve hip pain

Hip pain during the night likely results from improper alignment of the hips and pelvis, which forces the hip joints to dip forward, leading to strain and discomfort. 

A memory foam orthopedic knee pillow can reduce or prevent hip pain as it supports side sleeping. By gently elevating the upper leg, a leg pillow helps align your hips, pelvis, and spine for improved comfort.

2. Can ease sciatica pain

Sciatica refers to pain or irritation of the sciatic nerve, which travels from the lower back through the hips, buttocks, and legs. 

Sleeping in a position that twists your spine, such as lying on your side and stretching your leg forward to rest on the mattress, can pinch the sciatic nerve, leading to nerve tissue irritation and pain. 

Knee pillows can correct your sleep posture and take the pressure off the lower back, helping maintain proper hip and spinal alignment and relieve pain. 

3. Can improve breathing

Approximately 40 percent of U.S. adults suffer from obstructive sleep apnea, a breathing disorder that causes repeated interruptions in breathing during sleep. This condition can lead to fragmented sleep, daytime fatigue, and an increased risk of cardiovascular issues.

Sleep apnea is often related to nutritional deficiencies, obesity, or chronic respiratory tract inflammation, and symptoms can worsen with improper sleeping positions, such as lying on your back.

“If you have sleep apnea or sinus problem and you’re sleeping on your back, the air that travels to the back of the throat is reduced,” explains Dr. Berg. “Using a knee pillow can help you sleep comfortably on your side, which will increase the airflow through your sinuses.”

A study published in Sleep and Breathing found that a right-side sleeping position reduced apneic events and obstruction of the airways in those with moderate to severe sleep apnea.

4. May reduce knee pain

Knee pillows are designed to alleviate knee pain by cushioning and relieving pressure on the joints. Additionally, elevating the legs with a knee pillow can help reduce swelling. 

Using a knee pillow can offer substantial relief and improve overall comfort for individuals who experience increased knee discomfort while sleeping on their side.

5. Helps lower back pain

Promoting a correct sleeping posture may reduce herniated disc pain or lower back pain by supporting the curvature and alignment of the spine. 

A study published in BMJ Open found that “Side-lying was reported as protective of spinal symptoms, and participants that slept in supported side lying positions were found to have fewer symptoms.”

The researchers also found that the supine sleeping position, in which someone sleeps on their back, increased lumbar pain by nearly two times compared to supported side-lying. 

Watch the video below to learn more about the benefits of sleeping with a pillow between your legs.

Benefits of sleeping with pillow between legs during pregnancy

Finding a comfortable sleeping position while pregnant can be challenging, especially during the second and third trimesters. 

Additionally, certain sleeping positions, such as lying flat on your back, can be dangerous for the mother and baby. This is likely due to an increased risk of compressed blood vessels, which can restrict blood flow to the uterus. 

Research published in Antenatal Care found that, after 28 weeks, sleeping on your back may increase the risk of stillbirth, low birth weight, and preeclampsia, a life-threatening condition that causes dangerously high blood pressure.

While sleeping on the right side is generally considered safe, it’s usually advised against during pregnancy, as this position puts pressure on the liver and may reduce blood flow to the placenta. 

It’s recommended that pregnant women sleep on their left side and are supported by a C- or U-shaped pregnancy pillow. 

Pregnancy pillows follow the curvature of a pregnant woman’s body and provide a leg rest to elevate the knee. This can help keep the body in alignment, reduce back and hip problems, and relieve joint pressure. 

How to sleep with a pillow between your legs

To sleep with a pillow between your knees, lie on your side and slightly bend your knees towards your chest. 

Place the pillow between your legs so the upper leg is slightly elevated, your hip is neutral, and your knees are aligned. 

If there are noticeable gaps between your body and the mattress, such as at your lower back, consider placing a thin pillow or blanket under your back to ensure spinal alignment. 

Key takeaways

Sleeping with a pillow between your legs can have various benefits, including improved spinal health, reduced joint pain, and pressure relief from sciatic nerve pain. 

Side sleeping with a knee pillow can be particularly beneficial for pregnant women and those with sleep apnea, as it enhances blood flow and improves air circulation. 

Ensuring proper alignment of the spine, hips, and pelvis is crucial for a restful night’s sleep and helps avoid uncomfortable pressure points.

FAQ

1. Are there any benefits of sleeping with a pillow between your legs?

Yes, placing a pillow between or beneath your knees has several benefits. Leg pillows can help reduce sciatic nerve pain, knee discomfort, and chronic back pain by supporting good sleeping posture. 

Besides pain relief, knee pillows allow for comfortable side sleeping, which can help open the sinuses and promote airflow, benefitting those with sleep apnea or chronic congestion. 

2. Does placing a pillow between your legs help you sleep?

Poor posture and associated discomfort often result in inadequate rest. A knee cushion or pillow can promote restful sleep by slightly raising the upper knee and aligning the hips, pelvis, and spine. 

3. Can sleeping with a pillow between your legs be harmful?

Yes, using a knee pillow that is too thick can cause discomfort. If the pillow raises your leg too high, it may misalign your hips, pelvis, and spine, leading to pain.

However, most knee pillows are designed to support proper spinal alignment, can help relieve pressure, and promote a good night’s sleep.

4. Are there benefits of sleeping with a pillow under your knees?

Yes, sleeping with a pillow between your legs can improve your sleeping position by ensuring the proper alignment of your spine, hips, and pelvis. This can help prevent your spine from twisting or your hips dipping forward, which can cause strain and discomfort.

5. Is sleeping with a pillow between your legs helpful during pregnancy?

Yes, using a knee pillow while sleeping on your side is beneficial during pregnancy. Sleeping on your back is discouraged due to increased pressure on your spine and reduced blood flow to the baby. 

U-shaped pregnancy pillows are especially beneficial during the second and third trimester. They support your body's natural curvature and provide elevation for the upper knee, enhancing overall comfort and support.

Sources

1. https://pubmed.ncbi.nlm.nih.gov/21678115/ 

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6609073/ 

3. https://www.ncbi.nlm.nih.gov/books/NBK573947/