What is the knee pillow?

The knee pillow exists to increase the comfort of a person while sleeping. They do this by promoting spinal alignment, relieving stress, and helping to keep the body in a comfortable posture.
There are many people who benefit or may benefit from using knee pillows while sleeping. For example, side sleepers and pregnant women often choose knee pillows.

Some people use ordinary pillows under or between the knees. Although this may provide comfort, a specially designed knee pillow may provide more comfort in a smaller volume. Knee pillows are much smaller than standard bed pillows and are usually ergonomically designed to fit between a person's legs.

Usually, side sleepers use knee pillows by placing them between their legs. On the other hand, people who lie on their backs tend to place knee pillows under their knees. Stomach pillows are unlikely to be used or need to use knee pillows.

Without knee pillows, side sleepers may find that their spine is not aligned, so they may experience hip, knee, or lower back pain. The knee pillow can restore this alignment, reducing joint pressure and pain.


The benefits of knee pillows

Many people instinctively find that an extra pillow is essential for sleeping. If you are one of these people, you might ask yourself, why do I want to sleep with a pillow between my knees?

Although you may realize that this posture can help you sleep more comfortably, you may not really realize why sleeping in this way feels good. If you have not slept on a knee pillow, you may want to start after you understand the many benefits of this simple habit.

1. Keep the spine aligned on the side sleeper

If you are a side sleeper, you may know how it feels to keep your knees together all night. Although generally comfortable, this sleeping position puts pressure on the sensitive pressure points of the hips and shoulders. For this reason, many side sleepers need a knee pillow between their legs for extra comfort and support.

As people get older, disc degeneration and disc herniation often become greater risks. If you suffer from any disease, knee pillows can provide better spinal alignment and pain relief during your sleep and recovery.

2. Relieve muscle cramps or tension

An awkward sleeping position can strain muscles or aggravate existing cramps. When sleeping on your side, put a pillow between your legs to keep your knees aligned and supported, so you can get a more comfortable sleep.

Why is the spine arrangement important? Keeping your body aligned properly while sleeping can reduce stress and prevent injuries.

3. Relieve knee and low back pain

If you sleep on your back, putting a pillow under your knees or waist can reduce the pressure on your spine. This spine arrangement is essential for quality sleep and prevents you from feeling pain when you wake up.

Knee pain or low back pain may also be a sign of sciatica. The pain radiates from the lower back and legs along the path of the sciatic nerve. If you suspect that you may have sciatica, using a knee pillow to relieve back pain can help you sleep more comfortably. (However, be sure to talk to your doctor to determine and treat the underlying cause.)

4. Prevent your hips from rotating

Without knee pillows, sleeping on your side can cause your hips to misalign and cause pain in your lower back and hips. Align your knees with each other with a pillow in the middle to keep your hips aligned naturally. This keeps them in place and reduces the pressure on the side sleepers.

5. Help you breathe more easily

If you have breathing conditions such as sleep apnea, putting a pillow between your legs can help. The knee pillow helps align the spine, which helps open your airways.

If you sleep on your back, try placing the pillow under your knees instead of between your knees. Make sure you also put a suitable pillow under your head when you sleep for the best comfort.

6. Improve blood circulation

Have you ever put your arm under a pillow to sleep and then wake up feeling numb or tingling? It may be scary to feel that your arms are no longer attached to your body when you wake up, but this is just a sign of poor blood circulation.

Adding a pillow under your knees or between your legs can solve this problem. By lifting and separating your knees, the pillow helps keep blood flowing in your lower body.

People lying on their backs can also add a pillow under their feet to lift their legs. Elevation naturally helps circulation because gravity pulls blood back to your heart.

7. Prevent varicose veins

Varicose veins are swollen or twisted veins that often occur in the legs. Putting a pillow under your knees can help your blood circulate better and prevent visible varicose veins.

8. Provide extra support for pregnant women

Getting good quality sleep throughout pregnancy is essential for both mother and baby. However, it can be difficult to feel comfortable, partly because the extra weight from pregnancy puts more pressure on the knee joint.

Especially in the last few months of pregnancy, joint pain can make people feel very uncomfortable. Sleeping with a pillow between the knees can provide additional cushioning and support for the joints under increased pressure.

Health risks of knee pillows

For most people, sleeping on knee pillows does not pose a specific risk. However, for people who have recently undergone knee surgery, sleeping with a pillow between the knees will put the knee in a bent position, which will affect movement and healing. Discuss alternatives to safe and comfortable sleep with your doctor.

Some people find that sleeping on a knee pillow can make it difficult to fall asleep when the pillow moves, or they become more dependent on the pillow over time.

Frequently asked questions about knee pillows

1、Can I use ordinary pillows as knee pillows?
Yes, but it may not be as comfortable as the designated knee pillow. Ordinary pillows are usually too thin, too thick, or too long to be properly placed under or between the knees. However, knee pillows are specifically designed to fit between or below the knees. Therefore, they tend to provide better comfort.

2、How to clean the knee pillow?
Most knee pillows have a removable and washable cover. Some knee pillowcases can be washed in a washing machine, while others should be hand-washed. The owner of the knee pillow should carefully read the manufacturer's cleaning instructions before cleaning the knee pillow. Washing or drying the knee pillow incorrectly may damage it and void the warranty.

3、Where can I buy a knee pillow?
Many online and physical stores that sell mattresses, bedding or traditional pillows also sell knee pillows. We recommend visiting the website of the knee pillow company that we shared on this page, or simply searching for knee pillows to find more options. When buying knee pillows online, please check whether the company offers free shipping and free returns.

4、How long can knee pillows last?
The knee pillow can be used for a year to a few years. Read customer reviews to find out how long people have had knee pillows made by a particular brand. Sometimes for hygienic reasons, knee pillows are thrown away. Washable, hypoallergenic knee pillows can maintain hygiene for a longer period of time.

5、Can the knee pillow be adjusted?
Some (but not all) knee pillows are adjustable. Be sure to read the packaging or the manufacturer’s website carefully to determine if the knee pillow is adjustable. Adjustable knee pillows can usually be zippered and have detachable parts. Changing the content of the knee pillow will also adjust its thickness and stiffness.


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