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How to Use a Knee Support Pillow Correctly for Maximum Health Benefits

You might need a quality knee support pillow if you experience pressure on your lower back and hips when sleeping.

There’s no denying how essential a proper night’s sleep is. When your body gets proper rest, it rejuvenates both the body and mind. It also has a significant impact on your well-being.

One aspect that’s often overlooked is sleep posture. Choosing the appropriate position can make a major difference. The quality of rest you get will improve greatly.

Having good sleep posture aligns the spine and reduces strain on your muscles. It also improves your circulation.

How can you achieve the right position? A simple solution is getting pillows for under the knees.

These cushions are designed to keep your body in the ideal alignment for resting. The pillow helps maintain the natural curvature of your spine. It does this by keeping the hips, pelvis, and spine aligned.

Using the right pillow helps with your sleep health. Ensuring the proper sleep posture is effortless with the right knee support pillow. These pillows elevate the knees, resulting in less pressure on the back. The joints also benefit from the reduced strain.

We highlight how knee cushions can positively impact your health. We also discuss the benefits and how to use them properly.

Understanding knee support pillows

Knee pillows for side sleepers are orthopedic cushions that provide comfort and support. They come in a variety of shapes, including:

  • Rectangular
  • Square
  • Contoured
  • Triangular (wedge)

Types of fillings

There are also different types of fillings to accommodate various user preferences, including:

  • Standard foam: These are the most affordable pillows for under the knees. They’re soft and have a supportive foam core.
  • Memory foam: These pillows are also cost-effective. They’re soft and provide tailored pressure relief. They mold to the shape of your body for ultimate comfort.
  • British wool: These pillows have medium firmness, and some are also adjustable.
  • Organic buckwheat hulls: These pillows are typically cooler than foam. They appeal to a specific target market that prefers a firmer natural alternative.
  • Gel infused: Some knee pillows have a gel liner, which provides a cooling effect.


There are various aspects to consider when selecting a knee pillow for back pain, including:

  • Your preferred sleeping style
  • The product’s washability
  • The level of support

Products that offer ergonomic support help with joint tension and backaches. Some people prefer a contoured shape that doesn’t flatten. The weight of a knee pillow also matters. Some options are light and airy, while others are thicker and heavier.

Among the top options is the Contour Knee Pillow from Sleepgram.

It uses a revolutionary cooling gel molded into the air pockets, making the pillow up to 12 degrees cooler. The outer cover is made of bamboo and is easy to wash. It’s removable via zipper and features a memory foam inner filling.

Correct placement of knee support pillows

How do you use a knee support pillow correctly? The answer depends on whether you sleep on your back or on your side.

Knee support pillows for side sleepers

Lie on your side in a comfortable position, and bend your knees slightly. Place a knee support pillow between your knees.

In this position, your hips and knees should align well. You shouldn’t feel any strain. There shouldn’t be a gap between your hips and the bed. If there is, add an extra pillow underneath your torso to fill the space.

Knee support pillows for back sleepers

Lie comfortably on your bed, keeping your knees slightly bent upward. Position the support pillow under the knees, resting them on it comfortably.

The cushion should help you maintain a slight bend.

Selecting the ideal option

The best knee pillow is firm and supportive, yet soft and comfortable. It should have an adaptable shape that conforms to your body. The fabric should also be breathable and have some form of cooling technology.

The firmness of the knee support pillow impacts the level of support you get. An option that’s too soft might not adequately elevate your leg to separate your knees. A cushion that’s too firm might not be comfortable. Try to find the right balance of softness and support.

The shape of the pillow also impacts your comfort level. Many back sleepers choose cylindrical options. Side sleepers may find contoured pillows better suited.

The materials need to be of optimal quality. Some individuals prefer natural materials, like buckwheat hull fillers. Others look for pillows that are easy to wash. Memory foam is a popular choice, as it offers adequate softness.

One of the top complaints people have is that they get too hot at night. A pillow with cooling technology fixes this issue. The material increases airflow and keeps you cool throughout the night.

Benefits of correct usage

Using a knee support pillow correctly can greatly improve the quality of your sleep. It also positively affects your overall health. Let’s take a closer look at some of the benefits associated with knee cushions

Better alignment

A knee pillow evens out weight distribution and minimizes strain on specific body parts. Some individuals experience poor spinal alignment, and a knee pillow could help.

Side sleepers, in particular, may experience tension in the hips and shoulders. Sandwiching a quality knee pillow between the legs helps align the spine. The result is better comfort and a more restful sleep.


Reducing back pain

Some individuals experience back pain. A knee pillow may not be able to cure aches completely, but it can reduce discomfort.

By keeping your body in a proper sleep posture, your back experiences less tension. Using a knee pillow for back pain is a great way to ensure a proper night’s sleep.

When pressure is evenly distributed in the lower body, your hips’ pull on your spine is minimized. Your lower back feels less pressure.


Reducing discomfort from other conditions

Knee cushions can also ease the discomfort associated with other conditions:

  • Disc pain and various forms of sciatica: Experts advise using a knee support pillow to get better sleep with sciatica. Positioning a pillow between your legs can help prevent your hips from rotating. It could also allow your lower back and pelvis more comfort during your slumber.
  • Pregnancy: A knee cushion helps relieve tension in the back, knees, and legs.
  • Cramps: Many people experience muscle cramps during their sleep cycle. Using pillows under the knees can help.
  • Alignment: Knee cushions achieve anatomical alignment in the body. The lower legs are positioned parallel to the spine, which eases tension.
  • Circulation: When your body is aligned properly with a knee pillow, there are no awkward kinks. It helps reduce pressure on your blood vessels while you rest. The result is improved blood flow throughout your body. It’s estimated the circulation in your legs improves by around 20% when using a knee pillow.
  • Less hip twisting: When your hips are neatly stacked above each other, they’re less likely to twist. Wedging a pillow between your legs prevents awkward spine curvature and also reduces hip strain.
  • No changing positions: A knee support pillow reduces the risk of you rolling into another position during the night. People with certain conditions, like sleep apnea, may find this beneficial. Research suggests sleeping on your back may worsen the symptoms. Side sleeping with the cushion between your legs is more likely to keep your airways open.
  • Leg issues: Individuals with restless leg syndrome and knee problems get more restful sleep with a knee support pillow. There’s less strain on the joints and legs. The pillow helps distribute pressure evenly across your thighs. This allows your knees to experience tension relief.
  • Post-surgery: Many experts advise patients to use knee cushions when recovering from surgery. It helps prevent unnecessary stress on the body while healing.

Better airflow

Some people claim knee pillows can reduce snoring. These claims aren’t backed by evidence. However, it’s possible that the improvement in sleep posture results in better airflow and reduced snoring.

Using a knee support pillow over a long time enhances these advantages. The result is better sleep and improved health in the long term.

Common mistakes to avoid

Is there a wrong way to use leg support pillows? While comfort is key, some errors can hamper the benefits of these cushions.


  • Incorrect positioning: When you sleep on your side, you should consider the pillow placement. The aim is to align your spine.
  • Wrong height: Don’t place your knee support pillow too high or too low. It may cause added pressure and discomfort in your joints. Wedge the pillow between your knees. Some people may experience discomfort in this position, which means the knee pillow may be the wrong size.
  • Incorrect size: Individuals with a smaller body frame should look for an appropriately sized cushion. If you’re taller, find a pillow that fits your body type and stays in place. Some people prefer adjustable pillow options.
  • Softness: Another common issue is the softness level. If a pillow isn’t firm enough, it won’t align your spine correctly. As a result, you won’t reap the health benefits of proper sleep posture. In some cases, your spinal alignment may even get worse.
  • Materials: Select a knee pillow that uses top-quality materials. You want an option that won’t flatten too soon after being purchased.
  • Pillow hygiene: Most products come with detailed manufacturer instructions that explain how to care for the pillows. Over time, your pillow accumulates a build-up of sweat, oil, dust, and bacteria. These can lead to unpleasant smells and skin irritation. Avoid these issues by cleaning your pillow often.
  • Comfort: Find a comfortable and appropriate knee support pillow. Ensure you position it correctly. Use it consistently every night and observe the positive results over time.

Maintenance and care of knee support pillows

Knee pillows are an investment in your health. How do you extend the life of these cushions? Caring for knee pillows is easy.


Manufacturer instructions

Read the care instructions provided by the manufacturer. The manual explains how to clean the product without damaging it. It may also specify what temperature the water should be, along with other important factors.

Different materials require different care methods. Use the right technique for each bedding product you own.

Take care of the removable cover

Some knee support pillows come with a removable cover, which is useful for spot cleaning and day-to-day maintenance. Use a mild detergent for dabbing any stains.

Avoid using harsh chemicals on your cushions. They can damage the fabric and shorten the lifespan of the product.

It’s not recommended to machine wash the whole pillow. It could cause the cushion to lose its shape, making it less effective for proper sleep posture. In some cases, you can wash the removable cover in the washing machine.

Use a gentle cycle and a mild detergent. It’s not advisable to use a fabric softener. Avoid strong chemicals, as it can shrink the material. Use a laundry bag to protect the product during the wash cycle.


Drying and storage

Let your pillow air dry to avoid shrinkage. Don’t place it in direct sunlight, as it can degrade the material over time.

Store the pillow correctly when you’re not using it. Keep it in a clean, dry, dark place. Avoid putting other objects on top of it that could compress it. This can affect the pillow’s shape and supportive properties.

When to replace the pillow

These pillows are durable, but they still need replacing over time. There are several ways to figure out when it’s time to get a new one:

  • The most obvious sign is if the pillow loses its shape.
  • You should change it if there’s visible wear and tear.
  • After long-term use, pillows can develop persistent odors.

The general rule for replacing knee cushions is every 1–2 years.

Weak in the knees for these pillows

Knee support pillows are an excellent way to maximize your health while you sleep. By aligning your body properly, you relieve tension in your legs and reduce pressure on your back and joints.

Sleeping comfortably also means you feel more rested in the morning. Simply slip the pillow between your knees and enjoy a peaceful sleep with proper posture. Wake up feeling refreshed and ready to take on the day.

Now that you know more about the benefits of a knee support pillow, why not experience them for yourself? Browse Sleepgram to get your hands on a premium contour knee pillow.