Why Put A Pillow Under Your Knees?

Importance of Placing a Pillow Under Your Knees

Placing a pillow under your knees while sleeping can provide numerous health benefits. Practically, adding this simple step to your sleep routine can help alleviate lower back pain, improve circulation, and ensure a more comfortable and restful night’s sleep.

An In-depth Explanation

To understand why putting a pillow under your knees is beneficial, we need to delve a bit into the anatomy of our bodies. When we lie flat on our back, known as the supine position, the natural curve of our spine is not fully supported. The lumbar area, or the lower back, tends not to be in a relaxed position. Over time, this lack of support can lead to discomfort, muscle tension, and even chronic lower back pain. By placing a pillow under your knees, it allows the lower back to regain its natural curve, reducing the pressure and strain on the lumbar area.

Health-related Advantages of Sleeping with a Pillow Under Your Knees

Sleeping with a pillow under your knees can offer several health benefits, some of which are noted below:

Better Circulation

Getting adequate circulation to your legs can have significant health benefits. Elevating your legs using a pillow can prevent the pooling of blood in your lower extremities, a common result of poor circulation. It’s particularly helpful when you are standing or sitting for extended periods. However, it’s not only beneficial for those who work all day on their feet or sit at a desk. Even individuals who are bedridden or recovering from surgery can experience improved circulation by placing a pillow under their knees.

Alleviating Lower Back Pain

As discussed earlier, putting a pillow under your knees minimises strain on the lower back and thus helps reduce or prevent lower back pain. It’s particularly beneficial for those who already experience back issues, including pregnant women who often suffer from lower back pain due to the extra weight they carry.

Boosting Comfort and Sleep Quality

A comfortable sleeping position can drastically improve the quality of your sleep. Positioning a pillow under your knees often results in better sleep with fewer interruptions and may also help alleviate insomnia.

Reducing Leg Cramps and Swelling

If you suffer from leg cramps, restless leg syndrome, or other leg-related discomfort, placing a pillow under your knees can help. It reduces pressure on your legs and offers them support and comfort. Furthermore, for those who are prone to leg and foot swelling, it’s an effective way to decrease inflammation by promoting proper drainage.

Correct Way of Placing the Pillow

However, it’s not enough to just place a pillow under your knees; it’s crucial to do it correctly for the maximum benefit. The pillow should be positioned in a way that it supports the natural curve of your spine and doesn’t interrupt your body’s alignment. A contoured pillow or a wedge pillow often works best for many people.

Tips for selecting the Right Pillow

Choosing the right pillow is also an essential aspect of this process. You should look for a knee pillow that matches your body size and height. It should not be too high or too low for your knees to rest comfortably. Furthermore, the pillow should have the right balance of firmness and softness for your needs. Memory foam pillows are a popular choice for many as they offer a good mix of support and comfort.

Finishing Thoughts

In conclusion, using a pillow under your knees while sleeping can be a beneficial habit that could significantly improve your sleep quality and overall health. It’s a simple step that can help reduce back pain, improve circulation, and provide a more restful night’s sleep. When implemented correctly, it acts as a supportive tool to align the body and promote better posture during sleep. Always remember that everyone’s body is unique, so it might take some time to find the perfect height, firmness, and location of the pillow for optimal comfort.


  • Aiden Lawrence

    I'm Aiden Lawrence, a certified Sleep Science Coach and senior editor of GoodSleepHub, proud parent of two amazing kids, and a pet lover with a cat and a dog. Join me as we explore the world of sweet dreams and comfy pillows. Let's make bedtime the highlight of your day!

We will be happy to hear your thoughts

Leave a reply

Good Sleep Hub