A good night’s sleep during pregnancy can feel like chasing a unicorn—especially as your bump grows and your body aches in places you didn’t know could ache. That’s why so many expecting mums turn to pregnancy pillows. But the benefits of learning to use a pregnancy pillow go far beyond the third trimester. In fact, the right pillow can support your body, your posture, and your peace well into postpartum life.
In this article, we’ll cover how to use a pregnancy pillow during and after pregnancy, what to plan for as baby’s arrival gets closer, what to watch out for, and how to build the perfect rest-and-recovery kit—starting with the perfect pillow.
Why You’ll Want to Use a Pregnancy Pillow
As your belly grows, your centre of gravity shifts. Combine that with looser joints, back pain, and sleep-position restrictions, and you’ve got a recipe for restless nights. That’s where a pregnancy pillow comes in.
Designed to support your bump, hips, back, and even your knees, a pregnancy pillow helps:
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Reduce hip and lower back pain
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Encourage safe side sleeping (especially from the second trimester)
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Prevent you from rolling onto your back
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Improve circulation while lying down
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Relieve pelvic pressure and tension
According to The Royal Women’s Hospital, sleeping on your side—especially the left—is recommended from the second trimester onwards to support blood flow and reduce the risk of complications.
How to Use a Pregnancy Pillow During Pregnancy
There are many shapes and types of pregnancy pillows (U-shaped, C-shaped, full-length, or modular), but the key is using one that adapts to your body—and grows with you.
Here’s how to use a modular pillow like the Sleepybelly Pregnancy Pillow throughout your pregnancy:
First Trimester
You may not need full support yet, but starting early helps form better sleep habits.
Use it for:
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Lower back support while sitting
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Side sleeping practice if you’re a back sleeper
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Light knee elevation to relieve pressure
Second Trimester
As your bump pops, you’ll want support on both sides of your body.
Use it for:
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Wedge-like support under your belly and back
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Keeping knees and hips aligned for less tension
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Gentle belly elevation when side sleeping
Third Trimester
This is where your pregnancy pillow becomes an MVP.
Use it for:
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Full-body side sleeping support
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Reducing swelling with leg elevation
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Calming hip, pelvic, and rib pain at night
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Propping you upright during reflux flares
Pro tip: Adjust the firmness or spacing of the side cushions depending on how you’re feeling that day. The Sleepybelly Pillow’s modular design makes it easy to customise.
How to Use a Pregnancy Pillow Postpartum
Just because baby is out doesn’t mean you should ditch your pillow. Pregnancy pillows are surprisingly versatile after birth—especially when it comes to recovery and feeding.
Here’s how new mums use pregnancy pillows after delivery:
Breastfeeding or Bottle Feeding Support
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Wrap it around your body or wedge it under your arm to lift baby to breast or bottle height
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Reduce tension in your neck, back and shoulders
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Use as a buffer during night feeds in bed
Post-birth Rest and Recovery
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Place under knees or between thighs when lying on your side
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Prop yourself up comfortably when sitting or napping
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Elevate swollen feet or sore legs
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Use it to gently support your healing abdomen (especially after a C-section)
Bonding and Baby Time
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Use it as a cushioned nest when sitting on the floor with baby
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Create a safe “snuggle zone” on the couch for skin-to-skin time
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Place it behind your back for lumbar support during long hold sessions
Still unsure if a pillow makes sense postpartum? The team at Raising Children Network reminds parents that keeping mums comfortable and well-rested is key to supporting safe sleep and nurturing care.
Things to Plan for as You Approach Birth
Planning how to rest and recover is just as important as planning the nursery. Here’s what to consider:
1. Prepare Your Rest Space
Whether you’re recovering in your bedroom, lounge or hospital room, set up your space with:
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A supportive chair or couch corner
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Your pregnancy pillow within reach
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Soft lighting and water on hand
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A phone charger and snacks
2. Communicate With Your Support Crew
Let your partner, doula, or postnatal visitors know how to help—whether it’s fetching the pillow, making tea, or propping you up for a feed.
3. Build a Self-Care Basket
Place your magnesium cream, nipple balm, lip balm, baby wipes and spare swaddles nearby. The less you have to get up, the better.
What to Pack With Your Pregnancy Pillow
If you’re heading to hospital or creating a comfort kit for home, don’t forget:
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Pregnancy pillow (yes, bring it to the hospital—it’s worth it)
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Nursing-friendly PJs or robe – like our breathable Three-Piece Maternity Pyjamas
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Magnesium Body Cream – for relaxing sore legs and tight shoulders
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Compression socks – to reduce swelling during recovery
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Supportive nursing bra – to keep everything in place while resting
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Hydration bottle – one-handed opening preferred!
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A soft wrap or blanket – for snuggling baby and staying cosy
What to Look Out For in the Postpartum Period
While your pregnancy pillow offers plenty of physical comfort, it’s also important to stay aware of your emotional and physical recovery.
Watch for:
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Neck or back pain that worsens with feeding or lifting
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Fatigue from poor sleeping posture
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Strain from unsupported positions during night feeds
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Signs of overwhelm or anxiety—you deserve comfort on all fronts
Using your pillow consistently can help prevent common post-birth aches and make rest periods more restorative. And if you ever feel like things are too much, speak to your GP or visit Pregnancy, Birth & Baby for trusted, Australian-based postpartum support.
Final Thoughts
A pregnancy pillow isn’t just for sleep—it’s a support system, a recovery aid, and a comfort essential that many mums wish they had started using sooner.
Learning to use a pregnancy pillow properly during pregnancy helps you sleep better, move more freely, and feel physically supported. Keeping it nearby after birth can help ease those early, tender days with your baby—so you can focus on healing, bonding, and adjusting to your new rhythm.
Looking for the perfect pregnancy pillow that adapts with you?
Explore our customer-favourite Sleepybelly Pregnancy Pillow and see why it’s a top pick for mums around the world.
