For side sleepers, achieving a comfortable and pain-free night’s rest often hinges on proper spinal alignment. When you sleep on your side, your top leg tends to slump forward, twisting your hips and spine out of their natural position. This misalignment can lead to morning aches in your back, hips, and knees. A strategically placed knee pillow can be a simple yet transformative solution, providing the necessary support to keep your body in a neutral line throughout the night.
The right knee pillow does more than just cushion your knees; it actively promotes better posture and can significantly alleviate pressure on your joints. Whether you’re managing sciatica, recovering from surgery, navigating pregnancy, or simply seeking a more supportive sleep setup, there is a design tailored to your needs. From contoured wedges to full-length bolsters, the following roundup highlights nine of the best options to help you find your perfect match for deeper, more restorative sleep.
Our Top Picks for Knee Pillows
- Cushy Form Knee Pillow for Side Sleepers
- Back Support Systems Knee-T Leg Pillow
- Cushy Form Bolster Pillow for Lumbar and Leg Support
- Lenora Half Moon Bolster Pillow (Large)
- Cushion Lab Extra Dense Orthopedic Knee Pillow
- Contour Legacy Leg & Knee Foam Support Pillow
- Calming Comfort Cooling Knee Pillow by Sharper Image
- Contour Legacy Leg & Knee Pillow for Side Sleepers
- ComfiLife Knee Pillow for Side Sleepers
Cushy Form Knee Pillow for Side Sleepers
This contoured wedge pillow from Cushy Form is designed with premium memory foam to elevate your upper knee, promoting better spinal alignment for side sleepers. Its ergonomic shape helps reduce pressure on joints, which can ease discomfort in the back, hips, knees, and sciatic nerve. By supporting proper posture, it also encourages improved circulation throughout the night.
The pillow is versatile, suitable for use during pregnancy, post-surgery recovery, or for anyone seeking relief from lower back pain. For convenience, it comes with a removable, machine-washable cover and a travel storage bag, making it easy to maintain and take with you on trips. Its straightforward design focuses on delivering targeted support where side sleepers need it most.
Back Support Systems Knee-T Leg Pillow
The patented Knee-T design from Back Support Systems offers targeted pain relief by specifically reducing pressure on the lower back and hips. Its unique shape is engineered to keep your legs, hips, and spine in a neutral position throughout the night. This alignment is key for alleviating pain related to sciatica and arthritis.
Crafted from medical-grade, high-resiliency polyurethane foam, this pillow is built to retain its shape and provide consistent support over time. Unlike softer pillows that can flatten, this material ensures the ergonomic benefits last. It’s a durable choice for those seeking a long-term solution for improved sleep posture and pain management.
Cushy Form Bolster Pillow for Lumbar and Leg Support
This half-moon shaped bolster pillow provides versatile support not just for your knees, but for your lumbar region as well. Its elongated design makes it suitable for side, back, and even stomach sleepers who need extra cushioning under their legs or behind their back. The premium memory foam construction offers a firm yet conforming feel.
You can position this pillow in multiple ways to target areas of discomfort, making it excellent for injury recovery or general pain relief. It supports healthy blood flow and provides soft yet effective support for the legs and lower back. The included washable cover makes upkeep simple.
Lenora Half Moon Bolster Pillow (Large)
The Lenora Half Moon Bolster features an innovative dual-layer foam design. It combines a 1.5-inch layer of conforming memory foam on top with a high-density support base below. This structure provides both comfort and the firmness needed for all-night postural support.
Its versatile half-moon shape, curved on one side and flat on the other, allows for multiple uses to relieve pressure on the legs, knees, and lower back. By elevating areas of the body, it can help reduce muscle tension, improve circulation, and decrease stress. This makes it a strong option for side sleepers, pregnant women, or anyone in need of recovery support.
Cushion Lab Extra Dense Orthopedic Knee Pillow
Cushion Lab’s pillow is designed with extra-dense memory foam to provide firm, supportive alignment for your legs, hips, and spine. Its ergonomic wedge shape fits naturally between the knees, making it a recommended choice by physical therapists and chiropractors for relieving sciatic and lower back pain.
The pillow promotes healthy blood circulation while you sleep. It comes with a two-tone, hypoallergenic cover that is breathable and resistant to staining. Best of all, the cover is machine washable, allowing for easy cleaning and maintenance to keep your sleep environment fresh.
Contour Legacy Leg & Knee Foam Support Pillow
This Deluxe Cool Memory Foam version of the Contour Legacy pillow is designed to support both your legs and knees simultaneously. The contoured hourglass shape helps maintain proper sleeping alignment by preventing your top leg from dropping and twisting your spine.
By cushioning and separating the knees, it works to eliminate painful pressure points on the back, hips, and joints. The “cool” memory foam technology aims to provide a more comfortable sleep temperature. It’s a comprehensive solution aimed at reducing discomfort caused by poor sleep posture.
Calming Comfort Cooling Knee Pillow by Sharper Image
This pillow from Sharper Image addresses a common complaint with memory foam: heat retention. It integrates a cooling gel layer with memory foam to help regulate temperature throughout the night. This feature is ideal for sleepers who tend to overheat.
Beyond keeping you cool, its primary function is to align the spine for side sleepers by providing the right amount of lift between the knees. The combination of cooling comfort and ergonomic support makes it a strong choice for those seeking pain relief without the discomfort of sleeping hot.
Contour Legacy Leg & Knee Pillow for Side Sleepers
This model emphasizes the dual support system for both legs and knees, a design principle originated by Contour. It aims to reduce discomfort in the back, hip, leg, knee, and sciatic nerve by correcting the misalignment caused when the top leg drops forward during side sleeping.
A key feature is its ventilated memory foam, which includes air holes to promote circulation and push heat away from the body. This temperature-regulating technology helps prevent overheating, contributing to a cooler and more comfortable night’s sleep while the pillow does its job of maintaining proper posture.
ComfiLife Knee Pillow for Side Sleepers
The ComfiLife Knee Pillow is a popular memory foam wedge known for its straightforward and effective design. It fits snugly between the knees to help keep the hips, spine, and pelvis in alignment. This can lead to significant reduction in pressure on the lower back and hips.
Made from quality memory foam, it contours to your body while providing resilient support. It typically includes a soft, removable cover for easy washing. Its simplicity and focus on core alignment make it a reliable and highly-rated choice for many side sleepers looking for an affordable entry into using a knee pillow.
Buying Guide: What to Look For in the Best Knee Pillows for Side Sleepers
As a side sleeper myself, I know the struggle of waking up with a stiff back or achy hips. That’s where a good knee pillow comes in. It’s not just a fluffy accessory; it’s a tool for better alignment. But with so many options out there, how do you pick the right one? Let me walk you through the key things I consider when looking for the best knee pillows for side sleepers.
First, think about the shape and size. The classic contour or hourglass shape is popular for a reason—it’s designed to stay put between your knees. But some people prefer a straight, rectangular pillow, especially if they move around a lot. Size matters, too. You want a pillow that’s tall enough to keep your hips parallel but not so bulky it feels awkward. Measure the gap between your knees when you’re in your natural side-sleeping position to get a good idea.
Next up is material and firmness. This is huge for comfort. Memory foam is a top choice because it contours to your body and provides consistent support. It’s also great at relieving pressure points. Some pillows use a shredded foam fill, which can be adjusted for a custom feel. Then there’s loft, or how thick the pillow is. A softer, lower loft might be fine if you’re a petite person, but if you have broader hips or need more separation, a firmer, higher loft pillow is the way to go.
Don’t forget the cover. A removable, washable cover is a non-negotiable for me. It keeps everything clean and fresh. Look for something soft and breathable, like bamboo-derived rayon or cotton, to help with temperature regulation. You don’t want to overheat!
Finally, consider any extra features. Does the pillow have a strap? This can be a game-changer if you toss and turn, as it keeps the pillow secured to your leg. Some are even part of a full-body system. Think about your specific needs—are you dealing with sciatica, post-surgery recovery, or just general discomfort? The right pillow can make a world of difference in your sleep quality and how you feel in the morning.
FAQ
How does a knee pillow actually help side sleepers?
When you sleep on your side, your top leg tends to slump down and pull your spine out of alignment. This puts stress on your lower back and hips. Placing a pillow between your knees keeps your hips, pelvis, and spine in a more neutral position. It takes pressure off your joints and muscles, which can reduce pain and help you sleep more soundly. It’s a simple fix for a common problem.
Can I use a regular pillow between my knees instead?
You totally can, and I did for years! A standard bed pillow is better than nothing. However, it’s often too soft and bulky, so it doesn’t provide consistent support and can easily slip away during the night. A dedicated knee pillow is designed to be the right size, shape, and firmness to stay in place and offer targeted support. It’s a worthwhile upgrade if you’re committed to side sleeping.
What’s the best material for a knee pillow?
This comes down to personal preference, but memory foam is often the top recommendation. It molds to your body’s shape and provides even support. If you tend to sleep hot, look for memory foam with cooling gel infusions or a breathable cover. Shredded foam pillows are also nice because you can adjust the fill. For those who prefer a softer feel or need something hypoallergenic, a down-alternative fill could be a good fit.
Will a knee pillow help with sciatica or back pain?
It can be a very helpful part of managing that kind of pain. By improving your spinal alignment, a knee pillow reduces the strain on your lower back and can alleviate pressure on the sciatic nerve. It’s not a cure-all, but many people, including myself, find significant relief. It’s always a good idea to talk to a doctor about persistent pain, but a supportive pillow is a great place to start.
How do I get used to sleeping with a knee pillow?
There’s definitely an adjustment period! It might feel strange for the first few nights. My advice is to stick with it for at least a week. Try different positions—sometimes placing it a bit higher or lower between your knees can make it more comfortable. If it has a strap, use it to keep the pillow in place as you get accustomed to it. Your body needs time to adapt to the new, healthier alignment.
Are there specific features to look for if I move around a lot?
Absolutely. If you’re an active sleeper, a strap is your best friend. It secures the pillow to your thigh so it moves with you. Also, consider the shape. A connected or U-shaped pillow that wraps around your leg might be more secure than a simple wedge. The weight and density of the pillow matter too; a heavier, denser foam is less likely to get kicked away than a light, fluffy one.