When considering the various pains that come with pregnancy, it's common to focus on the discomfort of labor and delivery. However, the nine months leading up to the big day can easily make you feel like life is just one continuous aching, twinging, and cramping experience.
The majority of pregnancy-related pain can be attributed to a lack of support, as growing a baby means carrying extra weight (sometimes rapidly gained) and putting immense pressure on your back, hips, pubic bone, legs, and feet. This pressure is often most noticeable during and after sleep, as it's easy to remain in an unideal position for extended periods.
During pregnancy, the available options for pain relief may be limited, prompting the need for creativity in preventing and treating discomforts. One practical approach is to utilize a pregnancy pillow, which can ward off many everyday aches and pains.
What is a Pregnancy Pillow?
When you're pregnant, your body undergoes numerous transformations, with your growing belly exerting great strain on your posture. Whether standing, sitting, or even lying down, you'll notice changes in how you hold yourself. Unfortunately, these postural shifts can bring about discomfort and even pain during the 9-month journey.
Fortunately, there are ways to ease this discomfort, and one of them is through posture correction and support. A pregnancy pillow is a fantastic product designed to embrace your pregnant silhouette and provide comfort.
Why Sleeping on Your Side is a Must for Pregnant Women?
Pregnancy brings countless challenges, from physical transformations to emotional ups and downs. However, one common issue that often goes overlooked is its impact on how you sleep during pregnancy. For those not accustomed to sleeping on their side, a steep learning curve may be in store, as getting comfortable in this position is crucial for both the mother's well-being and the baby's health.
Thankfully, one helpful resource can aid in this adjustment - the pregnancy pillow. Designed to provide proper support and comfort, these uniquely shaped pillows are a game changer for side sleepers during pregnancy. So, if you're expecting, don't hesitate to invest in a pregnancy pillow to enhance your sleep experience and promote overall wellness.
Is Side Sleeping Effective During Pregnancy?
Based on preliminary studies, sleeping on one's left side is the optimal position for maintaining a healthy pregnancy. This position has been linked to a lower incidence of late-term stillbirth compared to sleeping on the back or right side. Conversely, resting on the back has been shown to impede blood flow to the uterus, which can lead to complications such as low birth weight and other health issues for the developing baby.
It is worth noting that sleeping on the side has numerous benefits, even for those who are not pregnant. For example, it can improve breathing patterns during sleep and is often recommended as a remedy for sleep apnea. Additionally, regarding digestion, sleeping on the left side can alleviate symptoms of heartburn and acid reflux and promote better gut health by using the force of gravity to aid in natural digestion.
Although sidе slееping has numеrous hеalth bеnеfits, it has its downsides, such as increased joint pain. While proper positioning when sleeping on your side can alleviate issues like lower back pain, it can also lead to discomfort in the neck, shoulders, and hips, especially on the side you sleep on, if it is not done correctly or lacks proper support. This problem can be intensified by a higher body weight, making it even more challenging for pregnant individuals.
Types of Pregnancy Pillows
Like any pillow, what works for someone else may not work for you. It's all about finding the perfect fit, often involving trial and error. You might see a wedge pillow more comfortable than a body pillow, or memory foam suits you better than bamboo fill. Luckily, there is a wide range of pillows to choose from. Pillows can be categorized by shape, each designed to meet different needs.
| Pillow Type | How Does It Work |
|---|---|
| C-shaped or Contoured | Correctly supports your back or belly Keeps your leg and hips parallel Ensures that your neck is adequately supported and in line with your back |
| Wedge Shaped | Provides full-body support, ensuring equal comfort for every part of your body Promotes symmetrical positioning of the legs and hips Providing crucial support for the neck to maintain proper alignment with the spine |
| U-shaped | Caters to problem areas, such as the abdomen, back, or knees Prevents involuntary movements while sleeping Provides a more relaxed alternative to a full-body pillow |
Pay attention to the importance of material when choosing a pillow. Different textiles are used to make and cover pillows, with some being more suitable for your personal comfort preferences than others. For those who get hot while sleeping, avoiding synthetic materials is wise. For those needing a softer or more customizable option, a polyfill pillow may be preferable over a firm memory foam one.
Is a Pregnancy Pillow Good?
Due to their larger size than wedges or traditional pillows, body pillows are an excellent option for support during sleep. They offer full-body support, while the other choices focus primarily on supporting the belly. Many advantages can be gained regardless of which type of pillow you choose.
Reduces Back Aches and Body Pain
One of the most notable benefits of a pregnancy pillow is it reduces aches and pains. As many pregnant women know, sleeping on your side can put extra weight on the midsection, causing strain on the hips and back. By elevating this weight, pregnancy pillows effectively prevent the rest of the body from being pulled out of alignment. It's a simple yet practical solution that can alleviate discomfort throughout the night and the following day.
Improves Blood Circulation
By sleeping on your side, you can improve blood flow in your body, whether you're expecting or not. This position reduces pressure on your veins and arteries, allowing vital nutrients to reach your baby and preventing varicose veins and hemorrhoids. Resting on your left side may also aid in digestion.
Improves Sleep Quality
Sleep is the fundamental foundation of good health, and using pregnancy body pillows is an easy and effective method of improving sleep. Research has demonstrated that by alleviating pressure throughout the body, body pillows can also minimize disruptions in non-REM sleep.
Postpartum Relief
Parenting challenges will begin as soon as your little bundle of joy arrives, and a body pillow can be your saving grace. With the constant interruptions in sleep that come with being a new parent, it's crucial to make the most of any chance for rest.
A body pillow can provide comfort for yourself and your newborn. Simply wrap it around your waist and use it as a soft cushion for your baby as you breastfeed. But that's not the only benefit—there are numerous other ways a body pillow can help you get a restful sleep post-delivery.
How to Use a Pregnancy Pillow?
Here how to use pillows of different shapes and sizes:
Full Length Body Pillow
These are the best pillows for comfort because of their extra-long design, which offers full-body cushioning. Indulge in the luxurious support provided to your arms, legs, and tummy. However, remember that while these pillows are perfect for hugging and cuddling, they may not give ample support to your back. Two types of pregnancy pillows are the straight and flexible full-length options.
Want a pregnancy pillow that you can snuggle with all night long? Look no further than the full-length pregnancy pillow. While it may not offer the same versatility as other pillows, it's perfect for wrapping your arms and legs around and snuggling up to your bump. Place it in the center of your belly for ultimate comfort.
Wedge Pillow
The pregnancy wedge pillow, also called a maternity cushion, is the compact yet versatile choice among its pillow counterparts. It can be utilized throughout pregnancy and even after giving birth. Two variations of the pregnancy wedge pillow are the round and the triangular wedge. While sleeping on your stomach or side, the pillow can be positioned under the tummy or behind the back for sturdy support. Additionally, it can act as a traditional pillow, alleviating heartburn and reflux by elevating your head above the average body height.
C-shaped Pillow
True to its name, the C-shaped pillow offers comprehensive support for the head, tummy, legs, and back. Ideal for those who prefer sleeping in a reclined position, this pillow lets you rest your head atop its plush surface while comfortably snuggling into the curved design.
U-shaped Pillow
For individuals who struggle with sleeping on their back due to a growing belly, the U-shaped pregnancy pillow provides the perfect solution. It cradles the entire body, supporting the tummy and back. Mimicking the popular C-shaped pillows, the U-shaped design lets you rest your head at the top and slide your body comfortably into the opening. You can even wrap your legs around one of the sides for added comfort while sleeping.
Bean-shaped Pregnancy Pillow
This one is specifically made to target and support your hips and back for ultimate comfort. On your bed or couch, simply lay on your side and let the pillow's curve nestle against your back. For a luxurious touch, tuck the bottom of the pillow between your knees for an added level of support.
Adjustable Pregnancy Pillow
This ingenious pillow offers the perfect balance of personalized comfort and support. With its interchangeable layers, you have the power to achieve your desired level of firmness and cushioning. Simply place the pillow on your bed and make adjustments to achieve the ideal sleep experience. Embrace its versatility by customizing it to cater to your side, belly, hips, and back.
Some variations even offer detachable headrests and convenient side pockets for your items. Whatever style you choose, ensure it supports your changing body and promotes a peaceful night's rest. Feel free to experiment with different types of pillows and positions until you find the ultimate fit.
Is it Worth It?
The definition of "need" can vary greatly. While it's possible to endure pregnancy without a pregnancy pillow, you'll likely experience discomfort during sleep and lingering aches throughout the day. Think of a pregnancy pillow, not as a luxury but as a tool to enhance your experience. It can provide much-needed support and alleviate exhaustion, giving you more endurance and flexibility throughout pregnancy.
For expecting mothers struggling with chronic pain throughout their pregnancy, whether it be from round ligament discomfort, sciatic nerve irritation, or standard lower back pain, the relief gained from investing in a specialized pillow is invaluable. However, for those who prefer to use traditional pillows they already own as a makeshift support system, it should be noted that there are drawbacks. One major downside is the inconvenience of constantly readjusting your sleeping position and the need for portability for travel.
Final Thoughts
Pregnancy pillows are invaluable tools for expecting mothers seeking relief from the discomforts accompanying pregnancy. From providing essential support to reducing aches and improving sleep quality, these pillows cater specifically to the changing needs of a pregnant body. Whether opting for a C-shaped, U-shaped, wedge, or other specialized design, finding the right pregnancy pillow can significantly enhance comfort and well-being throughout the nine-month journey.
While not a strict necessity, the benefits they offer in terms of pain relief and sleep improvement make them a worthwhile investment for many expectant mothers. Ultimately, choosing the right pillow type and using it correctly can make a meaningful difference in easing the challenges of pregnancy-related discomforts.
Sources:
Do You Need a Pregnancy Pillow?: verywellfamily
What to Know About Pregnancy Pillows: WebMD
How to sleep with a pregnancy pillow? 4 best sleeping positions: huckleberry
