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Why Sleep with a Pillow Between Your KneesChiropractor's Guide(2023)

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Surprising Advantages of Sleeping with a Pillow Between Your Knees

Experts agree – few things are more important to overall health than a good night’s rest. Whether you suffer from chronic back pain, lack of mobility, or other aches and pains, the quality and duration of your sleep can make an immense difference in how you function the following day.

However, if you’re looking for an even better way to get those much-needed Zs– look no further than between your knees! Pillows tucked beneath each knee can help provide extra support for uncomfortable sleeping positions; there are multiple surprising benefits which may improve your sleep and alleviate some uncomfortable body pains as well. 

As a chiropractor with decades of experience helping people find relief through small adjustments like these, I’m happy to share my insights on why putting pillows between both legs when sleeping is great for improving your sleep!


Benefit Description
Proper alignment Aligns your spine and hips in a neutral position, reducing pressure on your lower back and preventing muscle strain.
Comfort Provides a soft, comfortable surface to rest on, making it easier to fall and stay asleep.
Reduces pressure points Helps to reduce pressure on your hip joints and other pressure points, which can be beneficial for people with arthritis.
Improves circulation Keeps your legs in a more neutral position, reducing swelling and improving overall comfort.
Stabilizes your body Helps to stabilize your upper leg and pelvis, reducing tossing and turning throughout the night and leading to a more restful sleep.


How Pillows Improve Spinal Alignment 

As a chiropractor, I believe that proper alignment is a crucial factor in ensuring optimal spinal health. When you sleep on your side with a pillow between your knees, it helps to align your spine and hips in a neutral position, allowing for both your body and muscles to relax. This provides the added benefit of reducing pressure on the lower back, which can help to prevent muscle strain and other issues caused by poor posture. 

Additionally, research has shown that proper alignment can also help improve circulation throughout the body, as well as aid in digestion. This is because sleeping with proper alignment can reduce the amount of time that particular parts of the body experience compression when they rest against each other or against the mattress during sleep. By doing so, it helps to ensure that blood flow is maintained correctly and that everything runs smoothly throughout the night. 

Furthermore, sleeping with proper alignment can also help to promote overall relaxation and increased comfort while sleeping. With deeper relaxation comes longer periods of uninterrupted sleep during which the body can naturally repair itself without any disruption or interference from external sources. 

In conclusion, proper alignment while sleeping is essential for promoting better spinal health and overall well-being due to its ability to reduce pressure on sensitive areas of the body as well as encourage better circulation and digestion.

Reduces Pressure Points

Using a pillow between your knees can provide numerous benefits in terms of comfort and pressure reduction. When positioned correctly, the pillow helps to reduce pressure on your knees, legs, and other areas prone to discomfort or pain due to joint conditions such as arthritis. This is because placing a pillow between your legs helps to spread out your weight more evenly, which reduces stress points that can cause stiffness and soreness. 

Additionally, having a soft cushion to rest on can help improve sleep quality since it provides an extra layer of comfort. Many people who have experimented with using a pillow between their knees report better sleep quality and less joint pain—two things that are essential for overall wellness. As such, this simple adjustment can make a big difference in someone’s nightly rest.

Stabilizes your body

Using a pillow between your legs while sleeping can provide numerous benefits in terms of body stabilization. Firstly, it helps to keep your upper leg and pelvis in a neutral position, which reduces strain on these areas and prevents them from rotating out of alignment. Secondly, the presence of the pillow acts as a barrier between your legs, which helps to prevent your body from rolling out of its optimal sleeping position. This is especially beneficial for those suffering from back pain, as proper spinal alignment can help to reduce discomfort and improve sleep quality. Additionally, when you are stabilized in this way throughout the night, it results in less tossing and turning and provides a more restful sleep environment. Finally, maintaining proper posture while sleeping also helps to promote better circulation and oxygenation of the muscles, allowing for faster recovery after physical activity during the day. All these factors combine to make sleeping with a pillow between your legs an ideal solution for achieving maximum body stability while getting a great night’s rest.

Latex pillows are often considered the best type of pillow to place between your knees because they have several unique properties that make them well-suited for this purpose:

Durability: Latex pillows are known for their durability and ability to maintain their shape over time. This makes them a good choice for use between your knees, as they will not lose their shape or support even with frequent use.

Supportive: Latex pillows are generally firmer and more supportive than other types of pillows. This makes them ideal for use between your knees, as they will help to keep your legs in a neutral position and reduce pressure on your joints.

Hypoallergenic: Latex pillows are naturally hypoallergenic and resistant to dust mites, mold, and other allergens. This makes them a good choice for people with allergies or sensitivities.

Cooling: Latex pillows are also known for their ability to stay cool, which can be beneficial for people who tend to get hot while sleeping.

That being said, almost all types of pillows can work to some extent when placed between your knees. The key is to find a pillow that is comfortable, supportive, and helps to keep your body aligned and stable while you sleep.

Don’t Put a Pillow Between Your Knees if You Sleep on Your Back

Using a pillow between your knees while sleeping on your back is not recommended due to its potential to disrupt proper spinal alignment and cause additional pressure on the hips. This can lead to discomfort, as well as exacerbate any existing joint pain. Additionally, having a pillow in-between the knees when laying flat on the back increases the risk of rolling during sleep, which can be disruptive and lead to poor quality of rest. 

Alternative for Back Sleepers

Placing a pillow under your knees can be a good idea for back sleepers because it can help to:

Alleviate lower back pain: A pillow under your knees can help to reduce pressure on your lower back by supporting the natural curvature of your spine. This can be especially beneficial for people with lower back pain or discomfort.

Improve spinal alignment: A pillow under your knees can help to maintain proper spinal alignment while you sleep, which can reduce pressure on your joints and prevent muscle strain.

Promote proper leg positioning: A pillow under your knees can help to keep your legs in a more neutral position, which can improve circulation and reduce swelling.

Overall, placing a pillow under your knees can be a helpful way to support proper spinal alignment and reduce discomfort while sleeping on your back. If you are experiencing back pain or discomfort while sleeping, it may be worth trying a pillow under your knees to see if it helps.

**As a service to our readers, Axial Chairs provides access to our library of archived content. Please note the date of the last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

Medical Disclaimer: This website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition.

Product Disclaimer: The seat cushion is designed by a chiropractor, but results may vary and are not guaranteed. The product is not intended to diagnose, treat, or cure any medical condition.

Tags: new tips
Dr Lawrence Woods DC

Dr Lawrence Woods DC


My goal is to create the highest quality ergonomic office chairs and accessories for unmatched comfort.

With 30 years of spinal healthcare experience in Ireland as a chiropractor, I learned the value of high-quality sitting for living a happy and healthy life.

I have a Chiropractic Degree from Life Chiropractic College West and I am NBCE Physiotherapy certified.


About Me

Dr Lawrence Woods

My name Dr Lawrence Woods DC and I have been designing mattresses, pillows, chairs and seat cushions for over 20 years. As a chiropractor, my goal has always focused on improving the health of my patients by optimizing how they sleep and sit. My designs have been nominated for numerous awards and I continue to be at the forefront of this industry, helping people get the best night’s sleep possible. I have a Chiropractic Degree from Life Chiropractic College West, I am NBCE Physiotherapy certified and an OSHAcadenmy certified ergonomist.


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