There are a lot of pillows out there in the world nowadays—and you’re likely familiar with the term “body pillow.” But what is a body pillow, exactly?
As it turns out, a variety of people can benefit from using a body pillow, including pregnant people, side sleepers, and those with back pain. Ahead, we’ll explore everything you need to know about body pillows.
What is a body pillow?
A body pillow is a pillow that can provide full body support and be used to complement or replace a standard pillow, which usually only provides support to a person’s head or neck, explains Matthew Cavanaugh, a licensed chiropractor.
“The body pillow helps a sleeper maintain a neutral spinal alignment and is quite popular with pregnant people and those with chronic back or joint pain,” he says.
There are a few common shapes when it comes to body pillows. These include I, U, J, and C shapes, says Cavanaugh. The different shapes allow for different sleeping positions and the specific needs of each position.
Body pillow shapes
I-shaped body pillows
The I-shaped pillow—a long pillow that can be cylindrical or rectangular in shape—is a great option for side sleepers who need extra support for their arms and legs, says Cavanaugh.
U-shaped body pillows
U-shaped pillows “can be quite intimidating” given their size but are very popular among pregnant people who want full-body complete support from head to toe, says Cavanaugh.
This design cradles your body and reduces many of the aches and pains commonly associated with pregnancy, like hip and back pain.
J-shaped body pillows
J-shaped pillows are a combination of I and U-shaped pillows. “They provide excellent support to the extremities but also support the head and neck,” says Cavanaugh. “This helps to promote a healthy sleep posture and a more restful sleep.”
C-shaped body pillows
C-shaped pillows are similar to U-shaped pillows “but are a bit more compact and offer more targeted support,” notes Cavanaugh. “It typically wraps around your body from the back and supports your head, neck, back, and knees, but it can easily be repositioned to add support based on your specific needs.”
Body pillow materials
Body pillows are typically filled with the same materials found in standard pillows. These materials can include foam, polyester, down, latex, or a proprietary combination aiming to provide the perfect amount of support, says Cavanaugh.
Body pillow size
So, what size is a body pillow? Cavanaugh says that while total length is pretty standard between the different-shaped pillows, the width of each pillow may vary considerably and it should be considered when examining sleeping positions or body types. The most common size for a body pillow in the I style is 20 inches by 54 inches.
What is a body pillow used for?
Pregnancy
As a pregnant person’s belly grows, their center of gravity is pulled forward, increasing strain on the lower back and hips, explains Cavanaugh.
“The body pillow aims to provide support to these compromised areas, which will promote a more natural spinal alignment and reduce the strain placed on the lumbar spine,” he observes.
Side sleeping
“Side sleepers often experience pressure on their shoulders and hips,” says Cavanaugh. “Hugging a body pillow or draping an arm and leg over the pillow allows side sleepers to more evenly distribute their weight, which will decrease pressure points and increase comfort.”
This kickstand-like position can also help reduce twisting of the spine, which is a big cause of lower back pain, he adds.
Back pain
Are you someone who tends to suffer from back pain? In this case, Cavanaugh says you
can place a body pillow between your knees in an attempt to keep your hips and spine in a more neutral alignment.
“If you sleep on your back, place the body pillow under your knees to help reduce the strain on tight hip flexors,” he recommends. “This helps to maintain the normal curves in your spine without increasing pressure on lower back joints and ligaments.”
How does a body pillow work?
Body pillows work by providing support to different parts of your body based on your specific needs, explains Cavanaugh.
“This support helps you to maintain proper spinal alignment and relieves pressure from sensitive areas prone to developing pressure points, like shoulders and hips,” he says. “This added support also helps reduce tossing and turning, which promotes a more restful and more restorative sleep.”
What are the benefits of using a body pillow?
There are several benefits of using a body pillow, says Cavanaugh. The main three that sleepers can experience are an increase in comfort, a decrease in pain, and an improvement in sleep quality, he explains.
“Increasing comfort results in less tossing and turning and allows the sleeper to maintain a more supported position, which also decreases many aches and pains,” he says. “This allows the sleeper to experience a deeper, more restorative sleep than if they had to keep readjusting themselves because of discomfort or pain.”
How to choose the right body pillow
First, Cavanaugh suggests determining your sleep position. “Back sleepers, side sleepers, and stomach sleepers all need varying amounts of support in different areas,” he says. “Stomach sleepers will do better with thinner pillows.”
For stomach sleepers specifically, he recommends an I-shaped pillow with shredded foam or latex so the fill can be modified if the pillow is too large.
Secondly, take your body type into consideration. For example, a larger person will likely benefit from firmer materials, notes Cavanaugh. These types of materials include natural latex, solid memory foam, or high-density foam.
Lastly, don’t forget to think through your specific needs, says Cavanaugh. Pregnant people may need complete body support, whereas a weekend warriors may need to keep their hips more aligned.
A nursing parent may need to prop their arm up and another person may want the added comfort and security provided by hugging a pillow.
“The different shaped pillows serve different purposes, and they are all not the same,” says Cavanaugh.
Additionally, keep in mind that a good-quality body pillow can be “quite pricey,” says Cavanaugh. He encourages people to think of this purchase as an investment in their health that goes beyond comfort.
FAQs
What’s the difference between a body pillow and a regular pillow?
“The main differences between a body pillow and a regular pillow are their sizes and shapes,” says Cavanaugh. “Both pillows serve to provide support, but regular pillows traditionally only support your head and neck.”
Body pillows, on the other hand, are more versatile and can provide support from your head to your feet, he adds.
Are body pillows good or bad for you?
Cavanaugh believes body pillows “are good in general” as they can increase comfort, reduce pain, and improve sleep—but he says they’re not for everyone.
“Just like with a new mattress or a new pillow, there may be an adjustment period while your body is getting used to the new device,” he says. “This may be anywhere from one to four weeks—however, if you continue to wake up with pain or discomfort, it may not be right for you.”
Try adjusting the fill if you can, sleeping in different positions, and giving it time. “Body pillows are one of the few products that have numerous benefits and minimal drawbacks,” adds Cavanaugh.
What are you supposed to do with a body pillow?
If you’re pregnant, place your growing belly on the body pillow to promote a more neutral spinal alignment and reduce strain.
If you’re a side sleeper, hug the body pillow or drape an arm and leg over the pillow so you can more evenly distribute your weight. This will help decrease pressure points and increase comfort.
If you deal with back pain, place the body pillow between your knees to keep your hips and spine in a more neutral alignment.
Can using a cervical pillow help you sleep better? Next, learn about the benefits of cervical pillows.
