What Is a Bolster Pillow?

Have you ever stayed at a hotel and wondered what the firm, cylindrical pillow at the center of the bed is for?

Or maybe you own a bolster pillow yourself and simply think of it as a decorative accent—even “just another throw pillow” to add to the pile. 

While bolster pillows add a structured touch to your sleep setup, they also serve specific purposes. In this article, we’ll explain what bolster pillows are, how most people use them, and what health benefits they might bring to your bedroom.

Bolster pillow 101: definition and origins

Bolster pillows are long, sausage-shaped pillows. The narrow, cylindrical design is designed for body support—not resting your head for a full night of sleep.

Very firm bolster pillows may look like a yoga prop, while softer ones resemble a huggable object for cuddling when sleeping alone. 

Today, bolster pillows are produced and used all over the world. But bolster pillows were a household staple in Asia long before becoming a decorative accent atop modern bedding.

Some sources say the bolster pillow’s history began in Southeast Asia. In Indonesia, they’re called gulings, or roll pillows. Malaysians call them bantal peluk, or hugging pillow.

Others claim the Middle East. Others note that straw-filled bolster pillows go back hundreds of years in Swedish farming communities.

Key uses: ergonomic sleep support vs. decorative accent

A bolster pillow has two main purposes: Decorative or ergonomic. Best-case scenario? Using your bolster pillow as both a design accent and an ergonomic support.

For decoration: There’s no right or wrong way to decorate with a bolster pillow. Many people center a bolster pillow in front of Euro shams (large square pillows) as a final detail on the bed. Others place two matching, smaller bolster pillows in front of each sleeping pillow. In India, people often use bolster pillows on each end of a wooden sofa as decorative, cushioned armrests.

For ergonomic support: Unlike a cervical pillow, which supports the cervical spine (neck), bolster pillows are typically used to support the lumbar spine (lower back). They can also support joints by placing them under your knees when you lie on your back or between your knees when you lie on your side.

Health benefits: lower back relief, circulation, and posture

Back and side sleepers benefit most from sleeping with a bolster pillow. Pregnant people can also use bolster pillows to support their joints and prevent shoulder collapse (while side sleeping) as their bellies grow.

For lower back pain relief, use a bolster pillow while sitting upright or lying on your back. A soft, thinner bolster pillow under the curve of your lower back can gently support your posture while sitting. Using the pillow to elevate your knees while on your back can also keep your lumbar spine aligned while sleeping. 

Finally, a bolster pillow might help with circulation. Ever woken up with a pins-and-needles feeling in your hand or arm? That can happen if certain blood vessels or nerves are compressed because of your sleeping position. Using a bolster pillow to create space between your limbs might help. 

Ultimately, the main benefit of using a bolster pillow while sitting or sleeping is improved spinal alignment. This subtle posture correction can help you wake up with little to no lower back pain.

How to sleep with a bolster pillow 

There are a few ways to use a bolster pillow for support while sleeping. The best method depends on how you sleep. 

• For side sleepers: Whether you sleep on your left or right side, place the bolster pillow in front of you so that the length is pressed lengthwise against your torso. Sling your top arm over the bolster to keep your shoulder from collapsing downward, or rest your top knee on the bolster to keep your hips aligned. If the pillow is long enough, try both.
• For back sleepers: Slip the bolster pillow under your knees to keep your hips aligned, reducing lower back strain while sleeping on your back. Experts say that elevating your legs above your heart while sleeping may improve circulation. 
• For stomach sleepers: Depending on your body shape and the bolster pillow’s size, placing it between your lower abdomen and the mattress may keep your spine neutral. This may prevent or minimize lower back pain, which is often caused by stomach sleeping. 

If you’re pregnant, try sleeping with a bolster pillow between your legs or under the side of your belly to help keep your body aligned and comfortable. You may need to experiment with different positions and supportive pillows as your body changes.

Bolster pillow basics: common sizes, fills, and removable slipcovers

There’s no standard bolster pillow. They come in various lengths and fills. And yes, some have removable slipcovers—a hygiene factor to consider if you plan to sleep with the pillow every night.

If you’re shopping for a bolster pillow, you’ll see hip-width lumbar support options, extra-long decorative bolster pillows for king-size beds, and everything in between. 

Bolster pillows can also be stuffed with buckwheat, memory foam, down alternative, polyester fiberfill, and more. Consider how fully stuffed the bolster pillow is, since firmness can make a big difference in lower-back support.

How to choose the right bolster pillow for your needs

As with any pillow type, choosing the best bolster pillow for you depends on your body shape and size, plus your sleeping position. Someone with a larger body might need a thicker or firmer bolster than someone with a smaller frame. 

It’s also important to consider whether you plan to use the bolster pillow behind your back or under your knees. A bolster pillow placed behind your back shouldn’t be too thick or firm. You want to avoid creating an unnatural curve in your lower back. 

If you’re thinking about buying a bolster pillow, try to check out a selection in person. You can physically test the firmness and size of the pillow based on your body size and needs.

FAQs

What is a bolster pillow used for while sleeping?

A bolster pillow is a narrow, cylindrical pillow that you can use to support your knees, shoulder, or even your arms while sleeping. The best way to use a bolster pillow for sleep depends on your body size and sleep position.

Where should you place a bolster pillow for lower-back support?

For support while sleeping, place a bolster pillow under your knees while you lie flat on your back. Alternatively, you can place a bolster pillow behind your lower back to support your lumbar spine while sitting. 

Are bolster pillows helpful for side sleepers or pregnancy?

Yes, bolster pillows can be helpful for side sleeping whether you’re pregnant or not. When placed between your legs, a bolster pillow can help keep your hips aligned. Alternatively, a bolster pillow can prevent your shoulder from collapsing inward if you hug it to yourself while sleeping on your side.