Even before specialized pillows entered the market, it had become the habit of many sleepers to prop a pillow in between their legs as they sleep. The main purpose of which is to add comfort when sleeping. This is how companies in the business of manufacturing sleep-related products have now come up with what’s specifically known as knee pillows.
There are so many knee pillows available, each with its respective unique selling points or strengths and weaknesses. In addition to providing comfort, the modern knee pillow as it’s known today is also ergonomically designed to reduce back pain and soreness, promote good posture, and improve overall sleep quality. And with its attractive features, knee pillow patrons continue to grow and expand steadily because of the prevalence of back pains and sleeping problems. In the US alone, a 2019 survey found that 44 % of adults aged 45 to 64 years old experience back discomfort for the past three months, while approximately 28% of adults aged 18 to 29 years old experienced the same problem.
Since these products are specialized forms of pillows, it’s understandable that there’s probably so much for you to know about them. If you’ve been told that you need one, this article is for you. This guide will give you everything you have to know about buying and using a knee pillow for sleeping – including all bits and bobs of information in between.
The Basics of a Knee Pillow
You may have the notion that any pillow can serve as a knee pillow. Technically, this can be true. Placing any pillow between or beneath your knee is totally fine.
However, a knee pillow’s edge is specifically designed to provide optimal support for the body and target proper spine alignment. They are shaped in such a way that they perfectly contour the body to relieve aches and pains. Moreover, some knee pillows have two rounded notches on the sides, where the legs are supposed to go in between. This helps ensure that these cushions can stay securely in place, even when you’re twisting and turning in bed.
Factors to Consider When Buying a Knee Pillow
Like shopping for your other sleep-related products such as mattresses and sheets, winding up with the right knee pillow to suit your needs would entail research, thorough evaluation, and comparison. After all, your purchase decision can drastically improve or reduce the quality of your sleep.
With that in mind, here’s a list of factors you need to consider when choosing a knee pillow:
1. Size And Shape
For side sleepers, the best knee pillow shape is that one that is meant to fit the length of your legs or stay securely between your thighs. Ultimately, the choice of shape is a matter of your personal preference.
Here is a rundown of the most common pillow shapes available in the market today:
- Peanut shape- great for frequent travelers; This type of knee pillow isn’t just for the knee per se but also other areas like the neck and lower back.
- Circular shape- perfect for those who prefer to have a pillow between the knees and one to hug. Pregnant women, in particular, can highly benefit from this shape as they easily fit the curvature of the legs.
- Wedge pillows- also considered triangular pillows; This is great for problems during sleep like acid reflux, snoring, and back pain. It provides ample support to the body, especially for back sleepers who use them under their knees.
- Cylinder pillows- are also known as bolster pillows; They are usually used by hugging them up and down to the knees while sleeping. They are entirely round on all sides and are commonly recommended for back sleepers.
The size, however, is more a matter of necessity than it is of preference. If you’re shopping online, many manufacturers will place pillow measurements, so be on the lookout for that.
Ideally, side sleepers should opt for smaller sizes to get optimal cushioning for the knees. On the other hand, back sleepers would need to look for those pillows whose length and width amply cover the area beneath their legs.
2. Quality of Materials and Temperature Regulation
Another important factor to consider is the materials’ quality and their temperature regulation. Temperature regulation means that the pillow is able to adjust to the body’s heat and keep it feeling cool, despite its thickness. These elements add to the ability of the pillow to give comfort to the user.
Generally, the type of cushion used for knee pillows is memory foam, particularly high-density memory foam. The said material promises superior quality and durability of the pillow. However, it also raises the item’s price tag. Some memory foam pillows also tend to trap heat. Thus, they come with breathable and cooling fabrics such as bamboo to offset this tendency.
In addition to memory foam, a good fill would be made from natural materials like buckwheat hulls. This type of fill is a no-fail in terms of comfort, given the unique nature of the hulls. When gathered together to fill a pillow, it has the ability to contour its shape depending on the person’s body shape and promote consistent airflow. This makes it a very comfortable choice, as it can be molded to conform to the body’s shape effortlessly and can keep the temperature down, benefiting hot sleepers.
Buckwheat is also a natural and hypoallergenic material. This makes it a great option for those who suffer from allergies and would prefer to use pillows made from organic materials.
The key to assessing the quality of materials accurately is reading and going through customer reviews.
3. Your Weight
Considering your weight is essential when choosing a knee pillow. This is important so that you can choose the right pillow density best for your weight. The general rule is that the heavier the sleeper is, the denser pillow should also be.
To get this right, the best thing to do is to seek advice from sales representatives. They can help you decide the proper pillow for your specific weight and body build.
4. Pricing, Refund Policy, and Warranties
Knee pillows come in a range of different price points. A more expensive one isn’t always indicative of good quality, as it’s still up to you to be able to weigh and assess the determinants of quality of the knee pillow versus the price. When you do your research well enough, you may be able to come across good-quality knee pillows for the most reasonable price possible.
This balancing act of comparing the quality with the price also entails being wary about knee pillows with a price point that seems too good to be true. This can signal that the knee pillow may be made out of lower-quality materials. Remember, don’t skimp on durability and the brand reputation.
Along with the price, the product warranty is another thing you’ll have to consider. A reputable company or manufacturer of pillows will be generous about their sleep demos and trial periods. This gives you an allowance to try and test out the pillow first. If you’re unhappy with it, you may return it during that trial period.
Be careful with brands that don’t come with warranties, especially if the pillows are pretty expensive.
5. Firmness
The pillow’s firmness is another important thing, too. You wouldn’t want your knee pillow to be too fluffy, such that it can’t serve its purpose of providing ample support and alignment as you sleep. The cushion should be firm enough but also still comfortable to reduce any pressure on your knees and hips when you sleep.
This factor in choosing based on firmness is another reason why a trial period is handy. It helps you decipher whether or not your knee pillow selected is indeed the best one for your needs.
6. Thickness
The pillow’s thickness is one of those factors which dictates how much support a knee pillow can provide. When choosing the right thickness, the goal should be to select the one which is thick enough, so your knees won’t sink too far into the pillow.
7. Purpose
There are various reasons why people buy supportive pads like knee pillows. For example, if you suffer from a sleep-related or posture-related illness, it’s worth discussing that with the sales representatives when you go shopping. Remember that some knee pillows are ergonomically designed to address specific needs, such as back pain, or give support after recently going through surgery.
Choosing the right knee pillow for your intended purpose ensures satisfaction is being met. You won’t have to worry about regretting your choice later on simply because you weren’t careful and thorough enough with your choice.
The How-To’s in Using a Knee Pillow
So that you can enjoy the benefits of a knee pillow, using it the right way is imperative. Side and back sleepers will have to use and positioned in slightly different ways to achieve maximum comfort.
If you want to use the knee pillow between your knees, you should:
- Lay on your side, with your legs curled toward your chest.
- Place the knee pillow in between your legs. The knee pillow should be positioned such that it’s firm and high enough for you to lift your knees. That way, your hips can stay parallel to each other.
If you prefer to place the knee pillow under your knees, here is how it should be done:
- Lie down on your back, flat.
- Slightly bend your knees while keeping your buttocks and feet well planted on the bed.
- Slide a pillow under your knees, and add more pillows if needed.
Along with the tips above, these are the general insights you may also apply when using a knee pillow – regardless of how you prefer to use your knee pillow.
- Ideally, the knee cushion should be placed between your knees and legs so it can carry your thigh’s weight. This is necessary to provide relief to your hip, knees, and ankles. You need that proper position to meet the goal of reducing pain and staying comfortable, so you can have a sleep you need.
- If needed, the knee cushion can also be used in the ankle area to slightly raise the leg and reduce any pressure on the foot.
Who Should Use A Knee Pillow
In reality, anyone could make use of using a knee pillow. However, some healthcare professionals may deem it necessary for certain individuals like:
1. Those Who Suffer From Spinal Alignment Problems
As people age, spinal alignment problems may start to show, like herniated discs and disc degeneration. Herniated discs are more common in men than women aged between 30-50 years old.
For patients that suffer from these disorders, having a knee pillow can offer support and comfort to help them sleep better despite the spinal problem they experience.
Pressure on the lower back can be relieved for back sleepers as knee pillows support the spine’s natural curvature.
2. Those Who Experience Chronic Lower Back and Knee Pain
Lower knee and back pain are quite commonly experienced by those who sleep on their back, with or without spinal alignment problems. Using a knee pillow can help limit back strain and reduce any pain sensation as you sleep.
Because pain is reduced, your sleep quality is drastically improved as well. You can lessen or avoid waking up with any pains and aches because of poor sleeping positions.
Knee pain that has become more frequent can be one of the early signs of sciatica. This disease is characterized by pain radiating from that path along the sciatic nerve from the lower back and going down to the leg. Like other spinal alignment problems, using a neck pillow may just help you sleep better.
3. Those Who Suffer From Sleep Conditions
When you have a knee pillow between your legs, your sleep alignment improves significantly as it opens up your airways. If you suffer from breathing and sleeping conditions like sleep apnea, sleeping with a pillow between your legs may just be the solution.
Conclusion
It isn’t surprising to wake up with aches and pains in the different parts of your body, especially if your sleeping position causes and even exacerbates other underlying conditions. You may use many things to help remedy that problem, starting with investing in affordable but efficient knee pillows.
There are many benefits that you can enjoy when using one. However, before you head out to shop, keep track of the points you’ve just read through above. It should help you narrow down your option and select one that could address your problems in no time.
