Pregnancy pillows can provide many benefits, not only during pregnancy, but also after delivery. Many women continue to use a pregnancy pillow after delivery, even after their baby is weaned. You can use a pregnancy pillow in various ways, depending on the complaints you feel. Pregnancy pillows come in a variety of shapes and sizes. Make sure you choose a pillow that suits your needs.
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Part 1 of 3: Choosing Shapes
Step 1. Choose a wedge-shaped pillow
Use a wedge-shaped pillow to support your head or back when sitting or reclining. You can also use it to support your back or stomach when lying on your side. You can even use a wedge-shaped pillow to support a hot water bottle when you want to warm your back.
- The wedge-shaped pillow is very convenient because it is small and easy to carry around. However, because of its small size you still need a regular pillow for your head.
- Choose between a crescent-shaped or triangular wedge pillow, depending on your preference. The difference in the shape of the pillow does not provide different benefits.
Step 2. Try a U-shaped pillow
Use a U-shaped pillow to support your entire body from your head and neck to your back, stomach, knees, and heels. This pillow is perfect for women who are used to sleeping on their backs or those who often change positions during sleep because there is no need to change the position of the pillow.
U-shaped pillows are usually the most expensive. In addition, this pillow is also the largest in size. If your bed is small, try finding a smaller pillow
Step 3. Choose a C-shaped pillow
The C-shaped pillow is smaller than the U-shaped pillow and is perfect for a medium-sized bed. This type of pillow can support the head, neck, back, and hip area and is very beneficial for reducing tension in the hip area and reducing water retention in the feet and heels.
- The only drawback of this pillow is that you have to adjust the position of the pillow every time you change sleeping positions.
- This pillow shape is also recommended for obese women because its asymmetrical shape allows you to adjust the pillow in various ways.
Step 4. Choose a J-shaped pillow
J-shaped pillows are similar to U-shaped pillows, only they are smaller and do not have one side. This pillow is perfect for supporting your head, neck and back.
Step 5. Try a long pillow
This pillow is also known as an I-shaped pillow because it is straight and placed along the sides of the body. It looks like a regular pillow, but longer. You can wrap your arms and legs around the pillow. Unfortunately, this pillow does not provide adequate support for the back.
You can also buy longer pillows that are more flexible. These more flexible pillows can bend and conform to your body, but are usually more expensive
Part 2 of 3: Positioning the Pillow
Step 1. Insert a pillow under your stomach
When lying on your side, place a U-shaped pillow, long pillow, or wedge-shaped pillow under your stomach. The pillow will support your stomach and back muscles while you sleep.
Step 2. Place a pillow between your legs and arms
Wrap your arms and legs around a U-shaped pillow or long pillow. The center of the pillow will support the stomach. This position is similar to hugging or hugging a pillow.
Placing a pillow between your legs and arms will help reduce stress on your knees and ankle joints
Step 3. Place a pillow along your back
Position a C, U, or J-shaped pillow along your back and between your legs. In this position, the pillow will support your lower back and upper back, as well as the hip area while you sleep. If you feel uncomfortable sleeping on your back, this pillow will also prevent you from rolling on your back while you sleep.
You can also place a wedge-shaped pillow behind your back to support your lower back
Step 4. Support the head and neck
Place a wedge-shaped pillow under a regular pillow to support your head and neck. This position will help reduce symptoms such as acid reflux or heartburn.
If you're using a C, U, or J-shaped pillow, keep your spine straight by placing your head and neck on the pillow as if you were using a regular pillow
Part 3 of 3: Choosing a High Quality Pillow
Step 1. Choose a pillow filled with hollow fiber or polystyrene foam
Both of these materials are hypoallergenic (does not cause allergies), and are resistant to water and odors. This material is also easy to wash and will not change its shape.
- Pillows with this kind of filling are usually more expensive, can reach hundreds of thousands, depending on the size.
- Keep in mind that whatever pillow you choose, make sure it can support your body weight and that its shape doesn't change during pregnancy. For example, if you are overweight, you should choose a pillow made of memory foam (foam that can return to its original shape) because the shape is not easy to change.
Step 2. Try a light pillow
The pregnancy pillow filled with Styrofoam beads is very light. In addition, the styrofoam grains allow the pillow to conform to the shape of the body easily. However, the downside is the noise it makes when you move. This sound is similar to what a beanbag makes when you sit on it.
- This filling is commonly found on cheaper pregnancy pillows.
- Pillows that contain Styrofoam beads are usually not machine washable. Therefore, choose a pillow that has a cover that can be washed.
Step 3. Choose a more supportive pillow
Pillows filled with micro beads are more supportive than pillows filled with Styrofoam beads. In addition, this type of pillow is also very light and only makes a low sound when you move.
- Like styrofoam pillows, micro-grain pillows tend to be cheaper, but it depends on the size of the pillow.
- Pillows filled with micro-granules are machine washable, but some are not. If you choose a pillow that cannot be washed, be sure to choose a pillow covered with a washable cover.
Step 4. Try an adjustable pillow
Pillows filled with memory foam adjust to the body and return to their original shape. However, memory foam does not circulate air well. As a result, the pillow can become very hot while you sleep through the night.
- Memory foam pillows tend to be more expensive, possibly as much as $1 million or more, depending on the size of the pillow.
- Also, memory foam pillows are usually machine washable.
- If you're worried about getting hot at night, try a pillow filled with memory bus scraps. This pillow will provide the same benefits, but the air can flow more easily thus cooling it.
Step 5. Choose a pillow that has a removable cover
Pillows with covers are ideal because they make it easier for you to keep them clean. You just need to remove the cover and wash it according to the instructions on the label. Look for pillows with zipped or unzipped covers.
If the pillow is not wrapped in a removable cover, choose one that is machine washable and will fit in the washing machine
Step 6. Pay attention to the size of the pillow
If you are taller than the average woman, choose a pillow with a length of about 250-350 cm. If you are of average height, buy a pillow that is about 160-170 cm long. The size of the pillow also depends on the size of the bed and your personal preferences.
- For example, if you have a small or medium bed, choose pillows that are not too big.
- The length of the pillow can also be influenced by fashion trends. For example, U-shaped pillows tend to last longer on the market than other types of pillows.
Step 7. Try choosing a pillow that is not too soft
Even if you are tempted to buy a soft pillow, it is recommended to use a slightly firm pillow. A firmer pillow will provide more support and the shape will last longer. You may feel uncomfortable at first, but over time you will get used to it.
