The Fast Facts
- Knee pillows can help keep the spine and hips aligned for side sleepers, potentially easing hip pain and joint tension in the knees, ankles, and lower legs.
- Back sleepers can also benefit from knee pillows by placing one under their knees to alleviate pressure on the lower back.
- The Company Store Knee and Leg Posture Pillow is a top choice thanks to its polyester fill and dual-chamber design, which offer ergonomic support and keep it in place better than memory foam options.
Sleeping positions are a part of life that we don’t usually choose ourselves — instead, sleeping positions pick us.
If you’re a side sleeper, you probably know there are pros and cons to this sleeping position. For example, potential nighttime hip pain is one major con. But a knee pillow can offer quick relief.
You may be surprised to learn that knee pillows help back sleepers get comfortable, too. Adding a pillow under your knees (instead of between them) can offer a quick boost of pressure relief.
As always, the knee pillows featured here had to pass Healthline’s vetting process. In addition, our writers tested most of the products to offer their firsthand experience.
| Product | Type | Materials | Price |
|---|---|---|---|
| The Company Store | flat knee pillow | polyester, cotton | $$$ = over $80 |
| Hidetex | shaped knee pillow with a strap | polyester, memory foam | $ = under $40 |
| Coop Home Goods | shaped knee pillow without strap | polyester and bamboo-derived viscose rayon, CertiPUR-US certified memory foam | $ = under $40 |
| 5 Stars United | half-moon bolster pillow | polyester, memory foam | $ = under $40 |
While there isn’t much scientific research on the benefits of knee pillows specifically, older research shows that people spend a lot of time overnight sleeping on their side.
Knee pillows can help keep the spine and hips aligned.
Medical Perspective“Using a knee pillow can make a noticeable difference in sleep comfort, especially for side sleepers. Knee pillows help keep the hips, pelvis, and spine in better alignment, which reduces strain on the hips and lower back and allows the muscles to relax during sleep. Many people also find that knee pillows decrease pressure on the knees and can improve overall sleep quality.
I’ve found that when I don’t use one, I often wake up with hip pain because my top leg falls forward and twists my spine.”
— Debra Sullivan, PhD, MSN, RN, CNE, COI
Learn how sleeping position can affect your health.
Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
Here are the important factors we considered during our vetting process:
- Ratings and reputation: To help make your choice a little easier, our list contains only pillows from brands with high ratings and trusted reputations. This includes transparent return policies and legitimate ways to contact the company if you have issues.
- Materials and shape: Why not just grab a standard pillow for knee support? Good question. Pillows intended for your head and neck are generally not sturdy enough, nor are they the right shape to properly support your knees. Our list includes a variety of materials and different shapes depending on your pain or sleep style.
- Support and alignment: Spinal alignment is important for reducing back pain. The pillows on our list are made using supportive, contouring materials, so they will align your back nicely and won’t flatten out like standard pillows often do.
These pillows have also been vetted to ensure that they align with Healthline’s brand integrity standards and approach to well-being. You can read more about our vetting process.
If you’ve done any shopping for knee pillows, you know there are almost too many to choose from. You can spend days sorting through slews of different shapes, sizes, materials, and brands.
When shopping, consider the following points to narrow down your choices:
- whether you prefer to sleep on your side or your back
- the shape of the knee pillow
- if you might need a strap to keep the pillow in place if you move
- whether the materials are comfortable, breathable, and washable
- how much space you have in your bed for the pillow
- if you need more full-body support than a smaller knee pillow can provide
While there is very little research looking into the benefits of knee pillows for side sleepers, they are generally thought to help keep the spine and hips in proper alignment while someone sleeps.
Not all back sleepers need to sleep with a pillow under their knees, but doing so can alleviate pressure on the lower back.
The best knee pillow for back sleepers in our list is the 5 Stars United Knee Pillow due to its versatile half-moon shape, supportive materials, and affordable price.
Knee pillows are available for side and back sleepers in a range of materials and price points. These pillows usually offer strong support and pressure relief, and can help keep the spine aligned.
When buying a knee pillow, consider the position you sleep in most, the cushion’s materials and shape, and whether knee support is what you need to improve sleep or relieve pain.