Best Knee Pillows – Top Picks and Buyer’s Guide

Best Knee Pillows Buyer's Guide

Many people find that sleeping with a pillow between their knees helps reduce pain and pressure, as well as improve circulation in both legs. Knee pillows are most popular with side sleepers, although back sleepers may place them beneath both knees for better support and comfort. Pregnant women and people with back or knee pain may also benefit from using them. Knee pillows come in a wide range of shapes and designs to accommodate sleepers with different preferences, and some models come with knee straps that help keep the legs in place. Most knee pillows are available for $30 or less.

This guide will look at some of the most common designs for knee pillows, as well as people who benefit from using them, tips for first-time buyers, and our picks for the best knee pillows sold today.

Common Designs and Features of Knee Pillows

Dimensions for knee pillows vary by brand and model. Most measure roughly 10 inches wide, and between four and six inches thick. They are also much lighter than primary sleeping pillows. The average knee pillow weighs one pound or less.

Common shapes for knee pillows include the following:

• Hourglass: This is the most common shape for knee pillows, as well as the cheapest option in most cases. The hourglass contouring aligns with the natural curvature of your knees for added comfort, which holds both legs in place throughout the night.
• Wedge: Wedge pillows have a triangular or half-moon shape, and are most suitable for back sleepers when placed beneath the knees. However, many side sleepers find they are sufficiently comfortable as well.
• Body: Body pillows are exceptionally wide, and designed to run the length of an adult’s figure. Some people tuck body pillows between their legs, which can result in less pressure on the back and less friction between the knees and legs. Body pillows are not necessarily designed to fit between the knees, but many people utilize them for this purpose. To learn more, check out our Best Body Pillows guide.

Knee pillows are usually made of memory foam or polyfoam, which may be one piece or shredded and contained in a case. They typically have a cover made from cotton or synthetic fibers, such as polyester and/or rayon. Most knee pillows are Medium Firm or Firm. This prevents the knees from compressing the pillow too much, which can reduce support and comfort.

Some knee pillows come with removable knee straps. These straps wrap around the knees to help the legs remain in place throughout the night.

Who Should Use a Knee Pillow?

Knee pillows reduce pressure in the back and hips, and also help alleviate tension in the hamstrings and calves. Preferences vary by sleeper, but the following people tend to feel most comfortable using knee pillows:

• Side sleepers: Many side sleepers experience discomfort with one leg resting on the other, as well as chafing and rubbing when the knees make contact. Knee pillows form a thick, cushioning barrier that keeps the legs apart.
• Back sleepers: While sleeping with a pillow between the knees may not be suitable for back sleepers, many find that sleeping with a pillow below both knees relieves tension and alleviates pressure. This also elevates the lower body, which can help with alignment and improve blood circulation in the legs. For this reason, knee pillows can be especially beneficial for back sleepers with poor circulation.
• Pregnant women: For many pregnant women, sleeping with a pillow between their knees reduces pressure in the hips and pelvis that occurs as their bellies widen. Knee pillows also help pregnant women who have poor spinal alignment due to back problems related to their size.
• People with back or knee pain: Keeping the legs and knees aligned can alleviate discomfort for people with back pain. The same is true of people who experience knee pain due to injuries or bodily stress.
• People with restless legs syndrome: Known as RLS, restless legs syndrome is a medical condition characterized by painful sensations in the legs, particularly while lying in bed. RLS can cause people to move their legs excessively during the night. Knee pillows provide extra stability that helps prevent legs from moving around too much. Models with knee straps can be particularly beneficial for people with RLS.

Some stomach sleepers may reduce discomfort by sleeping with a knee pillow between their knees, but a standard sleeping pillow may also accomplish the same goal. When stomach sleepers place a pillow beneath their knees, it can elevate the lower body to an angle that creates uneven support. Therefore, a knee pillow may not be suitable for stomach sleepers.

Important Considerations for Knee Pillow Shoppers

When shopping for a new knee pillow and comparing brands and models, here are a few factors to consider:

• How much do you weigh? Use your weight as a guide for the thickness of your knee pillow. As a general rule of thumb, heavier people tend to prefer thicker knee pillows while lighter people feel more comfortable with thinner pillows.
• Are you pregnant? Hourglass-shaped or straight pillows tend to be the best choice for side sleepers, and most pregnant women sleep on their sides to reduce the strain of carrying excess weight around their midsection. However, a second wedge pillow placed behind the knees can provide extra support as well.
• Do you sleep hot? Most knee pillows sold today are made of foam, which tends to absorb more body heat than other materials. This may be an issue for people who naturally sleep hot, although the excess warmth is usually isolated to the knees and legs, which may not be as problematic for some. The pillow cover may also indicate how hot the pillow sleeps, since cotton tends to sleep cooler than synthetic fibers.
• Do your legs move around when you sleep? Hourglass-shaped knee pillows are designed to keep the legs in place to some extent — but if you tend to kick or shift your legs frequently during the night, then a model with a removable strap may be the best option.
• What is the pillow’s return policy? Alternatively, some pillow manufacturers offer a satisfaction guarantee that allows returns and refunds at any point. If a satisfaction guarantee is available, then the pillow most likely won’t come with a warranty.

Pricing, Warranty, and Return Policy

• When in the market for a knee pillow, pricing, warranty, and return policy are all important factors to consider.
  • Pricing: For a quality knee pillow, expect to pay between $25 and $30. The most common factor that influences knee pillow pricing is often material, followed by size, durability, and brand reputation.
  • Return policy & warranty: Some knee pillows offer sleep trials, which allow customers to test out the pillow for a certain period and — if they are dissatisfied — return the product for a refund before the trial period ends. Sleep trials can be an effective way to try out different products without committing to a purchase.

  Note that although certain manufacturers offer return policies with their knee pillows, others may not due to hygienic reasons. However, a quality knee pillow should come with a warranty against manufacturer defects that lasts between one year and a lifetime.

Can I Use a Regular Pillow as a Knee Pillow?

Knee pillows may be specially designed with the proper density, shape, and feel to maximize benefits like reducing hip strain and dissuading you from sleeping on your back. However, if you prefer to use a traditional pillow as a knee pillow, we recommend a dense memory foam pillow. Memory foam models with high densities generally are the most similar in construction and feel to knee pillows.