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Knee Pillows Australia - Buying Guide

Small pillow, big difference. A knee pillow keeps your hips, pelvis and lower spine in neutral alignment through the night - reducing the hip twist, lower back tension and morning stiffness that side sleepers commonly experience. Read our related side sleeper pillow guide.

A knee pillow is a small, shaped pillow placed between the knees for side sleepers or beneath the knees for back sleepers. The right knee pillow holds its position without sliding, supports your legs at the correct width, and is slim enough to tuck comfortably between the thighs. For a small investment, it's one of the most reliable ways to wake up with less lower back tension.

At a Glance

  • Side sleepers place the pillow between the knees; back sleepers place it under the knees
  • Contoured memory foam in an hourglass shape suits most side sleepers
  • Thickness should match your build - 10-17 cm is the typical range
  • Also useful during pregnancy and for sciatica, hip bursitis and post-surgery recovery

Three Ways to Use a Knee Pillow

Same pillow, three positions - each solves a different problem.

Between the knees Between the knees
Most Common Use

Between the knees for side sleepers

Place the knee pillow between your knees when sleeping on your side. This stops the top leg from dropping forward and twisting the hips - the most common cause of lower back tension for side sleepers.

  • Keeps hips square and spine in a neutral line
  • Reduces pressure on the lower lumbar region
  • Relieves pressure at the inner knees
  • Best shape: contoured hourglass with a narrow waist
Under the knees Back Sleepers
Back Sleepers

Under the knees for lumbar relief

Back sleepers place the knee pillow beneath both knees to gently lift the legs. This flattens the natural arch in the lower back, taking pressure off the lumbar spine and letting the lower back settle into a more relaxed position.

  • Reduces pressure on the lumbar spine
  • Gently flexes the knees into a resting posture
  • Helpful after long hours standing or desk work
  • Best shape: cylindrical bolster or half-moon contour
Pelvic support Pregnancy and Hip Pain
Pregnancy & Hip Pain

Side sleeping support through pregnancy

Pregnant sleepers and anyone with hip discomfort benefit from a knee pillow that keeps the legs parallel. This reduces pelvic pressure and supports the lower back as the body shifts through pregnancy - from the second trimester onwards.

  • Keeps hips level as pelvic weight increases
  • Reduces pressure on the sciatic nerve
  • Pairs well with a full pregnancy pillow
  • Also helpful for hip bursitis and postpartum recovery
Thigh Cushion Thigh Cushion
FOR HIP PAIN

Between the thighs for hip and back relief

Place the knee pillow higher between your thighs rather than at the knees when side sleeping. Positioning the pillow closer to the hip joint supports the full length of the upper leg, which is ideal if you experience hip bursitis or radiating lower back pain.

  • Stabilises the upper leg at the hip joint
  • Reduces strain on the hip bursa
  • Eases radiating sciatic discomfort
  • Best shape: thick rectangular or contoured block
Between the Calves Between the Calves
FOR LEG ALIGNMENT

Between the calves for lower leg support

Place the knee pillow between your lower legs when side sleeping if your knees naturally sit together but your ankles press against each other. This keeps the full length of the leg supported without forcing the knees apart.

  • Prevents ankle-on-ankle pressure
  • Keeps lower legs parallel and supported
  • Relieves pressure along the shins
  • Best shape: long rectangular or slim bolster
Ankle Prop Ankle Prop
FOR BACK SLEEPERS

Under the ankles for lower back relief

Place the knee pillow under your ankles while sleeping on your back to create a slight elevation and gentle knee bend. This takes tension out of the lower back and hamstrings without the higher lift of a full wedge.

  • Relieves lumbar tension in back sleepers
  • Encourages a soft, natural knee bend
  • Reduces strain on the hamstrings
  • Best shape: small contoured or D-shaped pillow

Quick reality check

When the pillow sits at the right thickness, your top leg should rest level with your hip - not lifted up toward the ceiling, not dropped down toward the mattress. Imagine a straight line from hip to knee to ankle.

Who Uses a Knee Pillow?

Knee pillows help a wider range of people than most realise - not just side sleepers with back pain.

Side Sleepers

Roughly 60% of adults spend most of the night on their side - the position most likely to benefit from a knee pillow.

Pregnant Sleepers

From the second trimester, side sleeping is recommended and a knee pillow takes pressure off the hips and lower back.

Post-Surgery Recovery

Commonly recommended after hip replacements, knee surgery or spinal procedures to keep joints in a neutral resting position.

Sciatica Relief

Keeping the hips aligned relieves pressure on the sciatic nerve as it runs from the lower back down through the pelvis.

Hip Bursitis

Direct pressure on an inflamed hip can wake you repeatedly. A knee pillow redistributes weight off the affected joint.

Lower Back Tension

One of the most common recommendations from physiotherapists and osteopaths for chronic lower back discomfort at night.

Tips for Getting the Most Out of Your Knee Pillow

Five practical adjustments to make sure your knee pillow is actually working.

1

Give it 1-2 weeks to adjust

If you've slept without a knee pillow for years, having something between your knees feels strange at first. Most people stop noticing it after a week and notice the benefits within two.

2

Check your top leg is level with your hip

If your top knee is lifted higher than your hip, your pillow is too thick. If it's dropped down below your hip, the pillow is too thin. A straight hip-knee-ankle line is the goal.

3

Wash the cover every 2-4 weeks

The cover catches sweat from the inner thighs. Wash the removable cover on a cool cycle, air dry, and spot-clean the foam core if needed. Never machine-wash memory foam.

4

Use the strap if you move a lot

Pillows with an adjustable strap wrap around one thigh so the pillow travels with you when you switch sides or roll. Worth the small extra cost for restless sleepers.

5

Replace foam pillows every 2-3 years

A knee pillow that no longer holds its shape won't hold the gap between your knees. If you can flatten it easily with your hand, it's time for a new one.

Need Help Choosing?

Our Australian-based sleep experts can help you find the right knee pillow for your sleeping position, body build, and any specific concerns like pregnancy, sciatica or post-surgery recovery.

Shop Knee Pillows Pillow Buying Guide Speak to an Expert

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Frequently Asked Questions

Do knee pillows really work?

Yes. A knee pillow holds the legs parallel, which keeps the hips square and the lower spine in neutral alignment. Without one, side sleepers let the top leg drop forward, twisting the pelvis and pulling the lumbar spine out of line. Most people who try a knee pillow for 1-2 weeks notice less morning stiffness and lower back tension.

Which knee pillow is best for side sleepers?

A contoured memory foam knee pillow with an hourglass shape works best for most side sleepers. The narrow waist of the hourglass sits between the thighs, while the wider ends rest against the knees and calves. This shape stays in place through the night. Softer fibre-fill knee pillows are an option if you prefer less structure.

Are knee pillows good for lower back pain?

Side sleepers with lower back tension often find knee pillows make a noticeable difference by keeping the spine aligned. Back sleepers can also use a knee pillow under the knees to gently lift the legs and relieve pressure on the lumbar spine. If back pain persists, speak with your GP or physiotherapist to confirm the underlying cause.

Can I use a knee pillow during pregnancy?

Yes. Knee pillows are popular with pregnant sleepers from the second trimester onwards, as side sleeping becomes the recommended position. The pillow keeps the hips level and takes pressure off the lower back. Some pregnant sleepers prefer a full-length body pillow or pregnancy pillow for additional belly and back support.