If You're a Side Sleeper With Hip Pain, This Odd Mini Pillow May Help (2024)

During the evaluation process, the top concerns from our testers were size and thickness, so it's no surprise that this adjustable model outperformed the rest. The contoured edges also extend further than other orthopedic styles, which only curve in partially along the length, so it'll fit a range of body types.

Beyond that, it was firmer than most of the pillows I tested, offering solid support rather than immediately molding to your body. In the Lab, the cover washed well, but it was challenging to put it back on the sectioned foam; I recommend starting with the outer foam blocks rather than inserting from one side to the other.

User feedback: Several of our testers praised its support, highlighting how it helped keep their hips comfortable. One said, "I actually have hip bursitis, [and] the pillow helped align me in my sleep." Another shared, "I immediately felt relief in my lower back when I laid down."

Still, if you move around in your sleep, there's a slight learning curve to most knee pillows: You'll need to actively work to keep it in place under the covers.

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If you want something a little more cushiony, this pick provides gentle support and great pressure relief. The standard size is especially well-suited to those with smaller frames, as many knee pillows can feel too bulky, while the large size is great if you know you'll need a wider gap.

The cover washed well, but when it came to putting it back on the pillow, it took a little extra time to align than others. This was the softest of the styles we tested, but it still rebounded fairly quickly in pressure tests.

I think this is a great pick if you're curious but skeptical about knee pillows as a whole. During the initial stages of testing, most of our at-home testers had two chief complaints: Either the knee pillow was too large and firm or too small and soft, but the majority found a softer pillow easier to adjust to.

User feedback: Testers praised its balance of comfort and support, highlighting how it molded to their bodies just the right amount. One of our testers who had a knee injury earlier in the year especially appreciated the plush support for added protection and relief.

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If you sleep with a down or down-alternative pillow between your legs, but wish it was a tad more supportive, this is the one I'd recommend. Unlike our other picks, it's longer than your standard bed pillow, so you'll get ample coverage, and it has two sections of firm down-alternative fill to help fit snugly between your legs. It's also great if you're a hot sleeper since popular foam options tend to overheat.

There are some caveats: You'll have to pay a little extra for a cover and while the pillow itself is machine washable, it doesn't fit well in some washing machines. I suggest using a front-loading machine or a top-loader without an agitator. Still, it washed well and maintained its shape and feel.

User feedback: Our testers found the fill notably firm for fiberfill and appreciated the overall length and neutral appearance. Some disliked that it didn't necessarily mold to their bodies, but others liked how it breathed better than other foam pillows they've tried. As a combination sleeper who moves in her sleep (not by choice), I was surprised at how I spent the entire night on my side when using this, though it took some time to adjust to.

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This pick comes highly recommended by the partner of a GH analyst, who has slept with it for the past four(!) years. It's firmer than all the other styles we tested in the Lab, so it's best suited to users looking for dense support rather than pressure relief. Plus, it comes with the backing of more than 30,000 Amazon reviews.

User feedback: Our staffer's 6'4" husband said, "the material is thick and firm, so it rests between my knees without being crushed or flattened." He also highlighted how the curved shape helps it stay in place throughout the night compared to a bed pillow.

The only major concern was how the cover fared over time, despite routine laundering, he's had to buy replacement covers over time. Other online reviewers had similar concerns, but many still stood by this style over all others.

Known for their seat cushions and lumbar support pillows, Cushion Lab is one of the best in the field when it comes to ergonomics (I'm even sitting on the seat cushion as I write this!). I was particularly impressed by how the foam in this pillow molds to your body without sinking in for a mix of pressure relief and support.

Compared to similar styles in our tests, you could feel the difference in design: The larger size sat nicely between the knees or thighs for a range of body types.

User feedback: All of our testers highlighted how well this pillow cushioned their knees. One said, "The contoured shape of the pillow provided a nice cradling effect that made my knees feel cushioned and kept them securely in place." Another highlighted the supportive nature, which easily helped maintain a gap between her knees.

While the brand offers two sizes, it's a bit of a toss-up on what size is best for you. Some online reviewers found the brand's recommendations inaccurate (Cushion Lab recommends the Large version for users over 5'8"). Several users well under 5'8" preferred the Large size, while others found the standard size a tad too wide for comfort. Luckily, the brand offers a hassle-free return process, so you can find your ideal fit.

Sleep Number's Knee Pillow comes with high praise from thousands of online reviewers, but it earned mixed feedback from our testers. Some found it too thin, while others disliked the shape. Still, it washed well, and testers liked the soft, fleece cover and the minimal footprint. If you find a normal down or fiberfill pillow too thick, you might like this, but so far, in our tests, the results are inconclusive.

Tempur-Pedic's All Purpose Pillow uses their popular pressure-relieving foam. Its peanut shape is versatile, so you can use it as a neck pillow or lumbar pillow, and its compact size makes it especially great for travel. Our testers liked this multi-purpose aspect, but several found it too small for using between their knees.

Noble's Lower Body Pillow is great if you're looking for a body pillow for putting between your legs, but, like most body pillows, it's large. It's on the pricey side, but it comes with extra fill to adjust the shape and firmness and offers supportive latex and wool options. But it's not super intuitive: It comes with a lot of instructional pamphlets that are worth thoroughly reading through.

There are a few other popular pillows we're hoping to test next, such as Pillow Cube's Knee Cube, the Contour Legacy Leg & Knee Foam Pillow and Everlasting Comfort's Knee Pillow with Straps. All have either unique shapes or features compared to our current top-tested picks.

After testing more than 175 pillows in recent years, we've refined our pillow-testing process. Here are some of the key metrics we consider:

• Durability/washability: We first score each pillow on its care label instructions for how easy it is to clean. From there, we wash the pillows (or pillowcases) and closely observe any changes after both the initial wash and several washes.
• Ease of use: For styles with a removable pillowcase, we gauge how easy it is to put the pillowcase back on after laundering.
• Performance: Depending on the type of fill and pillow shape, we'll place weights on each pillow for a set amount of time before recording how long it takes for the material to fully recover (or bounce back). We also take note of how the material responds to this weight (e.g. whether it sinks in or holds its shape).
• Consumer testing: To ensure each pillow gets a fair test, we match consumer testers with a pillow based on their personal preferences and sleeping style. Users then try out the pillow over a series of weeks prior to rating it on overall comfort, support, temperature regulation and more. They then provide in-depth feedback on their experience.

✔️ Material/fill: Most knee pillows we found online are made of solid memory foam, though some instead use a fiberfill.

• Memory foam is known for its pressure relief, but most knee pillows will either feel notably firm and supportive or soft and cushiony. If you want firmer support, look for high-density foam.
• Polyester fiberfill often has a fluffier texture and offers more breathability than foam, which has a tendency to trap heat.

✔️ Size, shape and firmness level: Many orthopedic knee pillows you'll find have a similar look with an hourglass-like contoured shape and either a firm or cushioning feel. The most important aspect is how wide the gap between your knees or legs is when using it.

Make sure to check if your body feels aligned with the pillow: If your legs tilt inwards, look for a thicker, firmer option. If they extend outwards, you'll need a slimmer or softer style.

✔️ Care: Unlike bed pillows, there aren't standardized sizes or cases for knee pillows, so you'll need to rely on the case sold specifically for your model. Make sure the case (and the pillow itself, if washable) are easy to care for and fit into your laundry routine.

For side-sleeping patients with hip issues like arthritis or bursitis, Dr. Kirschner typically recommends sleeping with a pillow between the knees or legs to prevent excessive pressure in key areas.

So if you're struggling with knee or hip pain as a side sleeper, sleeping with any kind of pillow between your legs — whether an orthopedic knee pillow, a body pillow or a regular pillow — is worth trying. Still, Dr. Kirschner cautioned, "There is no one best approach. The most important thing is finding a pillow and position that is comfortable to you."

Based on our consumer tester feedback, I'd agree. Here's what I'd recommend: If you're unsure about what to do, start by sleeping with a spare pillow (if you have one) between your legs or knees before investing in a body pillow. If you like using that, great! If you wish it was a tad more supportive, I'd think about investing in a body pillow or knee pillow.

If you go the route of purchasing a knee pillow, allow for an adjustment period, similar to a new mattress. It can be an odd experience. If you move around in your sleep, you might even wake up to find the pillow on the floor for the first few days.

Yes and no, despite their similarities in shape, most orthopedic knee pillows can vary greatly depending on the firmness level and size, so it can be hit or miss.

For some of our testers, including a few with hip bursitis, a knee pillow proved notably helpful in promoting alignment. Several testers, however, preferred using a normal pillow (like the ones you typically sleep on) or a full-size body pillow as some knee pillows felt too firm for alignment or too short for personal comfort.

I'd recommend knee pillows to those who want firm support and don't care for coverage around the entire leg. If you like the coverage of a normal pillow but want a firmer feel, consider our pick from The Company Store or opt for a body pillow instead.

At the Good Housekeeping Institute Textiles Lab, we've reviewed our fair share of pillows (over 175!), relying on in-Lab testing, thorough feedback from at-home testers and the scientific expertise of our textiles analysts.

Grace Wu is textiles product review analyst at the Good Housekeeping Institute. Beyond knee pillows, she's also tested various ergonomic pillows, from pillows for neck pain to lumbar support pillows and seat cushions. Prior to joining GH, she earned a Masters of Engineering in materials science & engineering and a Bachelor of Science in fiber science from Cornell University.

For this story, she consulted notes from past interviews with Jonathan S. Kirschner, M.D., RMSK is a physiatrist at the Hospital for Special Surgery (HSS) in New York City.