4 Best Knee Pillows for Side Sleepers, According to Experts
A small shift in sleep position can make a big difference for hip and knee comfort.
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If you’re a side sleeper, you’ve probably felt that nagging ache in your hips or knees after a night in bed. And you’re not alone: Over 75% of the 10,000-plus respondents in our latest survey sleep on their side, a position that can put extra pressure on joints, especially if you’re dealing with chronic pain or past injuries. One simple fix? Sleeping with a pillow between the legs.
And while you can use a full-size body pillow, they're bulky, often pricey, and not exactly easy to stash. Knee pillows offer a more practical alternative. They're compact, approachable, and designed for targeted support—and many of our consumer testers found them surprisingly effective for easing pressure and improving sleep quality.
Our top picks:
- Best overall: Coop Home Goods Knee Pillow
- Best value: ComfiLife Orthopedic Knee Pillow
- Best cooling: The Company Store Knee and Leg Posture Pillow
- Best for pressure relief: Cushion Lab Side Sleeper Knee Pillow
In the Good Housekeeping Institute Textile Lab, we've tested hundreds of pillows, but knee pillows were new territory. To find out which ones are actually worth it, we evaluated top-rated options in the Lab and recruited 18 consumer testers to try them out at home.
Pros
- Firm, uniform support
- Top scores from testers for promoting alignment
- Can adjust thickness and firmness by removing foam inserts
Cons
- We found putting the cover back on after laundering tedious
- Slight learning curve
TESTING NOTES: 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—this allows the Coop knee pillow to fit a range of body types.
Beyond that, it was firmer than most of the pillows tested, offering solid support rather than immediately molding to your body. 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."
TAKE NOTE: 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 between your legs.
And, even though the cover washed well in the Lab, it was challenging to put it back on the sectioned foam. We recommend starting with the outer foam blocks rather than inserting from one side to the other.
RELATED: The Best Body Pillows
Pros
- Firm, uniform support
- Stays in place throughout the night
- Retains its shape
Cons
- Cover may wear out quickly
TESTING NOTES: This pick comes highly recommended by the partner of a GH analyst, who has slept with it for the past six (!) years. It's firmer than all the other styles we tested in the Lab, so it's best suited to people looking for dense support rather than pressure relief.
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.
TAKE NOTE: The only major concern was how the cover fared over time. Despite routine laundering, he's had to buy replacement covers over time, which adds to the overall cost of the pillow throughout its lifetime.
Pros
- Breathable, firm fiberfill
- Machine-washable
- Longer than a standard pillow for ample support
Cons
- Doesn't fit well in all washing machines
TESTING NOTES: 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 we recommend. Unlike our other picks, it's longer than a 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.
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.
TAKE NOTE: 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. We suggest using a front-loading machine or a top-loader without an agitator.
Pros
- Top-tested ergonomic pillow brand
- Molds well to your body without lacking support
Cons
- Sizing can be tricky
TESTING NOTES: 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 memory 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.
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.
TAKE NOTE: While the brand offers two sizes, it's a bit of a toss-up on what size is best for you. Some testers found the brand's recommendations inaccurate (Cushion Lab recommends the Large version for people over 5'8"). One tester 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.
The competition
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. Though pricey, it comes with extra fill to adjust the shape and firmness and offers supportive latex and wool options. It's not exactly intuitive to use—you'll need to read through the instructional pamphlets that come with it to get the most out if it.
We’re currently in the process of testing Bear’s Side Support Knee Pillow. There are a few other popular pillows we're hoping to test next, such as 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.
How we test knee pillows
After testing more than 200 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. They then try out the pillow over a series of weeks prior to rating it on overall comfort, support, temperature regulation, and more before providing in-depth feedback on their experience.
What to look for when shopping for the best knee pillow
✔️ 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.
Should side sleepers use a knee pillow?
Often, yes—especially if you have hip or knee pain. For side sleepers, placing a pillow between the legs can help keep the hips aligned and reduce pressure on the joints. “For patients with hip issues like arthritis or bursitis, we typically recommend placing a pillow between the legs,” says Jonathan S. Kirschner, M.D., RMSK, physiatrist at the Hospital for Special Surgery (HSS).
That said, there’s no one-size-fits-all solution. The goal is simply to find a position that feels comfortable and supportive. If you’re curious, start with a regular pillow between your knees before buying anything new. If that helps but doesn’t feel quite supportive enough, then a knee pillow or body pillow may be worth the upgrade. Just give it a few nights—there can be a bit of an adjustment period.
Do orthopedic knee pillows work?
Sometimes, but you may have to experiment with sizes. While some testers (including those with hip bursitis) found knee pillows helpful for alignment, others thought they were too firm or too small and preferred a regular or full-size body pillow instead.
They’re a good option if you want targeted, firmer support without bulk. But if you prefer more coverage or a softer feel, a standard pillow or body pillow may work better.
Why trust Good Housekeeping?
Grace Wu is a 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, a physiatrist at the Hospital for Special Surgery (HSS) in New York City.
