It should be between my knees to relieve lower back and hips but I thought my head fits perfectly in the little groove and it relieves my neck and also my upper back pain. Now it's a pillow. yes pillow I bought something larger between my knees and hips and am using this item as a pillow and I can't tell you what the difference is. I work 10-12 hour days and look down all the time so my neck muscles are screaming at me at the end of my shift and using this pillow as a pillow had a huge impact on my pain. Definitely recommend this product!
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