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Pillow Support Crochet Pattern & Stretches for Crochet Fatigue

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While crocheting, especially in the crochet crunch time leading up to the holidays, your body may begin to experience crochet fatigue. What in the world is crochet fatigue, you ask? If you experience a sore neck, sore shoulders, sore elbow, or sore hands after a crochet binge then you, my friend, are experiencing crochet fatigue. Which means you need a pillow support for crochet!

Support pillow for crochet fatigue free crochet pattern

This pillow gives our elbows something on which to rest which, in turn, brings the work closer to the face. This means that we are not hunched over trying to see our stitches. Did you know that for every inch your head hangs forward (while crocheting/knitting/playing on your cellphone/reading etc) an additional eight to ten pounds of pressure is placed upon your upper back and shoulders? For each and every inch! Talk about straining those muscles, which then begin to weaken, which leads to dull aches and headaches, which leads to less crochet time, which leads to sadness and despair. For me, at least. 😉

Crochet stretches

Free crochet pattern pillow support

Stretches for Crochet Fatigue

Before we get to the free crochet pattern for the pillow support, let’s go over the WHY you get crochet fatigue and some basic stretches that will help you crochet longer and more comfortably. If you watch the weekly LIVE videos on the Heart Hook Home Facebook page, you’ll know that my sister, Dr. Meadow, is a professor of anatomy at a prestigious chiropractic college. She is also a knitter, crocheter, and general crafter. A BIG thank you to her for explaining what muscles/nerves we are straining as we work and how to strengthen said muscles (even if we can’t pronounce them). Ha!

The deep neck and upper back muscles that take the brunt of the abuse of crochet fatigue include: trapezius, rhomboid major and minor, levator scapulae, splenius capitus and cervicis, semispinalis cervicis and capitis, erector spinae group cervical and capitus portions (longissimus and spinalis in particular).

It’s okay if you didn’t read all of that. 😉

Many of the forearm and wrist movers (flexors, extensors, and rotators) originate just above the elbow. The fast and repetitive twisting motion of crochet means that these muscles can become inflamed. Stretching these muscles and varying their movements can get the blood flowing and relieve tension on compressed nerves.

The continued and prolonged forward head translation (hanging your head to see your stitches or to play with your cellphone etc) can cause problems on the front side of our bodies, too. Compression of the nerves and vasculature to the arms leads to tingling, a dull ache, pain, and loss of strength in the arms (usually on both sides in this case). Also, since the muscles on the lower front of the neck help to increase the size of the rib cage when we breathe (especially deeply), it means reduced volume of breath and less oxygen to your tissues.

Finally, all this repetitive and compressive strain of crocheting, sitting too long in one position, etc, can remodel the bones over time so that they become unable to realign properly. That puts pressure on neurovasculature (arteries, veins, nerves) leading to pain, numbness, tingling, bad skin tone and texture, loss of strength, etc etc.

Thanks, Meadow! Now let’s discuss what we can do about it, mmmkay?

Some stretches that will alleviate crochet fatigue:

Wall Angels will help to strengthen the upper back and shoulder region. For this exercise you will stand as straight as possible with your back against the wall; shoulder blades touching the wall at all times. Bend your elbows and raise and lower your arms as you would to make a snow angel in the winter. This strengthens the muscles which support your neck and head.

Forearm stretches will help to alleviate the crochet fatigue in your arms and elbows. Place your hands flat on the wall and stretch those muscles out.

Take a break! I know, I know. TRUST ME, I know. You get in a crochet groove, your behind is molded your chair, and you’re knocking out that project. If, however, every time you get up to get a drink, to use the restroom, or to tend to the kids or pets, take a few minutes to stretch those muscles out and you’ll be able to crochet longer and more comfortably!

Pillow support for crochet fatigue

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Pillow Support for crochet

Pillow Support Crochet Pattern

Materials:

Approx. 350 yards bulky (size 5) yarn
Crochet hook in size J/6mm
Polyfil (about 12 – 15 oz)
Pantyhose (optional, but it helps to keep stuffing from working its way out of the stitches! More on that here.)

Gauge: 10 sts x 6 rounds = 4″ square

Using pantyhose in crochet

Pattern Notes:

The chain at the beginning of the round does not count as a stitch.

The first stitch of each round is made in the same stitch as join.

I used the yarn under method of starting each row to help keep the seam from migrating.

The few slip stitches across the curved portions also help keep the pillow from twisting.

If you need help reading a crochet pattern, make sure you head over here and check out this detailed post.

Crochet pattern for pillow support for crochet fatigue

Get the ad-free, printable PDF of this pattern here

Pin it for later here

Round 1: Magic circle, ch-2, 10dc in circle. Join to top of first dc with sl st. (10)
Round 2: Ch-2, 2dc in each st around. Join to top of first dc with sl st. (20)
Round 3: Ch-2, * dc in next, 2dc in next * repeat between * * around. Join to top of first dc with sl st. (30)
Round 4: Ch-2, * dc in next 2 sts, 2dc in next * repeat between * * around. Join to top of first dc with sl st. (40)
Rounds 5 – 13: Ch-2, dc in each st around. Join to top of first dc with sl st. (40)
Round 14: Sl st in first (this helps to keep the pillow from curling) Ch-1, hdc in same and next 17 sts. Dc in next 22 sts, Join to first hdc with sl st. (40)
Round 15: Ch-1, hdc in same st, sc in next 16 sts, hdc in next. Dc in next 22 sts. Join to first st with sl st (40)
Round 16: Ch-1, hdc in same st, sl st in next 16 sts, hdc in next. Dc in next 22 sts. Join to first st with sl st (40)
Repeat rounds 15 & 16: FIVE times
**start stuffing**
Rounds 27- 31: Repeat round 15
Round 32: Sl st in first (this helps to keep the pillow from curling) Ch-1, hdc in same and next 17 sts. Dc in next 22 sts, Join to first hdc with sl st. (40)
Rounds 33 – 37: Ch-2, dc in each st around. Join to top of first dc with sl st. (40)
***if you’d like added width, simply continue until desired width reached***
Round 38: Sl st in first (this helps to keep the pillow from curling) Ch-1, hdc in same and next 17 sts. Dc in next 22 sts, Join to first hdc with sl st. (40)
Rounds 39 – 42: Repeat round 15
Round 43: repeat round 16
Round 44: repeat round 15
Repeat rounds 16 & 15: FIVE times
**add more stuffing**
Round 55: repeat round 14
Rounds 56 – 64: Ch-2, dc in each st around. Join to top of first dc with sl st. (40)
**add more stuffing**
Round 65: Ch-2, * dc in next 2 sts, dc2tog * repeat between * * around. Join to top of first dc with sl st. (30)
Round 66: Ch-2, * dc in next, dc2tog * repeat between * * around. Join to top of first dc with sl st. (20)
Round 67: Ch-2, dc2tog around. Join to top of first dc with sl st. (10)
Finish stuffing and fasten off leaving a long tail for sewing end shut.

You. Are. Done! This support pillow will help eliminate crochet fatigue, but also remember to take breaks and to work your stretches. Crochet on, friends!

more Free crochet patterns and tutorials:

Straight Up EASY Vertical Stripes Sweater Free Crochet Pattern
Easy Peasy Lemon Squeezy Pullover Crochet Pattern
How to Size Crochet Beanies + Master Beanie Pattern
Four-Hour Fall Sweater Free Crochet Pattern
Which Cotton? A Cotton Yarn Comparison for Crafters
How to Make an Invisible Join in Crochet
Caron Big Cake Carry-All Bag One Skein Wonder
How to Sew Crochet Pieces Together Using the Mattress Stitch

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59 Comments

  1. Thank you so much for this pattern! I broke my 8th Right Rib up in the cartilage. I saw a (beyond my very humble means) version of this. I'm going to end up using worsted weight yarn, but you have graciously provided the technical know how I was missing to make this out of an old body pillow!
  2. Hi. I can't believe my shoulders don't hurt. Thought it was from pushing myself up because of needing a knee replaced. Whatever it was I made my version of your pillow. I made 3 separate pillows not to wrap around me. Every moment is much better. Any advise for my hands. Keep crocheting!
  3. Thank you so much for this post, I was thinking I was going to have to stop crochet for a while, I've got chronic pains across my shoulders and numbness in my hands. Now I know why and what to do, thank you again
  4. Some rows end with "slip stitch in first" and the next row begins with "slip stitch in first". So are we slip stitching twice? Sorry for the confusion and thank you in advance for your help!
  5. Hi, I think I followed the patter correctly, but my pillow twisted. The areas where the pillow should bend are not on the same side. Please help.
  6. I have no idea if you are even still around but I need you hear this LOUD THANK YOU! I have a brittle bone disease called Osteogenesis Imperfecta which is Brittle Bones & it also involves loose joints that can (& mine do) dislocate. My right shoulder keeps dislocating even though I have had so far 2 reconstructive surgeries & trying to crochet & even type is hard to do as I figure out a way to be in a position that keeps me from dislocating. Your pillow will work! I know this because I have been buying small pillows & putting them around me in the shape as this pillow & it helps takes the space where my small body hits the hard sides if I lean or stretch. You have no idea how thankful I am and and I am going to share this (linked to your page) with an O.I. (Osteogenesis Imperfecta) group I & many crocheters & knitters are in. From the bottom of my heart... Thank you! I am going to start this now- I was not going to start crocheting again until this recent break healed (sternum from washing hair in bathroom sink ugh) BUT I am going to get to this right away! <3 <3 <3
    1. Just saw this post. Now I'm trying to make it. I opted for a smaller hook hoping the stitches will be tighter (like in Ami). But my beginning rows look very holey. I tried that YU thing (which I don't understand for DC) and it seems to create even bigger holes. Plus, I understand the first 2-ch don't count, so do I start my DC right on the same DC that I ss to? I thought I have a fairly good grasp of written patterns but it seems I need a video tutorial for this. I feel like a newbie.
  7. Three weeks ago I started having numbness and tingling in left shoulder down to thumb. My chiropractor said pinched nerve. Going to try the stretches and make the pillow hope it helps
  8. This is just wonderful!! Perfect!! what a marvelous idea!! Thank you so much for sharing this info and pattern with us!! big hugs, Gramz
  9. I love your crunshies pattern my daughter is a hair dresser and she wants me to make beautiful things for ladies and girl and little girls for their hair. You look so sweet i m a grandma called Mamou by my grandson. I make plush toy elephants ect.... Joanne
    1. Hi Lena! If you are wanting bigger like to fit on your lap, I have a support pillow pattern that could work for you. It can be found here: https://hearthookhome.com/pillow-support-crochet-pattern-stretches-for-crochet-fatigue/
  10. I see people are having a hard time with the rounds and stuffing? I thought why not make a long rectangle and then make your stuffing in the hose then wrap the rectangle around the stuffed hose and secure with safety pins or quilt clip to sew together down the seam all nice and tidy and straight? I’m sorry I don’t have a picture to show you but it’s the same stitches across and rows down and easier to count rows too. Good luck happy crocheting
  11. Any tips on the stuffing part? I am stuffing the panty hose but when I stuff in what I have crocheted, it is so irregular, and also, you can see too much of the inside. Clearly, it is not looking as even and nice as yours. Any advice would be appreciated. Thanks
    1. It helps when you break up whatever material you plan to stuff with. I do a lot of amigurumi, and breaking up the polyfiber filling is crucial because the filling can tend to bunch together into semi solid chunks. Pulling it apart to the size of cotton balls ( loosening it after ward) helps to later be able to "shape" the prices to the desired result. Loosely add stuffing from the inner walls to the center. Or from the outside I until you have the density that is most suitable for you. Or you could try other materials like scrap yarn, old t shirt rags. I've even used foam pellets from dying bean bag chairs before I got the hang of polyfiber. Shredded newspaper even
  12. I’m having so much trouble keeping the seam from moving. I’ve had to redo it 3 times. Can’t figure out what I’m doing wrong. I’m doing the yarn under on the first stitch. Should I also do it on the slip stitch to join? Is that what I’m doing wrong? So frustrating.
  13. Pingback: Crochet Crafts To Make And Sell ~ Cassie Smallwood
  14. Hi I struggle with instructions as it says the chains at the beginning of each round doesn't count as a stitch on row 3 it says ch2 then * DC next next stitch and 2 DC in next * My question is what do I do in the ch2 I can't tell if I do a stitch in it or not Thank you tia
    1. Hi Pam just completed mine using double strand as Ashlea suggested and it worked out perfectly. Thank you Ashlea for yet an awesome tutorial. You the best ❤️
  15. I found this pattern from the new traveling pillow pattern that you posted! I don't remember seeing it before but was thinking of buying a boppy nursing pillow for this exact problem. I was THRILLED to stumble upon this pattern! I think this is going to work out perfectly for me!!!!! I read in comments above about how to do the yarn under method... BUT when you say "I used the yarn under method of starting each row to help keep the seam from migrating." Does this mean that you did this on the slip stitch to join, or on your first stitch of the new row or the chain to start a row? I want to try to do this correctly. Thanks a bunch!!!!
  16. Thank you for the pattern and exercise tips. Thank you Dr. Meadows for the explanation. I love my chiropractor and visit monthly. She adjusts my wrists also and that is very helpful.
  17. Hi from Canada Alberta. I'm making your support pillow total yah. So my questionschedule are. Did you extend if so how many more rows? How much would you charge for this thanks for making this I to free and just yah I'm at half way mark on the extended part after round 33 to 37 thanks!
    1. Hello Bernie! I crocheted mine exactly as the pattern states, but if you want to make it larger I would add to it in the middle portion. I'm thinking about $40 to crochet one? You could use the stuffing out of an old pillow to save on the cost of polyfil.
      1. We use our pillows here lol I just make the sleeve of it and they can stuff it lol if I ship it out anywhere. I made it the way you had it. Tried it but find it to big in hiegth for me so I sighs ripped it out and went to only 1 increase round I'm on the first bend. I'll post when I'm happy with it. Ty for replying back!
    1. Hi Linda! Normally with yarning over, you bring your yarn over the hook from back to front...with yarning under, we are bringing the yarn over the hook from front to back. This is done to help keep the seam from migrating. Hope that helps!
      1. Thank you for explaining. I tried to find out elsewhere, and never could. Thanks so much. Linda
      1. Almost finished with mine...I can' t till I am done...Hoping this help me put off hand surgery till after the holidays..lol
  18. I would suggest to those who are having printing problems that they copy and paste the pattern to a Word document and print from Word. That way, you only have to print the portion that you want.
  19. Thank you to yourself and sister for this information. I suffered a serious RTA back in 2005, in which I damaged my back. I’ve been crocheting on and off for about a year now, but I do find that I end up in a lot of pain, so I’m hoping that this pillow will help me out. Many thanks once again.
  20. I want to thank you and your sister Dr. Meadow's for the great advice. I have been getting shots in my upper arm near the shoulder. For horrible pain in that area and now I am getting the same pain in my other shoulder. So aim going to try those excises and pray that they help. Also I'm definitely going to try make that pillow. I am a new beginner to chroching.
  21. Why is it so difficult to print out the pattern from this site. It is not only this site, but sites that want you to download a site, that you dont need, in order to get to the pattern. Why not have a print pattern or article or both. I have adobe so I do not need another site or more websites to obtain a pattern. I like the pattern and the article but can only read it on the computer screen. For me this is not good, in that I dont like to sit at the computer to crochet or Knit, and most articles I like to read at my leisure and not rush to read.
    1. There is a printable pattern which I purchased on Ravelry for $2.50. Surely it’s worth that much to you. But if not, you can follow along from the online posting, without printing.
  22. Can you put a print button on your patterns please? I don't always have time to crochet when I receive a new pattern that I like. Thank you in advance. And also, thank you for the great and helpful excersizes you've given us.
  23. This was a very interesting and informative article! It will be very helpful for many of my friends who experience these issues, and not just while crocheting! I can think of many areas of our lives where we put this pressure on our bodies. Thank you for sharing this.