Best Pregnancy Pillow Positions for Heartburn and Acid Reflux Relief
Sleep easier and wake up without that burning feeling
During my second trimester, I thought I had pregnancy sleep figured out—until heartburn showed up like an uninvited guest. No matter what I ate, lying down felt like I’d just swallowed fire. Add acid reflux into the mix, and I was sitting up half the night trying to find relief.
That’s when I started experimenting with pregnancy pillow positions designed for heartburn and acid reflux relief. Once I found the right setup, I was finally able to rest without that awful burning creeping up my throat. Here’s exactly what worked for me and might work for you too.
Table of Contents
1. Elevated Upper Body Position
Keeping your upper body slightly elevated is one of the best ways to prevent stomach acid from moving upward while you sleep. I used a U-shaped pregnancy pillow wrapped behind my back and placed an extra pillow or wedge under my shoulders for lift.
This gentle incline helped gravity keep everything where it belonged—down.
➡️ Shop my favorite incline-friendly pregnancy pillow on Amazon
2. Side Sleeping on Your Left
Doctors often recommend sleeping on your left side during pregnancy because it aids digestion and reduces pressure on your stomach. I used my C-shaped pillow to hug in front of me and wedge behind my back so I wouldn’t roll onto my right side or back.
This position relieved pressure and kept reflux at bay, especially after dinner.
➡️ Here’s the C-shaped pillow that worked for me
3. The Inclined Side Hug
If you combine a slight incline with left side sleeping, you can get the best of both worlds. I positioned my wedge pillow under my upper back and then hugged my U-shaped pregnancy pillow in front while keeping my knees slightly bent.
This setup kept me comfortable and supported while reducing that upward flow of acid.
4. Reclined Position for Naps
Sometimes at night I needed to stay upright for a bit before fully lying down. I’d arrange my U-shaped pillow in a recliner shape, sitting up halfway with my feet supported. This was great for quick naps after late-night snacks or if I woke up with reflux.
5. Avoiding Full Flat Lying
Even if you’re on your side, lying completely flat can worsen reflux. I found that tucking a small folded blanket under my pillow (or the top arm of my pregnancy pillow) kept my head just high enough without straining my neck.
Extra Tips for Pillow Positioning and Heartburn Relief
- Finish eating 2–3 hours before bed so digestion can start before lying down.
- Keep your hips and shoulders aligned even when elevated—twisting can cause discomfort in other areas.
- Use breathable pillow covers to stay cool while in inclined positions.
- If you wake up with heartburn, switch to a more upright position for 20–30 minutes before lying back down.
➡️ Browse pregnancy pillows perfect for heartburn relief here
Final Thoughts
Heartburn and acid reflux are frustrating, but they don’t have to control your nights. With the right pregnancy pillow positions, you can reduce symptoms, protect your sleep, and wake up feeling better.
Personally, the inclined left-side hug position saved me in my third trimester—it was supportive, comfortable, and gave me the relief I needed.
➡️ Click here to shop my top pregnancy pillow picks for acid reflux on Amazon
One mistake I made early on was stacking too many pillows under my head instead of under my shoulders. This bent my neck forward and caused more discomfort. For heartburn relief, you want to elevate from your upper back, not just your head.
I also found that adjusting the incline slightly higher on bad heartburn nights worked wonders. On milder nights, I could get away with a softer slope. Don’t be afraid to experiment until you find your sweet spot.
Another tip is to use a wedge pillow under your pregnancy pillow rather than on top of it. This keeps the entire pillow stable and prevents it from sliding out from under you in the middle of the night.
If you’re a combination sleeper, try the half-moon method: keep your upper body inclined but use the bottom half of your pregnancy pillow in a side-sleeping position. This way, you still get back, belly, and hip support while staying elevated.
I also noticed that hugging the pillow firmly when sleeping on my left side kept me from unconsciously rolling forward or back, which can make reflux worse. Stability is key here.
When I needed extra comfort, I’d place a small cooling pad under my back or shoulders. Heat tends to make reflux worse for me, so keeping cool helped my symptoms and improved my sleep quality.
Some moms swear by a semi-reclined “V” position where you sit in the middle of a U-shaped pillow, lean back slightly, and prop your feet up. I used this setup for late-night feedings postpartum, and it was equally effective during pregnancy for reflux relief.
I also learned to angle my body slightly forward rather than leaning back while side sleeping. It kept gravity working in my favor and prevented stomach acid from creeping upward.
If you find your shoulders aching from side sleeping at an incline, try placing a small folded towel under your arm for support. It evens out pressure points and makes the position more sustainable.
Another underrated hack is to switch sides strategically. If you’re lying on your left side and feel reflux creeping in, a quick shift to a slightly more upright reclined position can give you relief without needing to get out of bed completely.
I made sure to keep a wedge or extra pillow nearby so I could quickly add more height if needed during the night. Having options within arm’s reach saved me from fully waking up when symptoms hit.
Lastly, remember that what you eat before bed matters as much as your position. No pillow setup will help if you’re eating heavy, greasy, or acidic foods right before sleep. Combining smart eating habits with the right pillow positions gave me the best results.