*This is a paid collaboration with Groove. Please see the end of this post for more details.
When I lie in bed at night wanting to go to sleep, the last thing I need is a twinging back. Then, I'm finding myself having to move around in bed to find the perfect, less painful sleeping position. I've had lower back pain/twinges for a long time due to reduced bone mineral density in my lumbar spine. A bolster or pillow can help relieve that at night, if needed. Recently, a new type of pillow has hit the market that can not only alleviate lower back pain but also knee or hip pain. That is the Adjustable 3-in-1 Pillow from Groove.
Firstly, let me tell you about the brand, Groove:
Groove is a pillow brand founded by a young UK entrepreneur. After months of research, they created the perfect pillow, The Original Pillow. The pillow is designed to help with neck pain and has a supportive ergonomic dip, which would in turn inspire the name of the brand - Groove.
The pillows that Groove sells are:
1) The Original Groove Pillow - designed to alleviate neck and upper back pain and correct posture while sleeping.
2) The Groove Adjustable Memory Foam Pillow 2.0 - has four removable panels, so you can adjust according to your sleeping position and provide optimum comfort.
3) The Original Groove Body Pillow - aims to gently align your spine, allowing you to sleep in comfort and take that pressure off your muscles and joints.
4) The Groove Adjustable 3-in-1 Pillow for Knee and Hip Pain - which is what I'll be discussing in this post!
The pillow brand's aim is to improve our physical, mental and emotional well-being through the power of sleep. It's amazing what a decent night's sleep can do to aid all of those three aspects of our lives!
Groove also sells candles, sleep masks and a travel bag for your pillow.
Let's discuss the Groove Adjustable 3-in-1 Pillow
This pillow is the first of its kind, as it can be transformed into different shapes with a couple of adjustments. The pillow contains bamboo-infused memory foam, and it's specifically designed to relieve lower back pain, hip and knee pain. Any side sleepers and back sleepers will benefit from using this pillow. The pillow's aim is to neutralise the alignment of the spine, pelvis, and femurs.
Whether the issue is chronic discomfort, sciatica, bursitis, arthritis, or post-surgery recovery, this pillow is ideal for addressing these conditions.
You can place this pillow in three positions to help with different problems in the lower back, knees and/or hips.
Here are the positions you can put the pillow, and what the position is best used for:
Placing the pillow between your knees when you're sleeping on your side provides hip and pelvic relief. Sleeping with the pillow between your knees helps align the pelvis with the spine.
To place this pillow under and behind your knees, simply undo the press studs, unzip the side zip, and you can place it underneath your knees. By making this adjustment, you support the natural curve in your spine, relieving the pressure in your lower back.
Finally, placing the pillow under your ankles helps with injury or surgery recovery. It also helps to elevate tired feet and reduce swelling after a long day on your feet.
Ok, but what makes Groove and its pillows different from similar brands?
1) It is OEKO-TEX Standard 100-approved
OEKO-TEX Standard 100 is an internationally recognised certification. This type of certification means the brand ensures that textiles are independently tested for harmful substances. This means every component that is used, from fabric to thread, meets strict safety standards. This means Groove pillows are safe, and the fabrics used are skin-friendly.
2) This knee pillow is a first of its kind
Released in 2025, this pillow is the first of its kind to be launched anywhere. The award-winning ergonomic foam boasts the perfect density, which means it sculpts to the curves of your body for optimum comfort while in use.
3) They offer a 100-night risk-free trial
Groove is in full confidence that you will love your pillow (as much as I do!) and gain a better sleeping experience. You get a 100-night risk-free trial to try the pillow for. If, after 100 days, you're not satisfied, you simply return the pillow, and you'll receive a full refund.
4) It is travel-friendly
Groove pillows are travel-friendly. They sell a travel bag to keep your pillow in, and the brand even sells travel pillows for car, train and plane journeys.
Let's do a quick rundown of the brand in terms of...
Pricing
Groove sells four types of pillows, ranging from £28 to £45.
Quality
The quality of the pillow I received is second to none. You can see a lot of thought has gone into the design and how it can help our sleep quality.
Delivery/Returns
According to Groove, most orders arrive within 2-3 working days. As I said, the brand offers a 100-night risk-free trial. If you're not satisfied with the pillow you've bought, you can return or exchange it within 100 days of delivery.
So, my thoughts on the Groove Adjustable 3-in-1 pillow...
It's been interesting using this pillow. It does take a little while to get used to, as it's not something I have ever tried before. I used a memory foam pillow in the past, but not one of this kind. I have to say, though, I have noticed a marked improvement in my overall sleep quality. It has helped my back pain and twinges greatly.
Once I got used to the pillow beneath my knees (which is the preferred position to use my pillow for), it feels comfortable, and now I've reached the stage where I forget it is there!
Now, as I am both a side sleeper and a back sleeper, I feel I have to keep to one sleeping position all night (mainly on my back) in order to use this. However, that is the only minor critique I have because I have been massively impressed with this Adjustable 3-in-1 pillow.
I think the more I use this pillow, the more my back will reap the benefits, and I will be in for more happy, comfy and less back-twingy sleeps!
I'd love to know your thoughts on this - is this pillow something you would like to try?
*This post is a paid collaboration with Groove. All views are my own. For more information, please read my disclaimer. Thank you for your support!
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