Rated 4.8 out of 5 by 375 happy customers
The Groove® Adjustable Memory Foam Pillow
If your pillow is too high or too low for your frame, it can contribute to shoulder pain, headaches and poor sleeping posture, even if the pillow itself is "good quality." The Groove® Adjustable Pillow helps relieve shoulder pain by adapting to your body shape and sleeping position, with four removable panels giving you five height and depth combinations to find your exact fit.
Eases shoulder pain caused by poor pillow height
Height Adjustable with four removable panels
Helps relieve neck pain by aligning spine
Tailored Comfort for all body shapes and sizes
Relief
Your Frame
Support
Built For Your Body
Every frame carries weight differently while you sleep. The Groove® Adjustable Pillow is ideal for a variety of people
Broad Shoulders
Wider frames need more loft to fill the gap between neck and mattress; too little, and the shoulder takes the strain instead.
Petite Frames
Too much height forces the neck to crane upward all night; less loft keeps the spine level.
Taller Sleepers
A longer neck and frame typically needs the tallest setting to stay properly aligned.
Shoulder Pain
Waking up sore most mornings is often a height problem, not a 'bad pillow' problem.
Posture & Alignment Concerns
Keeping the head, neck and spine in a neutral line reduces strain through the night.
Still Haven't Found the Right Height
If you've tried many pillows, or your preferences simply change from time to time.
Groove® Adjustable Pillow
A modular memory foam pillow that adapts to your body, not the other way around.
Regular pillows force your shoulders and neck to compensate for the wrong fit which leads to overworking muscles, compressing joints, and quietly causing the shoulder pain you wake up with.
With five different combinations, you can build the Groove® Adjustable Pillow to match your frame and sleeping position to create the perfect pillow for you, easing pressure and correcting poor sleep posture.
Why Pillow Height Causes Shoulder Pain
There's no single correct pillow height for everyone, instead it depends on your body shape, your shoulder width, and how you sleep.
Side Sleepers
Generally need a firmer, higher pillow (roughly 4–7 inches) to fill the gap between the head and mattress and keep the neck and spine aligned. Too low, and the shoulder drops and takes the load instead.
Back Sleepers
Tend to need a medium-loft pillow that supports the neck's natural curve without pushing the head too far forward.
Body Shape and Shoulder Width
Change the ideal number further — which is exactly why a single fixed-height pillow works for some people and quietly causes pain for others.
Side Sleepers
| Your height | Pillow height (in) | (cm) |
|---|---|---|
| Under 5'0" | 2.75" - 3.5" | 7 - 9cm |
| 5'0" - 5'5" | 4" - 4.75" | 10 - 12cm |
| 5'5" - 5'10" | 4.25" - 5" | 11 - 13cm |
| 5'10" - 6'3" | 5" - 6" | 13 - 15cm |
| Over 6'3" | 6" - 7"+ | 15 - 18cm+ |
Back Sleepers
| Your height | Pillow height (in) | (cm) |
|---|---|---|
| Under 5'0" | 2.75" - 3" | 7 - 8cm |
| 5'0" - 5'5" | 3" - 4" | 8 - 10cm |
| 5'5" - 5'10" | 3.5" - 4.75" | 9 - 12cm |
| 5'10" - 6'3" | 4" - 5" | 10 - 13cm |
| Over 6'3" | 4" - 6"+ | 10 - 15cm+ |
Product Information
Size and Dimensions
The Groove® Adjustable Pillow is 23.6 inches long and 13.7 inches deep with the height adjustable as follows:
Petite Height: 1.5" min - 3" max
Regular Height: 2.4" min - 4.3" max
Tall Height: 3.1" min - 5.1" max
Materials & Construction
Ergonomic Foam Upper: 100% PU Bamboo Memory Foam
Adjustable Layers: 0.8" thick Memory Foam
Inner Cover: Breathable Poly-Cotton Mix
Quilted Jacquard Outer: Stretch Polyester & Bamboo Mix
Care, Returns & Warranty
The quilted jacquard outer can be machine washed on a cold, gentle cycle with your normal white bedding.
Please do not wash the pillow itself.
The Groove® Adjustable 2.0 Pillow is covered by our 100 Night Sleep Trial; if you're not entirely satisfied, simply contact our friendly customer service team for a no-hassle refund.
The pillows are also covered by a 2 year manufacturer warranty; if the pillow fails outside of general wear and tear, we will be happy to provide a free replacement.
Customer Feedback
How Does It Work?
4 removable panels offer 3 overall heights, and 2 depths - adjusting the depth of the central 'groove' or raising the side panel height. The Groove® Adjustable 2.0 alleviates neck stiffness and compression by matching the pillow height to your frame - aligning the head and spine, reducing headaches and shoulder pain.
3 Heights
Adjust in seconds
2 Depths
- Remove panels - unzip the cover and take out one or more of the four foam inserts
- Choose your height - petite, regular or tall depending on your frame
- Choose your loft - choose a gentle or deep groove depth to further personalize your fit
One Pillow, Five Options
Groove® Adjustable vs
Groove® Original
With the same, high-quality materials as our award-winning Groove® Original, upgrade your sleep experience with the new Groove® Adjustable 2.0.
$85.00
Groove® Adjustable vs
Groove® Original
With the same, high-quality materials as our award-winning Groove® Original, upgrade your sleep experience with the new Groove® Adjustable 2.0.
$85.00
Too low?
A pillow that's too shallow for your frame causes compression in the neck and drops excess body weight onto the shoulder joint, leading to:
~ Compression in the neck
~ Frozen shoulder
~ Numbness and tingling
Too high?
Stacking pillows or using one that's too high forces the neck and spine out of alignment, leading to:
~ Strained, overstretched neck muscles
~ Uneven posture and soreness on one side
~ Muscle spasms, knots and tension headaches
Just Right
~ Broader shoulders or a longer neck → try the tallest setting
~ Narrower frame or petite neck → start with the lowest setting
Your Questions Answered
Why should I choose an adjustable pillow?
After 7 rounds of re-development, the Groove® Original Pillow has enabled pain-free, deep sleep to over 30,000 customers.
However, we recognize that even then, one size doesn't fit all, and so the Groove® 2.0 Adjustable Pillow was developed to cater for a wider range of body shapes and sleep positions.
Suitable in particular for those who are 5'4" and under, 5'11" and over, or those who change position over time and want a pillow that adjusts with them.
We believe The Groove 2.0 Adjustable Pillow is the best side sleeper pillow, offering 3 overall heights, 2 groove depths for back sleeping and 2 cheek support heights for side sleepers.
Can an adjustable pillow relieve my arm numbness or tingling?
The removable layers of the Groove® 2.0 Adjustable Pillow allow you to find the exact pillow height, reducing pressure and eliminating tingling in your neck, arms and shoulders
Can an adjustable memory foam pillow relieve shoulder pain?
By allowing you to adjust the height and firmness, an adjustable memory foam pillow helps relieve shoulder pain by keeping the spine properly aligned, reducing strain on shoulder muscles and easing pressure that can build up during sleep.
I've seen a lot of neck pain pillows online. What makes the Groove® 2.0 pillow unique?
Everyone's anatomy is different, and while an ergonomic pillow will likely improve neck pain for most people, being able to customize and adjust the Groove® 2.0 pillow to your own height needs gives that extra certainty of finding pain relief for both side and back sleepers.
What does OEKO‑TEX® Standard 100 mean?
OEKO‑TEX® Standard 100 is an internationally recognised certification that ensures textiles are independently tested for harmful substances. When a product carries this label, it means every component - from fabric to thread - meets strict safety standards. This guarantees that Groove® Pillows are safe, friendly on your skin and made with materials you can trust.
Is ther a good pillow for migraines?
A pillow can't treat migraines directly, but neck tension and poor sleep posture are common contributing factors for many people. Finding a height that keeps your neck properly aligned through the night removes one possible trigger. If migraines are a regular or severe issue, please consult a doctor.
What's the best pillow for shoulder arthritis?
With shoulder arthritis, the wrong pillow height can add unnecessary pressure on the joint overnight. Changing the Groove® Adjustable to a lower or higher setting can help take weight off the affected shoulder, depending on how you sleep. As with any joint condition, it's best used alongside advice from your GP or physiotherapist, not instead of it.
Does an adjustable pillow solve chronic neck pain?
Neck pain occurs during sleep when your pillow doesn't perfectly match your anatomy, causing pressure, tension and stiffness. Choosing a pillow that fits your unique body and sleeping position offers the greatest potential to relieve pain, by aligning your spine and improving your sleep posture.
Does an adjustable memory foam pillow help with headaches?
Yes! An adjustable memory foam pillow supports the natural curve of your neck, helping to prevent muscle tension and nerve compression that can trigger tension headaches from traditional pillows.
Can the Groove® Adjustable pillow help with snoring?
We designed the Groove® 2.0 to specifically tackle neck pain and posture issues. However, we get a lot of positive feedback from customers saying that the improved head and neck position has reduced their snoring in many cases - this is a result of the airways becoming less blocked thanks to sleeping in the correct position.
What materials is the Groove® pillow made from?
Our pillows are made from a supportive high-density memory foam core, paired with a soft, breathable outer cover designed for comfort and airflow throughout the night.
The cover is certified to OEKO-TEX STANDARD 100 (Certificate: 25.HCN.23264), meaning it has been independently tested for harmful substances and is safe for direct skin contact.
The memory foam core is also CertiPUR® certified, ensuring it meets strict standards for content, emissions, and durability.
In simple terms, every material used in the pillow is carefully selected to be safe, comfortable, and supportive, so you can focus on improving your sleep and reducing neck pain without compromise.
What's the best pillow for headaches?
Tension headaches are often linked to muscle strain in the neck and shoulders, which can build up overnight if your pillow doesn't support your natural alignment. The Groove® Adjustable lets you fine-tune the height to reduce that strain, and many customers tell us it's made a noticeable difference. If headaches are frequent or severe, it's worth speaking to a healthcare professional as well.
What pillow is best for a frozen shoulder?
A frozen shoulder can make side-sleeping uncomfortable, especially when a pillow puts extra pressure through the joint. The Groove® Adjustable's removable panels let you reduce that pressure by changing the height and depth to suit your position. This isn't a treatment for the frozen shoulder itself, we'd recommend pairing it with guidance from a physiotherapist or doctor.
Can a pillow help with shoulder bursitis?
Shoulder bursitis tends to flare up under direct pressure, which is common when side-sleeping on a pillow that's too low or too high for your frame. Adjusting your pillow height can help reduce that pressure point, though it isn't a substitute for medical treatment, please see a healthcare professional for diagnosis and care.
The Groove® 100 Night Sleep Trial
Many sleepers experience pain relief in just 2 nights, and almost everyone is sleeping better after their first week.
If however the pillow isn’t working as you’d hoped, return any Groove® Pillow to us for a no-hassle refund up to 100 days after delivery.
$85.00
The Groove® 100 Night Sleep Trial
Many sleepers experience pain relief in just 2 nights, and almost everyone is sleeping better after their first week.
If however the pillow isn’t working as you’d hoped, return any Groove® Pillow to us for a no-hassle refund up to 100 days after delivery.
$85.00