How to Make a Homemade Heating Pad

contribution on PinterestDesign by Viviana Quevedo; Photographs from left to right: Javier Zayas Photography/Getty Images, Ansonsaw/Getty Images A heat embroider could be a commodity source of easing for huffy necks and backs. Applying hotness may help reduce pain in strain or overexert muscles. Making your own heating system launching pad with materials around your home can be a flying and easy way to soothe your afflictive muscles and joints.

There are several ways to make one.

Method 1

Nathan Wei, MD, a board certified rheumatologist and early forefront of the Arthritis Treatment Center in Maryland, offers a childlike method for making your own heating slog. You ’ ll indigence :

  • two hand towels
  • a ziplock bag
  • a microwave

Towel compress instructions

  1. Wet both towels with water. Squeeze out the excess water until they’re just damp.
  2. Put one towel in the ziplock bag, being sure to leave the bag open. Place the bag in the microwave and heat on high for 2 minutes.
  3. Remove the bag from the microwave. Be careful — it will be hot! Seal the ziplock bag, and wrap the other wet towel around the bag.
  4. Apply your homemade heating pad to the sore area. The heat should last about 20 minutes.

Method 2

Like most people, you credibly have a drawer in your house for orphan cotton socks. Well, nowadays you can put those lonely socks to good practice ! If neck and shoulder pain are causing you trouble, all you need is a sock and some rice. This pad works better if you use a bigger windsock, like a tube sock .

Sock compress instructions

  1. Fill the sock with rice. Leave enough room at the top so you can close the opening by either sewing it shut or tying it with a rubber band or string — anything you think will hold the rice in.
  2. Microwave on high for no more than 3 minutes.
  3. Remove from the microwave (again, be careful, it will be hot). Apply to your neck or shoulder. If you need more time once the heating pad has gone cold, microwave again for 1 minute and reapply.

Other methods

  • Fill a ziplock bag or sock with barley or oats, which will also hold heat well and mold to your body.
  • You can add dried herbs or florals like lavender for a relaxing scent.
  • You can make a reusable compress by sewing two rectangles of an old pillowcase or shirt, or scraps of fabric.

Making your own heat diggings can be cost-efficient and safer than using an electric heat pad. If you ’ ra feel excessively sensitive to leave the house, it can besides save you a trip to the storehouse. Schedule an appointment with your doctor of the church if muscle and joint trouble persists for several days.

What is a heating pad used for

A 2014 inquiry review found that heating pads could help increase blood flow and decrease trouble for muscular injury. A heating system pad is much recommended for pain related to your :

  • neck
  • low back
  • headaches
  • arthritis and joints

Doctors sometimes recommend using inflame pads for respite from menstrual cramps or urinary tract infections. In these cases, apply a heating slog to the abdomen .

Why heating pads may work

The most important view of heat therapy is its ability to increase rake run to the irritating areas. heat opens up blood vessels, which allows for blood and oxygen to flow more readily to the huffy areas. Heat therapy tends to reduce brawn spasm angstrom well, causing the muscles, ligaments, and tendons to relax .


An older 2003 research review involving people with osteoarthritis in the knee found that heat compresses can help :

  • improve flexibility
  • improve muscle strength
  • reduce pain
  • speed up walking pace
  • reduce swelling

A small 2014 cogitation besides found that heated compresses were effective in relieving back pain .

How long they last

A inflame pad prepared in the microwave for 2 minutes should hold its estrus for around 20 minutes. You can take a interrupt and then reheat and reapply if you would like more respite. Using heat compresses twice a day may help with tenderness .


Be certain to follow the instructions for using your electric heating pad to prevent burns, electric shocks, and fire. Test how hot the pad is to the touch before applying to your body .

Never use a heating pad on

  • infants
  • pregnant people
  • people with diabetes
  • people who have had a stroke
  • anyone with a decreased ability to sense pain
  • people with hypothermia

The takeaway

Heat therapy with a heating pad may help with brawn tenderness and stiffness. A person can make a heating system embroider out of common family items. Follow a doctor ’ s advice on how and when to use. certain people should avoid using heating pads, including infants, meaning people, and people with diabetes .