Heat packs are a great way to relieve the pain of pulled muscles, backaches and menstrual cramps. If you do not have an electric heating pad available or do not want to spend the money on a commercial heat pack, you can make your own using supplies found around your home. Making your own heat pack also enables you to add fragrances and to customize the size and shape of the pack to better fit your body.
Step 1
Fill a large cotton sock with rice. Loveyourbaby.com recommends using long grain rice and warns against using instant rice due to an increased risk of fire when heating it in the microwave. Do not overfill the sock. You should be able to move the rice around inside the sock even after tying it closed.
Step 2
Add a few drops of a relaxing essential oil. AromaWeb suggests lavender or chamomile oil for soothing tired muscles and joints, but you can try different scents until you find one that works for you.
Step 3
Tie the open end of the sock with a string or piece of yarn. Avoid using ties or ribbons that contain metal, as these will spark in the microwave. Remove some of the rice, if necessary.
Step 4
Fill a mug half-full of water and place it in the microwave. The water will help prevent the rice from catching fire, according to Loveyourbaby.com.
Step 5
Place your homemade heat pack in the microwave and heat for up to two minutes. Carefully remove the heat pack from the microwave and move the rice around inside the sock. Check for hot spots before using.
Step 6
Apply your heat pack to sore muscles or other areas, reheating the pack as necessary. If the pack is too hot or you experience any redness or irritation at the site, place a towel between the heat pack and your skin.
Tips and Warnings
- Smaller packs require less heating time in the microwave. If you are unsure of how long to heat your pack, begin with 30 seconds and check the pack before heating it further. Never leave your heat pack unattended while it is heating, and remove the pack immediately if you notice smoke or fire. By sewing attractive fabric into a bag and using colorful ribbon instead of plain string, you can create lovely heat packs and give them as baby shower or Christmas gifts.
Things You'll Need
- Large cotton sock
- Long grain rice
- Essential oil
- String
