Everyone pulls a muscle once in a while, sleeps in the wrong position, has a stomach ache or just plain needs a back rub to relieve tightness from leaning over a computer or holding a jackhammer all day long. When you don't have your favorite massage therapist around, and if you can't find your electric heating pad, why not make a homemade heating pad or hot pack to soothe the bruises and relax your body? It's fast and easy to make, and there are several options available for making your own handmade hot pack. Make two or three, so you have one for all your aches and pains at once.
Step 1
Buy the filler you prefer from the list provided to use in your homemade heating pad. If you are making more than one at the same time, calculate how much filler you'll need ahead of time so you have enough.
Step 2
Use a microwavable plastic freezer bag and fill it halfway with the filler of your choice. Use bags that have a double seal, just for reassurance that the bag will remained sealed when it gets squished and pushed around into place. Press the bag flat, releasing as much air as possible as you seal it.
Step 3
Place the filled bag into the microwave and heat it for one to three minutes, depending on how well your microwave heats and how hot you like your hot pack.
Step 4
Remove the heated bag from the microwave carefully and shake it gently to distribute the filling so the heat is spread out.
Step 5
Wrap the bag in a soft towel, and voila -- your homemade heating pad is complete! Place it on the sore spots on your body, and relax.
Step 6
Use a tube sock filled with your choice of fillers for warming a small area like the side of your neck or for a groin injury.
Step 7
Tie the end of the sock after filling the foot area with filler, and heat it in the microwave as you did with the larger heating pad.
Tips and Warnings
- If you need moist heat, dampen a towel with water from a sprayer and wrap it around the plastic bag after it has been heated. Apply it to the sore spot or pulled muscle for soothing relief. If you ice injuries, make an extra bag or two and keep them in the freezer for use as an ice pack when necessary. Do not microwave first.
- The information offered here is for educational purposes and is not meant to replace medical advice.
Things You'll Need
- Uncooked rice
- Corn
- Buckwheat hulls
- Barley
- Oatmeal
- Beans
- Flax seed
- Microwaveable plastic bag
- Towel
- Tube sock
- Microwave
