How to Make a Reusable Heating Pad


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A heating pad eases aches and pains or stiffness in your joints and muscles. It’s an excellent go-to for various soreness – such as menstrual cramps, arthritis, muscle aches, or back and neck pain. In this article, we’ll show you how to make a heating pad at home. All you need is an old sock, rice, lavender essential oil, and a microwave.

Why Make a Homemade Heating Pad?

Photo by  Afif Kusuma  on  UnsplashPhoto by  Afif Kusuma  on  Unsplash

Photo by Afif Kusuma on Unsplash

Heating pads use heat therapy or thermotherapy to ease pain. It works because the heat increases blood flow to the area and relaxes the muscles. Try using heat therapy whenever your body is healing.

Tons of stores sell heating pads, but there are many benefits to making your own as well. The materials are entirely non-toxic and natural, the pad is reusable, and you can recycle them after you no longer need the heating pad. You can even use this DIY as a cold compress by freezing the pad instead of heating it in the microwave.

How to Make a Heating Pad

Photo by  Pierre Bamin  on  UnsplashPhoto by  Pierre Bamin  on  Unsplash

Photo by Pierre Bamin on Unsplash

A homemade heating pad is easy to make from an old sock and rice. The process only takes a couple of minutes max.

Here’s what you need:

  • An old sock

  • Uncooked rice (5 cups or more)

  • Lavender essential oil (optional)

  • Microwave

Step-by-Step Instructions

Find an old sock. A large or tube sock is best. Alternatively, you could use a rectangle of fabric and sew the sides. Just remember to leave a small opening where you can insert the rice.

Fill the sock 3/4 of the way full with uncooked rice (it usually takes 5 cups of rice or more). Avoid using instant rice. If you don’t have rice, you can also use oats or beans. Leave a little room for the rice to move around. This helps create a compress and soothe your pains.

For our next step, you have options. Lavender essential oil is excellent for bringing a soothing and relaxing aspect to your homemade heating pad. Add 4 to 6 drops of lavender essential oil, shaking the sock to mix. You can also include dried lavender buds, rose petals, or rosemary. Some people prefer to mix the oils and dried herbs with the rice in a bowl before putting it in the sock.

Finally, sew or tie the top shut. I prefer to tie the sock so I can alter the scent next time. Make sure to knot it tightly, or you’ll find rice scattered around your house later.


When you want to use your heating pad, place it in the microwave on high for a minute or two. If you include dried herbs, you might want to place a cup of water in the microwave next to the sock as a safety precaution.

Be careful not to burn yourself. Test the heat on the inside of your arm, then apply the warm pad to your sore area. You might want to use a towel to protect your skin from burns.

Do you love the lavender scent in your homemade heating pad with rice? Share your experiences in the comments below.