Hot packs are easy to make at home and can be used to relieve different types of pain that plague you. In case of migraines, muscle aches, menstrual cramps or simply if you need to warm up, a ready-made pad can be a good solution and is particularly effective for relieving lower back pain. You can follow more than one method of preparing it, depending on the materials you have available and how much time you want to spend on sewing.
Steps
Method 1 of 4: Prepare a Hot Pack with a Stocking
Step 1. Fill an old sock with uncooked rice
This is the simplest way to make a reusable hot pack; all you need is an old sock, something to tie or sew, some rice and a microwave. To start, get a cotton sock you no longer use, clean and rather large, and fill it with rice.
- There isn't a specific amount of rice to use, but make sure the container is at least half or three-quarters full.
- Don't overfill it. It must remain quite flexible so that it can rest comfortably on the skin.
- It must be able to adapt to the shape of the body, at least in part.
- Some alternatives to rice are corn, barley, oats and beans.
Step 2. Consider adding lavender oil
If you make the hot pad to relieve headaches, you can add some herbal ingredients. The most commonly used is 100% pure lavender essential oil: just mix 4-6 drops with rice.
- It is best to mix it with rice before filling the sock.
- Other aromatic herbs indicated are marjoram, rose petals and rosemary.
- You can also use dried herbs.
Step 3. Tie or sew the sock
After adding the rice, you need to close it. If you are proficient with needle and thread, it will not be difficult for you to sew the open end.
- An even simpler option is to tie the open part of the sock.
- Try to tie the knot as close to the end as possible.
- Squeeze as tight as you can, so that no rice grains can come out.
Step 4. Heat it in the microwave
Now that your rice-filled sock is ready, all you have to do is warm it up. Simply put it tightly closed in the microwave and operate the appliance. The time it takes depends on the size of the pack and how much rice you used.
- A minute or two should be enough.
- Watch it and don't leave it unattended.
- As a safety measure, you can put a cup of water next to the sock. This is especially recommended if you have added dried herbs.
Method 2 of 4: Use a Zip Lock Food Freezer Bag
Step 1. Get a freezer bag that has a zip lock
This is a quick and easy way to make a hot pack - all you need is a zip lock freezer bag and some raw rice. Make sure the bag is microwave safe, otherwise it could melt producing smoke and causing disaster. If you found the bag in the kitchen and you are not sure if it is suitable, do not use it.
Step 2. Pour the rice into the bag
If you are sure you can use the container in the microwave, fill it with rice. Pour in up to about three-quarters of its capacity, then zip it up at the top.
Step 3. Put it in the microwave
Heat it for a minute, adding a few more seconds as needed. Then take it out of the oven and wrap it in a towel or cloth of insulating fabric. You don't have to put the bag directly on the skin.
Method 3 of 4: Sew a Heating Pad
Step 1. Get a fabric of your choice
You can choose the one you like best to make your pillow, but something cotton is better, like a t-shirt or pillowcase. Cotton resists high temperatures so it is the best choice. Ask yourself if the one you intend to use can be ironed at a high temperature to see if it is suitable.
Whatever fabric you decide to use, make sure it doesn't belong to someone else
Step 2. Cut the fabric to size
In theory, you can make a heating pad of any size or shape, as long as you can put it in the microwave when finished. The most obvious format is the rectangular one, but the basic methods are suitable for whatever shape you choose. Cut two pieces of fabric to the desired shape so that they are the same size.
- If you decide to make it rectangular, an object like a book could act as a template.
- You can use a plate if you want to make a round pad.
- You can also use the sleeve of an old shirt.
Step 3. Pin the two pieces of fabric together
When they are the same shape and size, pin them together to prepare them to be sewn. The side of the fabric that will be visible when the work is finished must be facing inwards: you will therefore sew the two parts on the wrong side.
This way the seam will stay hidden and your cushion will look more polished
Step 4. Close the edges
Now you can sew the two pieces of fabric together, by hand or with the sewing machine, as you like. Work all the way around the edge of the pad, but be sure to leave an open space of 3-5 cm on either side. You will need this to turn the fabric inside out and to fill it with rice.
- Push the fabric through this opening to turn it inside out.
- This can be a little tricky, so be careful - if your sewing isn't the best, it may come loose.
Step 5. Pour in the rice and close the opening
Put enough rice to fill about three quarters of the container (using a funnel if the opening is small). Then also sew the slit you left. Since the heating pad is now filled with rice, it may be difficult to use a sewing machine; given the small size of the opening, it will be easier to do it by hand.
Method 4 of 4: Use the Hot Pack
Step 1. Use it against lower back pain
There is some evidence that providing heat to the lower back can relieve pain, as well as relieve muscle tension. If you want to use your pack for this reason, place it on your lower back or in the painful area, letting it sit for 15-20 minutes.
Step 2. Try it against headaches
The compresses can also be used in a similar way in case of headache and migraine. The heat relaxes the tense muscles, which can be the cause of the pain, reducing the pain. Just put the compress on your head or neck to benefit from it.
Step 3. Use the heating pad for other pains as well
Since the heat emitted by the pack relaxes your muscles, you can use it to relieve pain anywhere on your body where you feel discomfort and pain. Wraps of this type are often used to reduce muscle tension in the neck, shoulders and for back pain.
Step 4. Try using it as a cold pack
You can also use the rice sock as a cold compress by simply placing it in the freezer. There is less evidence that cold can be as effective as heat in soothing lower back pain. If you plan to use a plastic bag, be sure to wrap it in a towel before placing it on your skin.
