How to Make a Homemade Heating Pad

Curated by Claudia Shannon / Research Scientist / ishonest

A heating pad could be a good source of relief for sore necks and backs. Applying heat may help reduce pain in strained or overexerted muscles.

Making your own heating pad with materials around your home can be a quick and easy way to soothe your sore muscles and joints.

ishonest No.141 - Humectant

No.141 - Humectant

There are several ways to make one.

Method 1

Nathan Wei, MD, a board certified rheumatologist and former head of the Arthritis Treatment Center in Maryland, offers a simple method for making your own heating pad. You’ll need:

  • two hand towels
  • a ziplock bag
  • a microwave

Method 2

Like most people, you probably have a drawer in your house for orphaned cotton socks. Well, now you can put those lonely socks to good use! If neck and shoulder pain are causing you trouble, all you need is a sock and some rice.

This pad works best if you use a bigger sock, like a tube sock.

Other methods
Clean skin is essential to a clear skin

Learn more

Learn more

Learn more

Making your own heating pad can be cost-efficient and safer than using an electric heating pad. If you’re feeling too sore to leave the house, it can also save you a trip to the store.

Schedule an appointment with your doctor if muscle and joint pain persists for several days.

What is a heating pad used for

ishonest No.231 - Pigmentation & Blemishes

No.231 - Pigmentation & Blemishes

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

  • low back
  • headaches
  • arthritis and joints

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

Why heating pads may work

The most important aspect of heat therapy is its ability to increase blood flow to the painful areas. Heat opens up blood vessels, which allows for blood and oxygen to flow more readily to the sore areas.

Heat therapy tends to reduce muscle spasms as well, causing the muscles, ligaments, and tendons to relax.

Ripple effect: Jumpstart your ritual with this treatment for deeply rejuvenating powers

Learn more

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

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

A small 2014 study also found that heated compresses were effective in relieving back pain.

How long they last

A heating pad prepared in the microwave for 2 minutes should hold its heat for around 20 minutes.

You can take a break and then reheat and reapply if you would like more relief. Using heated compresses twice a day may help with soreness.


ishonest No.201 - Prevent Elasticity Damage

No.201 - Prevent Elasticity Damage

Be sure 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.

The takeaway

Heat therapy with a heating pad may help with muscle soreness and stiffness. A person can make a heating pad out of common household items.

Follow a doctor’s advice on how and when to use. Certain people should avoid using heating pads, including infants, pregnant people, and people with diabetes.

Read more on: pain

What we do

We make skincare treatments and customize them for your skin-related problems, genetics, lifestyle, and environment.

How you benefit

You get total control over your skincare and the choice to change your skin. An impossible has just become possible.

How Custom Beauty Works

Desktop Mobile Graphic
Take the Quiz

Tell us about your skin, general health, lifestyle, environment, and all your skin goals. The quiz takes 4-8 minutes.

Outline of microscope
Create Your Treatment

Our algorithm creates a unique routine with a few customized products. The algorithm uses 50+ years of skincare research.

Outlines of Packaging
Divide and Rule

Every product is designed for one problem. Apply the product when the problem appears. Much like you treat flu or headache.

Product Values

A family sharing common values functions effortlessly and effectively. So do our products. All our products share these values.

Outline of bulb

Typical skincare routines confuse your skin with 20-50 ingredients. Our custom routines contain 1-8 ingredients, sending clear signals to your body to use the ingredients and recover faster.

Outline of Green Leaf

Our skin can use only active ingredients, also called actives. Most products contain up to 10% actives, whereas our products contain at least 90% actives. You get better value. Your skin avoids junk food.

Get Started

Never Used Before

Take the quiz below and discover a customized treatment for your unique skin-related problems, lifestyle, and environment.

Know Your Treatment

Every treatment has a unique 3-digit ID. You can find the ID on the product label. Search the ID on top right corner or click below.

Targeted Solutions

If a particular skin problem is bothering you, browse our products for your specific problem. You can customize your routine later.