Easy No Sew DIY Rice Heating Pad

Dealing with painful cramps or stiff muscles? You can put together this DIY heating pad in just minutes. It’s inexpensive, and it really works!

This homemade heating pad is one of my first lines of defense for aching muscles, stiff necks, and cramps. Even better? You probably already have the supplies at home! All you need is some uncooked rice, a tall sock, and a few drops of essential oil.

I’ll show you how to make one in minutes so you can feel better ASAP. It’s kid-friendly too—my children love using this!

Uses for this DIY heating pad

There are so many ways to use this simple heating pad. Here are just a few of our go-to’s:

• Ease pregnancy aches – When I was taking birthing classes several years ago, my doula gave me one of these rice heating pads. She told us moms in the class that a homemade heating pad could help sore, achy backs after a long day walking around with our growing bellies. And boy, was she right!
• Help aching muscles – My chiropractor also recommended using heat on my aching shoulder muscles, and this DIY heating pad is the easiest way to do it. Additionally, I’ve reached for this rice heating pad anytime I’ve had cramps, stiff muscles, or just needed a little relaxation.
• Soothe upset tummies – whether you are dealing with painful cramps or your little one has an upset stomach, this rice heating pad is incredibly helpful.
• Help headaches – Whenever I get a migraine or a particularly bad headache, I like to lie down in a dark room and place this slightly warmed heating pad over my closed eyes. The weight and soothing smell together are a winning combination!
• Warm your bed – Additionally, these are great to heat up and put in our beds during winter. They keep your feet cozy and warm throughout the night. The possibilities are endless!

Materials needed

Thankfully, this is one of the most affordable DIY projects out there. In fact, you may already have all the ingredients at home!

• 4-6 cups of uncooked rice
• Long Sock (Buy men’s Big & Tall size for a longer heating pad to wrap around your shoulders.)
• Lavender Essential Oil
• Optional: Fun socks or decorative ribbon

How to make a heating pad

Making one of your own DIY rice heating pads is super easy.

And once you make this homemade heating pad, it can be heated and reheated over and over again in your microwave.

First, grab a sock.

I had both a “big and tall” sized men’s sock and an airplane sock, so I made 2 different size rice sock heating pads.

For purely aesthetic purposes, I tied a knot on the “toe” end of the men’s sock so that I could cut off the gray and help the heating pad look more uniform.  That step is completely optional.  It all depends if you don’t mind your heating pad looking like an old sock or not.  😉

One of the easiest ways I have found to fill the sock with rice without it making a big mess (and seems to go faster than when using a funnel) is to stick a mason jar lid just at the top of the sock.

This will hold the form and keep the sock open so that when you pour in your rice (I suggest using a pourable measuring cup), you don’t get it all over the place. I also usually pour over the sink to easily catch any fallen grains!

The “big and tall” socks can hold about 6 cups of uncooked rice. You will need to squeeze the rice down as you go, but 6 cups really will fit.

Tie off the other end when the sock is full – and you are done!

I also filled this gray sock that I believe was a sock from an airplane hospitality kit. This one only held 4 cups of rice, and I only tied one end in a knot. It is a bit smaller than the white sock, and it fits the size of my daughter’s shoulders perfectly.

I think it’s nice to have a few different sizes made. The smaller rice heating pads work well for children while I prefer the larger ones.

How to scent the heating pad

I highly recommend adding a calming scented essential oil to the heating pad as well. All you need to do is choose your scent and add a few drops on the sock after you heat it up in the microwave.

I really like using lavender, but if you want to change it up, you could try chamomile, bergamot, jasmine, or any other scent you like.

How to use the DIY heating pad

To use the heating pad, all you need to do is add the filled sock into a microwave. Heat it for 2-3 minutes, and apply where you need heat.

I’ve had one DIY rice heating pad for a couple of years now that I have used over and over again. The heated rice smells a bit like popcorn (or lavender-flavored popcorn in this case), but you can keep reheating it in these 2-3 minute intervals as long as you need to.

Gift this DIY

If you want to make this heating pad as a gift, then grab some ribbon and add a splash of color around the knot if you’d like.

These are wonderful for everyone to have—you never know when you’ll need one!  So go ahead and pamper yourself, enjoy a cup of warm tea, and be sure to warm your feet or shoulder/back muscles!

More ways to pamper yourself

• Homemade Peppermint Sugar Scrub
• Easy Homemade Crockpot Peppermint Lotion
• DIY Natural Lavender Milk Bath
• Homemade Foot Cream with Peppermint

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