How to Make a Heated Rice Pack

By Lea Barton

Body pain can take many forms, from back pain to neck pain to "everything hurts" pain. Sometimes muscle pain comes from overwork or too much exercise, while at other times it comes from chronic medical conditions, menstrual periods, or other episodic cycles. Whatever the reason for pain, the main goal is relief.
Some people turn to over the counter medications such as acetaminophen or ibuprofen, while others take prescription medications for pain. What do you do, then, when you can't take drugs for various reasons (interactions, pregnancy) but you need muscle pain relief? Consider a heated rice pack. This simple device can be made with about 10 minutes of work, and heating the rice pack in the microwave can bring tremendous relief from pain. Learn how to make a heated rice pack.

How to Make a Heated Rice Pack

Cut the fabric into a 12 inch by 24 inch strip.

Fold the fabric in half so that it makes a 12 inch by 12 inch square.

Sew three sides of the square. Use tight stitches.

Take the fourth side and sew it halfway closed.

Turn the square inside-out.

Pour the rice and lavender into the open hole in what is now a simple fabric pouch. You can add a different scent if you prefer, such as whole cloves or eucalyptus leaves. Do not include ground, dried spices, though; the spices will come out.

Carefully tuck the ends of the edges of the unsewn section of the rice pack into the center of the pack, and sew the final 6-inch section shut. Tie off the end of the thread carefully.

Place the heated rice pack on a plate and microwave for 45 seconds. Microwave for more or less time depending on comfort and heat level desired.

Place the heated rice pack on muscles that hurt, or use the heated rice pack to keep your feet warm at night while in bed.


Consider unique scents that can be added to the rice.


Don't used ground spices in the heated rice pack. Do not get the heated rice pack wet. The rice will absorb the water and may develop mold issues.

About the Author

Lea Barton has been writing since 1989, with over 2,000 articles in print and online for such publications as "Today's Parent," "Boston Globe Magazine", and Associated Content. She attended Harvard University's Extension School, completing courses in creative writing and German.

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