DIY Heating Pad for Pain and Cramps

One effective way to treat muscle pain and cramps is with a DIY heating pad. While there are many commercial products sold for thermotherapy (heat therapy)—from electronic thermal belts to disposable thermal patches—the same relief can be achieved with products found around the house.

DIY heating pads can be used to ease pain and cramping associated with a wide range of medical conditions, including menstrual cramps, arthritis, and muscle strain. Even so, care needs to be taken to avoid thermal burns and complications like toasted skin syndrome. There are also situations where thermotherapy should not be used.

This article explains how thermotherapy works and describes different ways to make a heating pad with things you already have in your house. It also offers safety tips and other treatments that can help ease muscle and joint pain.

Benefits of Heat Therapy

Thermotherapy is a treatment commonly used in physical therapy to help ease muscle and joint pain. It works by increasing the skin temperature, causing blood vessels to dilate (widen). The increased flow of blood helps relax muscles, easing stiffness and cramping.

The application of gentle heat can also increase flexibility and the range of motion of joints. Moreover, the dilation of blood vessels delivers more oxygen and nutrients to tissues, speeding recovery from injuries.

Thermotherapy is indicated for chronic (persistent or recurrent) muscle or joint pain. It is not used for acute muscle or joint pain—such as when you've just had a sports injury—as doing so can promote bleeding and delay healing.

Thermotherapy can be used to treat subacute pain. typically a day or two after an acute injury, but only under the direction of a healthcare provider.

Conditions for which heat therapy may be useful include:

• Ligament strain
• Low back pain
• Menstrual cramps
• Muscle spasms and cramps
• Muscle strain
  
• Myofascial pain
• Osteoarthritis
• Rheumatoid arthritis

DIY Rice Heating Pad

Instead of buying a heating pad, you can make one at home with an old tube sock, uncooked rice (not instant), and a microwave oven. Make sure the sock doesn't contain any dye or synthetic material.

Here is what to do:

1. Fill the tube sock with rice. 
2. Tie the end of the tube sock into a knot.
3. Place the sock in a microwave oven for two to three minutes on high power. (Some ovens are stronger than others, so check that it's not too hot after 90 seconds.)
4. Remove the sock from the microwave and place it on the affected body part.

Alternatives

Some people prefer using dried beans or lentils, which hold the heat longer, or Epsom salt, which may have therapeutic properties.

For added benefit, add a couple of drops of essential oil to the heating pad fillers. Essential oils with muscle-relaxing properties include bergamot, chamomile, lavender, clove, and eucalyptus.

Heated Towels

One of the quickest ways to create a heating pad is to moisten a hand towel with plain water and place it in a microwave for 20 to 30 seconds on a high setting. If the towel comes out steaming, it is too hot; give it a chance to cool down.

You can also apply a couple of drops of essential oil to the towel for aromatherapy. With that said, you may need to avoid this step if you have scrapes or scratches as some essential oils, like clove oil, can cause stinging on broken skin.

Steamed Vegetable Bag

A frozen bag of peas is a "go-to" product for cryotherapy (cold therapy). The same bag can be used for thermotherapy if you heat it for three to four minutes in the microwave. Check the temperature halfway through to make sure it's not too hot.

Do not place the bag directly on the skin. Instead, place a washcloth between your skin and the bag to prevent accidental burns.

In addition to frozen peas, frozen corn or frozen mixed vegetables can also do the trick.

Other Ways to Treat Pain and Cramps

Where thermotherapy is ideally suited for treating chronic or subacute pain and cramps, cryotherapy is the treatment of choice for acute cramps and pain. Cryotherapy (cold therapy) helps numb pain receptors while constricting (narrowing) blood vessels in the skin, thereby reducing swelling, pain, and bruising.

Other ways to treat chronic or subacute muscle pain include:

• Soaking in a warm (not hot) bath, with or without additives like Epsom salt
• Over-the-counter pain relievers like Tylenol (acetaminophen) or nonsteroidal anti-inflammatory drugs (NSAIDs) like Advil (ibuprofen) or Aleve (naproxen)
• Gentle exercise, which can ease joint stiffness and improve flexibility, particularly in people with arthritis
• Prescription muscle relaxants
• Massage therapy
• Physical therapy
• Acupuncture

Severe or debilitating conditions may require invasive procedures like cortisone injections, surgery, and even total joint replacement to help ease the pain.

When to See a Healthcare Provider

Muscle pain and cramps can often be treated at home, but there are situations where the pain may be a sign of a medical emergency.

Seek immediate care if you have any of the following signs and symptoms:

• Severe pain and swelling
• A deformed joint or bone
• Inability to move or bear weight on a joint
• Spasms that cause unbearable pain or vomiting
• High fever with chills

Summary

DIY heating pads can be made at home with a moistened towel, a steamed bag of frozen vegetables, and a gym sock filled with rice, dried beans, or Epsom salt. These forms of thermotherapy may be effective in relieving chronic or subacute muscle pain and cramps.

Thermotherapy should not be used for treating acute muscle pain. If in doubt, call your healthcare provider.