How to make a home made heating/ice pack

Small Stones

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Home Made Heat/ice Packs

When you have chronic pain or any kind of pain, it is to your advantage to have ice and heat packs available for home use. Store bought heat and ice packs are very expensive unless you buy the cheap ones that end up falling apart within a week.

There is another option available...make your own heat and ice packs. Homemade heat/ice packs are more durable than store bought and can be made to conform to any body area. Homemade heat and ice packs can be formed to specific body parts and can be made from things you may already have in your home. So, how do you make a homemade heat and cold pack?:


Use a soft, but strong material such as cotton or a cotton blend. An old T-shirt can be used to make a homemade ice or heat pack that is strong, soft and formed to whatever area on your body that you have pain. Flannel shirts can also be used to make home made ice/heat packs. Flannel is a soft and durable material that will feel good close to your skin.


The shape of your homemade ice or heat pack can be made to conform to any area that's in pain. You can make a long, narrow pack for wrapping around your neck or a medium square pack for your lower back. Whatever the size, make sure you first measure the body area that you want covered with your homemade ice and/or heat pack.

Once you figure out what size you want you ice pack, add an inch to the material for a seam to sew on. You can sew the seam a couple times to add strength to you pack. This will cause your pack to last a lifetime. Your pack will also be washable, although you may want to wash it by hand as it may damage it if you use a washer to clean it.


There are several different "fillers" you can use for your homemade ice and/or heat pack. Dry rice or beans can both be frozen and heated for a pack that can be for both pain (heat) and inflammation (ice). Uncooked corn kernals are another option for ice, but I wouldn't recommend heating a corn pack as it may start cooking if you get it too hot.

Small stones can also be used as filler. Stones hold heat and cold very well and will hold the heat or cold for long periods of time. Just make sure the stones you choose are tiny and round. You want to be able to "form" the heating/ice pack to your body.

Putting it all together:

Measure the area that you want covered with homemade pack, then add an inch for a seam. Cut your material to whatever size you want, turn it inside out to sew up the seams. When you sew up the seams, leave a small opening for filling with whatever filler you choose (beans, rice etc.).

Turn the material right out after sewing up the seams. Fill with the filler, leaving a little space so the pack is not completely full. Sew up the small opening by hand after the pack is almost full. You should end up with a pack that is flexible and comfortable when applied to the area in pain.

Using your homemade ice/heat pack:

Put your pack in the microwave for 30 seconds to a minute (or long enough to heat it). Apply to painful area for 20 minutes. Do not leave the heated pack on for longer than 20 minutes at a time because leaving it on longer may cause burning of the skin. You can re-apply the homemade heat pack after 20 minutes.

If you want your pack cold, put it in the freezer for an hour or so, until frozen. Apply to painful area for 20 minutes. Do not leave on skin for more than 20 minutes or you may end up with frostbite. You can re-apply the homemade ice pack after 20 minutes.

Homemade ice/heat packs are more inexpensive than store bought packs. Homemade ice/heat packs can be made any size that you want and are more comfortable and just as effective as store bought packs. Making your own ice/heat packs will save you money and they will last longer than any store bought ice/heat pack that you can buy.

You can make different size heat/ice packs for different areas of your body. Homemade ice/heat packs also make great gifts for your friends who have chronic pain or arthritis. Make a few for you and your friends...they will certainly appreciate the softness and effectiveness of a home made ice/heat pack. Home made ice/heat packs make great Christmas or Birthday gifts that will last for years to come.

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