Homemade Heat Buddy

Feeling sore or achy? Make your own heat buddy following these simple instructions!

What You Need

  • 100% cotton fabric cut into 5 in (130 mm) x 7 in (180 mm) pieces
  • Thread
  • Needle or sewing machine
  • About 2 cups (235 ml) uncooked rice or beans
  • A few drops of peppermint or lavender essential oil (optional)


  1. Put two pieces of fabric together with the sides you want on the outside facing each other.
  2. Sew around three edges of your two fabric squares.
  3. Flip the little bag you made inside out, and fill with rice or beans. Add a few drops of essential oils and shake to mix.
  4. Sew the bag shut and you’re done! To use your heat buddy, microwave for about 1-1 ½ minutes and place wherever you have pain.