DIY Heat Packs

Heat Packs | Heat Pads | Heat Bags

Whatever you may call them, they are an essential in managing chronic illness related pain and discomfort. I have always found them particularly helpful in soothing joint aches and pains from arthritis and my chronic pain. With recent pain flares I have been particularly reliant on my heat pack to bring me some much-needed relief.

I decided it was time to DIY my own heat pack, after being inspired by The TIREDGIRL Society creative project. I decided to make two heat packs sourcing fabric from my mum’s collection and making them in a smaller square size in comparison to what I already had, covering the particular area of pain ~ The smaller size also makes it easy to pack in a bag for travelling and weekends away!   

Without further ado, here is how to DIY a Heat Pack in 5 Simple Steps.

You Will Need
  • Fabric of Choice
  • Measuring Tape
  • Scissors
  • Sewing Pins
  • Sewing Machine
  • Sewing Needle and Thread
  • Rice or Wheat Bead for Filling

When choosing a fabric, first ensure that it will be microwave proof – most natural fibres are microwave proof such at cotton and linen (I would recommend 100% cotton). You can either purchase fabric from your local craft store or upcycle old clothes or linen that you don’t use. The fabrics that I utilised for these 2 heat packs are;

Plain White Cotton for an Internal Layer – Originally from Spotlight
“Twinkle Twinkle Little Star” Print Cotton – Originally from Spotlight
Blue and White Stripe Cotton – Originally pyjama pants from Target Australia


This is a completely based on personal preference. I created a heat pack utilising rice, and a heat pack utilising the wheat beads usually found in store bought heat packs. After using the two heat packs for a few months now, I don’t notice too much difference in the two. Rice is a very easy option due to the access and availability of it ~ it is probably in your pantry already. Both seem to heat up at the same rate and maintain their heat for the same amount of time. The two differences I notice are the texture and movement of the rice/wheat inside the bag and the fragrance produced when heated. Both of these factors are purely preference based – I am happy using both of the heat packs.

  1. Measure and mark all fabrics to the desired size. You will need to measure and create 2 shapes of the same size of each fabric, allowing for a 2cm hem.
    My heat packs measure 18cm X 18cm.
  2. Cut the fabrics with the 2cm hem. Once the shapes have been cut out, pin them face-to-face so that the “heat pack” is inside out.
  3. Using your sewing machine, sew around your previously marked lines, leaving a small gap on the final edge.
  4. Using the gap that you left, turn the “heat pack” in the right way, using a pencil to push all the corners out if needed. Fill your “heat pack” with the rice or wheat to approximately 3/4 of the way.
  5. Using a needle and thread, hand sew the gap closed so you are left with a finished heat pack.

Find the free downloadable and printable version here

I am still using my heat packs every single day and I’m loving them! I would love to see if any of you create your own, tag me on Instagram @brieseaton or use the hashtag #thebrieeffectDIY so I can see them!

Now Fly Free and DIY Little Butterfly

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