How Can I Make a Heated Neck Wrap?

Written by maggie mccormick
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How Can I Make a Heated Neck Wrap?
Ease your neck pain with a heated neck wrap. (pain ii image by Mykola Velychko from

For days when life is just a pain in the neck, a heated neck wrap can help ease your stress. This is a large U-shaped pillow that you can heat in the microwave, then drape around your neck and shoulders. While you can purchase these commercially, creating your own will allow you to customise the size and style of your heated neck wrap.

Skill level:

Things you need

  • Fabric
  • Tape measure
  • Chalk
  • Scissors
  • Sewing machine
  • Rice
  • Needle and thread
  • Dried herbs (optional)

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  1. 1

    Drape the tape measure around your neck. Place the tape measure where you want the neck wrap to be. One end should be the end of the tape measure and mark the other end with your finger.

  2. 2

    Arrange the tape measure in a U-shaped pattern on your fabric. This simulates the shape that you just measured. Use chalk to outline the tape measure on the fabric.

  3. 3

    Draw a larger U-shape three- to six-inches from your smaller one. Connect the inner and outer U-shapes with either a straight line or a rounded edge. You now have the shape for your neck wrap.

  4. 4

    Cut out two pieces of the U-shape. Fold the fabric in half to cut two pieces.

  5. 5

    Sew the pieces together with a sewing machine. Put the right sides of the fabric facing each other. Leave one end of the wrap open. Turn the fabric right-side out when finished.

  6. 6

    Fill your neck wrap with rice. Move the wrap around so that the rice falls all the way through. You want the wrap to be full, without being too stiff.

  7. 7

    Sew the open edge with a needle and thread. Fold the edges into the wrap and sew along the line.

  8. 8

    Place the wrap in the microwave when you want to use it. Test the heat in 30 second intervals until you find the heat that's right for you.

Tips and warnings

  • Add dried herbs such as lavender along with the rice to make an aromatherapy heated neck wrap.

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