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DIY Heated Neck Wrap

Tutorial showing how to make a Buckwheat Heated Neck Wrap  Not only is this neck wrap microwaveable, but it can also be kept in the freezer for a cold neck or shoulder wrap as necessary. The addition of lavender makes this aromatherapy shoulder wrap all the more therapeutic.

So, I have good news and bad news. The bad news…sometime in the past several months I've become very good at carrying all my stress in the scalene muscles on the right side of my neck. Over time, these muscles had become so tight and bound up that I was having numbness and tingling down my arm all the way to my fingers. 

So, what's the good news? Well, now I can honestly and without guilt go visit my favorite masseuse, Zeke, who works his magic on the muscles to get them to relax.

It was at my last appointment with Zeke that he mentioned that I would benefit from alternating hot and cold therapy on my scalene muscles, in addition to the neck stretching exercises he showed me and mentioned a specific brand of a buckwheat neck wrap. I am by no means the most frugal gal on the planet, but even I had a hard time swallowing the $50+ price tag for buckwheat hull stuffed pillow! (Did you see what I just did there? Talking about ‘neck muscles' and ‘swallowing' in the same paragraph? Pretty darn clever, huh?)

A stack of neck and shoulder wraps

Heated Shoulder Wrap on Flagstone
So, the second piece of good news? I sat down and made several buckwheat-filled hot cold packs for the price of buying one and now I'm going to share the how-to with you!

Some of these links may be affiliate links and I may earn a small commission off of the sale of these products to help defray the costs of operating this site, but the price you are charged is not affected. You can see my full disclosure policy here.

How much does it cost to make an 8″ X 25″ Buckwheat Shoulder and Neck Wrap?

For my 8″ by 25″ microwavable neck wrap I used the following:

$4.00 – 1/4 yd Soft N Comfy Minky Fabric from JoAnn's Fabric

$2.50 – 1/4 yd knit cotton, like t-shirt material. I found it more economical to buy XXL t-shirts at the crafts store. One XXL t-shirt will make 2 8″ X 25″ neck wraps

$5.75 21-ounces of organic buckwheat hulls.  I bought this 5lb bag and have made 4 heating pads from the bag. Or you could purchase by the pound here.

Total:       $12.25

How many pounds of buckwheat hulls do you need to fill a Neck Wrap?

Use this calculation to determine how many ounces/pounds of buckwheat hulls you will need to appropriately fill your heated neck wrap:

Total Square Inches of Finished Wrap divided by 9.5 = Ounces of Buckwheat Hulls to Fill Wrap.

What Materials Do You Need To Make A 8″ X 25″ Neck and Shoulder Wrap: 

  • 1/4 yard Cotton Material for the inside of Heating Pad (I found an XL cotton t-shirt more economical than purchasing fabric)
  • 1/4 yard Soft Material for Exterior of Heating Pad
  • Cotton Thread
  • 22 ounces Buckwheat Hulls
  • Dried Lavender (optional)

How To Make A Buckwheat Shoulder & Neck Wrap:

  • Cut fabric for the interior pillow: 9″ by 26″ (finished dimensions plus 1″ added to length and width)
  • Sew 2 long sides and 1 short end of the interior pillow
  • Turn right side out
  • Fill the interior pillow with buckwheat hulls based on the chart above. For my 8″ x 25″=200 Total Square Inches/9.5 = 21 ounces of Buckwheat Hulls)

  • (Optional) Add dried lavender for an Aromatherapy Neck Wrap
  • Sew the open end of the pillow closed
  • Divide the buckwheat hulls in half within the pillow by weighing each half of the pillow and moving the hulls from one side to the other until equally divided. Use your scale to weigh each half to get the hulls equally distributed.

  • Mark the halfway point of the ‘pillow’, with half of the hulls on each side, and sew a seam down the middle.
  • Then quarter each half and sew seams so that you have 8 ‘channels’.

  • Measure the finished inside Hot Cold Pack and make note of those measurements. You will cut 3 pieces of cover fabric:
    • For the width of all of your cover fabric pieces, cut your fabric the width of the pillow plus 1”
    • Cut one piece of cover fabric the length of your pillow plus 1” (Piece A)
    • Cut one piece of cover fabric 75% of the length of your pillow (Piece B)
    • Cut one piece of cover fabric 40% of the length of your pillow (Piece C)
  • Turn over and hem one end (not a side) of each of the 2 shorter cover pieces

  • With right sides together, sew the 3 unfinished sides of Piece B to Piece A.
  • Then attach the unfinished sides of Piece C to the other end of Piece A.
  • Turn cover right side out and stuff with buckwheat filled pillow.

See the full video here


Can you Wash Your Buckwheat Heated Neck Wrap?

You can definitely wash the cover, but do not wash the pillow holding the buckwheat hulls.


Want to refer to this Heated Neck Wrap in the future? Bookmark this page or pin the following image.

Neck and Shoulder Wrap on Model

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Until next time…






  1. Carole West

    September 9, 2019 at 12:16 pm

    I carry stress in my neck as well. Trying to learn how to flush the stress and I find that takes a little more focus. Love this project idea, great set of instructions too. Thanks!

    • lynn

      September 11, 2019 at 7:41 pm

      We women…need to do a better job of managing our stress! But I do love these wraps…really do help. That being said, I do believe it is time for another visit to Zeke!


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