Tutorial showing how to make a DIY Heated Neck Wrap filled with buckwheat and lavender. 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 DIY heat pack like you own ohhhhh so relaxing personal buckwheat heating pad.
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?)
So, the second piece of good news? I sat down and made several DIY heat packs for the price of buying one and now I’m going to share the how-to with you! These homemade lavender scented, buckwheat heating pads were just what the doctor ordered to help relax my tight neck and shoulder muscles.
How much does it cost to make an 8″ X 25″ DIY Neck Wrap?
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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
How many pounds of buckwheat hulls do you need to fill a DIY heat pack?
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″ Buckwheat Heating Pad?
- 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 DIY Heat Pack For Shoulders & Neck:
- 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 Heat Pack
- Sew the open end of the heat pack closed
- Divide the buckwheat hulls in half within the buckwheat heating pad 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 of the buckwheat heating pad 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 the 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 DIY Heated Neck Wrap?
You can definitely wash the cover, but do not wash the pillow holding the buckwheat hulls.
For How Long Do I Microwave This Neck Wrap?
Start with 30 minutes and adjust accordingly. Don’t walk away! I did burn mine by leaving it in the microwave too long. But, once perfectly warm, you will appreciate the moist heat from the heated buckwheat hulls.
Want to refer to this DIY Heated Neck Wrap in the future? Bookmark this page or pin the following image.
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