How to Make a Microwaveable Neck Wrap

Here you can get information about How to Make a Microwaveable Neck Wrap. Microwavable neck wraps are wont to relieve tension from overworked muscles or stress. Many of us hold stress in their trapezius muscles, the muscle that extends on all sides of the neck from the bottom of the skull to the shoulders.

A neck wrap crammed with grain or rice conforms to the body, giving relief to the trapezius and other muscles. Unlike traditional electric heating pads, a microwaveable wrap will calm down in but an hour and pose less risk of overheating muscles. Aromatherapy neck wraps are often made with household ingredients and recycled fabric.

Table of Contents

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 inside pillow: 9″ by 26″ (finished dimensions plus 1″ added to length and width)
  • Sew 2 long sides and 1 short end of the inside pillow
  • Turn right side out
  • Fill the inside ‘pillow’ with buckwheat hulls supported in 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 warmth pack closed
  • Divide the buckwheat hulls in half within the buckwheat heating pad by weighing each half the pillow and moving the hulls from one side to the opposite until equally divided. Use your scale to weigh each half to urge the hulls equally distributed.
  • Mark the halfway point of the ‘pillow’, with half the hulls on all sides, and stitch a seam down the center.
  • Then quarter each half and stitch seams in order that you’ve got 8 ‘channels’.
  • Measure the finished inside the buckwheat heating pad and make note of these measurements. You’ll cut 3 pieces of canopy 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 every of the two shorter cover pieces.
  • With the proper sides together, sew the three unfinished sides of Piece B to Piece A.
  • Then attach the unfinished sides of Piece C to the opposite end of Piece A.
  • Turn cover right side out and stuff with buckwheat filled pillow.

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 a minute and a half, and adjust accordingly. 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.

Improvising a neck wrap

Use a woolen baby’s blanket. Alternatively, cut down a wool blanket to a smaller size; this is a useful repurposing for blankets that are nearing the end of their days. It must be one hundred percent wool, as this won’t catch fire easily.

  • Spray the wool blanket with water, so it is a little misty.
  • Pop it in the microwave or dryer for a bit to heat it up.
  • Wrap it around your neck or anywhere that is sore.


  • Don’t overheat the wrap to avoid burning skin. Heat in 30 second increments to check your microwave’s heat level.
  • Use only microwave-safe materials like 100% cotton, and avoid plastic or synthetic materials.
  • This wrap makes an exquisite handmade gift for friends and family.


  • Be very careful not to over overheat the bag and place it directly on your skin. Allow it to cool if it is too hot, and only heat it for 30 to 60 seconds when using it on a child.
How to Make a Microwaveable Neck Wrap

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