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This happy little heat therapy pack nestles into all the tense nooks and crannies around your neck, soothing away tension and softening the painful spots that pop up as we age.
I don’t know when it happened, but at some point my body decided that all it wants is to be warm and comfortable. I work from home most days, so when I’m feeling cranky and just over it, I’ll change into comfy clothes around 4 PM, put on my slippers and grab this warming herbal neck wrap.
A quick spin in the microwave is all it takes to warm the flaxseed inside and activate the lavender blossoms for a little aromatherapy. Then I’ll drape it over my neck and melt into the sofa like it’s a waterbed.
While it does require a sewing machine (you don’t want glue melting in the microwave), as long as you can sew in a straight line it’ll be a piece of cake.
Herbal Neck Wrap Supplies
Making your own warming neck wrap is simple and surprisingly quick. You can finish it in about an hour, and the result feels just as cozy and effective as anything you’d buy in a store.
If you have the time and supplies, you can always make a second one that you can keep in the freezer for some cold therapy. Or scale it down and make one the perfect size for a weighted eye mask.
Since it goes in the microwave, just make sure you’re not using anything that could potentially melt or catch on fire.
- 100% Cotton Fabric – You can use any organic cotton you like, but I prefer to use cotton flannel baby blankets. They’re soft and comfortable. They’re also organic and free of any weird chemicals or coatings that might get gross when heated. Organic linen or hemp would also work here as well.
- 100% Cotton Thread – Avoid any metallic thread, which might spark in the microwave, or synthetic thread, which may melt if overheated.
- Twill Tape – While not totally necessary, I think having handles on my neck wrap is a cheap upgrade. Pulling on them increases the pressure and heat on your tired muscles. They can also be tied, helping to keep the wrap in place. But if you find the added steps overwhelming, you can leave them off without affecting the wrap.
Fill it will flaxseed (or rice, in a pinch) and some dried flower blossoms for scent. Lavender is a great choice, but you can also go with chamomile, rose or jasmine depending on your preferences.
- Organic Flax Seed – I’ve seen both white rice and flaxseed used in warming wraps, but I recommend sticking with flax. The oils in the flaxseed heat up slowly and retain heat longer than rice, so your wrap won’t need to be reheated as often. It’s also less likely to retain moisture and get moldy, which is an added bonus.
- Organic Dried Lavender Blossoms – I’m partial to lavender because I find it especially relaxing, but you can use any dried flowers you like. Chamomile, rose, jasmine, gardenia or lilac could all work. You could also use soothing herbs, like peppermint, rosemary, or thyme, if that’s more your speed.
See the recipe card below for quantities.
Instructions
With the right sides together, fold the fabric in half lengthwise (hot dog style) so that the long edges line up.
Using a ½” seam allowance, sew the long seam. Then turn right side out and press.
On one of the short ends, fold the raw edge of the fabric in by ½ inch and press.
Insert the ends of your twill tape and pin in place.
Sew the end closed with the twill tape in place using a top stitch. Remove the pins.
Starting at the closed end, measure 1.5″ down from the top edge. Draw a horizontal line.
Come down to the line you just drew. Measure 1.5″ in from the left edge and draw a line lengthwise down the neck wrap, ending 2″ from the bottom (this includes your ½” inseam).
Move another 1.5″ to the right and draw a second line lengthwise down the wrap.
You should end up with 2 equidistant vertical lines starting 1.5 inches from the top edge, and 1.5 inches in from each side. The lines should stop 2 inches from the bottom edge.
Sew along each vertical line.
Your lines should look like this. This gives the wrap structure that helps keep the flaxseed in place and prevents it from settling on either end of the wrap.
Mix the lavender and flaxseed together in a small bowl. Pour ½ cup into the open end then shake to get it to the bottom.
Keep going until the wrap is almost, but not quite, full. There needs to be some flexibility so it can wrap around your neck.
Fold the raw ends of the open side under and press and insert the ends of your twill tape on the outer edges
Top stitch the end closed. And your neck wrap is ready to use!
How To Use Your Neck Wrap
Place the wrap in the microwave and heat in 30-second intervals until desired warmth is achieved. Be careful not to microwave for more than 90 seconds, otherwise you risk it drying out and starting on fire.
Test the temperature of your pack (make sure it’s not too hot!) then drape it around your neck and shoulders to relax tight muscles, ease tension, or warm up on a chilly day. You can also place it on your lower back or across your abdomen for gentle comfort.
The heat usually lasts around 20 to 30 minutes. When it cools down, just pop it back in the microwave for another minute to get it back to the desired temperature.
Top Tip: If you use white rice instead of flaxseed, place a small cup of water in the microwave with your wrap when you heat it. Rice has less oil the flaxseed and tends to dry out more in the microwave, which may cause a fire if you’re not careful.
FAQ
Any organic, natural fiber fabric will work. Cotton or flannel are great choices because they’re soft, breathable, and safe to heat in the microwave. Always avoid synthetic fabrics, which can melt, off gas chemicals or give off odors.
Yes, absolutely. Mixing a few drops of essential oil with the flaxseed will give you the same aromatherapy benefits as dried flowers.
Sure, just place it in a sealed bag and store pop it in the freezer for a few hours. It’s great for headaches, sore muscles or tired eyes.
With regular use, it can last several years. If it starts to smell off or the fabric wears thin, it’s time to make a new one.
DIY Herbal Neck Wrap
This happy little heat therapy pack nestles into all the tense nooks and crannies of your neck, soothing away tension and softening the painful spots that pop up as we age.
Yield: 1 neck wrap
Cost: $15
Equipment
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Wide neck funnel
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Iron
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Sewing machine
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Ruler
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Sewing chalk
Instructions
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With the right sides together, fold your cotton fabric in half so that the long edges line up
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Sew this long seam. Then turn the fabric right side out and press.
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Take one of the short ends. Tuck the raw edge under by about ½” and press.
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Insert the ends of your twill tape and pin in place. Sew the edge closed using a top stitch.
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Starting at the closed end, measure 1.5″ down from the top edge. Draw a horizontal line.
-
Come down to the line you just drew. Measure 1.5″ in from the left edge and draw a line lengthwise down the neck wrap, ending 2″ from the bottom (this includes your ½” inseam)Move another 1.5″ to the right and draw a second line lengthwise down the wrap.You should end up with 2 equidistant vertical lines starting 1.5″ from the top edge, and 1.5″ in from each side. The lines should stop 2″ from the bottom edge.
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Then sew along the vertical lines.
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Mix the lavender and flaxseed in a bowl. Fill your neck wrap with the flaxseed mixture. Leave room at the top so there’s some flexibility to the neck wrap.
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Fold the raw ends of one side under and press. Just like you did for the other end, insert the ends of your twill tape on the outer edges of this short end. Topstitch closed.
Notes
If you use white rice instead of flaxseed, place a small cup of water in the microwave with your wrap when you heat it. Rice has less oil the flaxseed and tends to dry out more in the microwave, which may cause a fire if you’re not careful.
