How To Make Your Own Ice Pack Or Heat Pack At Home


 Making Your Own Ice And Heat Packs At Home



Have you ever needed an ice pack at home and realized all you had was a frozen bag of peas or corn? Well, I’m gonna explain how you can make your own ice pack with only a couple of items that you probably already have at home.

Benefits of using an ice pack

  • Reduces Inflammation by decreasing tissue temperature
  • Temporarily blocks the pain by numbing the area involved
  • Decreases muscle spasms

What you need…

  1. Freezer bags – 1 quart and 1 gallon sizes are best
  2. Rubbing Alcohol
  3. Water
  4. Food Coloring

If using the quart size freezer bag…

  • Fill the bag with 2 cups of water and 1 cup of rubbing alcohol.
  • If you want the gel to be thicker, increase the water amount and decrease the alcohol amount.
  • If you want the gel to be less thick, then increase the alcohol amount and decrease the water amount.
  • Do not fill the bag to the top because the water will expand when it freezes.
  • Make sure to squeeze as much air out of the bag as possible before sealing it shut.
  • Double bag it to reduce the chance of leaking.
  • Never put the frozen bag directly on your skin… Use a thin towel or cloth between your skin and the bag.
  • Add a couple of drops of food coloring to help identify the ice pack in your freezer.

If using the gallon size freezer bag…

There are 4 quarts to a gallon but I would start by only doubling the amounts from the quart bag first.
If you fill the bag too much then you run the risk of the bag popping open when it freezes.

Play around with the measurements until you get the consistency you are looking for.



Next up is the Heat Pack



Let’s face it… most people hate using ice packs. Although they definitely help to decrease pain and inflammation, some people can’t tolerate the way it feels. So let’s discuss the option of using heat instead.

Benefits of using a heat pack

  • Heat Packs increase circulation and they feel good which helps block the pain.

What you need…

  • A cloth that can hold the filling… such as a tube sock
  • The filling material… rice is the most convenient. But you can use oatmeal, or flax seed as well.
  • Needle and thread to make a permanent heat pack… otherwise just tie the end of the filled sock.
  • Aromatherapy oils can be added to help with relaxing or giving you energy.

Lavender – To help you sleep
Ginger – For energy
Eucalyptus – To relieve stress

How to Make the Heat Pack

  • Fill the tube sock with the rice or other filling.
  • Add the oils… just use a few drops to start, if you have some.
  • Tie the sock closed at the end, or use the needle and thread to seal it permanently.
  • Warm it in the microwave for 2 to 3 minutes.
  • Reheat as needed 
  • You can re-use these heat packs over and over again

If ice and heat just aren’t getting the job done anymore, then make sure to check out the Doctor’s Pain Relief Systems website.  It’s time for you take the next step to getting rid of your pain.

Thank You,

Dr Jason Hurst, DC, CCSP, CSCS

Dr Jason Hurst

Dr. Jason Hurst is the Founder and creator of the Doctor's Pain Relief Systems, a natural pain relief treatment to help you eliminate your pain naturally.

One Comment:

  1. Dr. Hurst, first off, thanks for another informative article. Some may feel that this is only common sense but it’s a great reminder to keep such items around the house. I’ve been using hot/cold treatments for my hip pain for years. Certainly something to consider.

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