11 Best Heating Pads for Cramps, Muscle Aches, and Better Sleep 2023: Sunbeam, HigherDose, and More

By Sarah Madaus

Maybe you’re having some general aches and pains. Maybe your new workout regimen is leaving you sore AF. Or maybe you just desire that warm-to-your-core feeling that no blanket can offer. Whatever’s making you uncomfortable, a heating pad might be just the thing to help you find some much-needed physical—and maybe emotional—relief. Regardless of the season, heat can feel therapeutic, and heat therapy has real mind and body benefits, so it’s no wonder folks have turned to it for centuries. Now, if all you have lying around is your mom’s hot water bottle circa 1982 (which is a great tool, thank you very much) and you want something that has more features, customization, and longer-lasting heat, a heating pad is a worthwhile wellness investment.

From a wellness perspective, adding heat therapy to your routine can help with a number of issues, including sleep, menstrual cramps, and sore muscles. To understand the benefits of a heating pad, it’s key to understand what’s going on underneath the surface. “Heat causes some level of vasodilation, which is the expansion of blood vessels and thus increases the blood flow going to the muscle,” Sekhar Upadhyayula, MD, a New York City–based pain management clinician and CEO at Pain Solutions, tells SELF. “So that relaxes some of the muscle fibers and helps it stretch out.” That’s part of the reason why we “warm up” before workouts and often use the time immediately following a workout—when the body is still warm—to stretch.

For acute and chronic back and neck pain, Dr. Upadhyayula often recommends heat therapy to his patients. “Heat is heavily used in my practice because it’s not a major financial burden on the patient, and there aren’t many risks,” he says. “It’s something that they can employ themselves in a safe manner, and though it doesn’t provide long-lasting relief, it does help with the symptoms temporarily.” Despite heat being a temporary fix, we know that warming up your muscles does make them easier to stretch out, so if you’re managing muscle pain or soreness, a post-heat stretch could be part of a long-term pain management solution.

When thinking about period care, heat can help ease the pain associated with cramps. “For most people, the cause of menstrual cramps is the release of chemicals called prostaglandins by the lining of the uterus,” Mary Jane Minkin, MD, a gynecologist and professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine, tells SELF. “I’m an advocate of using heat because, anecdotally, it helps and it’s safe. It’s not going to stop the production of those prostaglandins like, say, [pain-relieving and inflammation-reducing] NSAIDs like ibuprofen will, but it does temporarily relax muscles and make life a little more comfortable.”

But as it turns out, heat can do even more than help you manage pain. Say you’re feeling just dandy physically, but you’re perpetually wired or you struggle with sleeping well. While you may be able to mitigate some of that with good sleep-hygiene practices—like reducing evening screen time, practicing mindfulness, and abstaining from alcohol close to bedtime—you may also want to consider adding heat therapy to your wind-down routine.

“Heating pads can help with relaxation by reducing blood pressure, which slows down your heart rate and activates the parasympathetic nervous system—aka the “rest and digest” system,” Joshua Tal, PhD, a cognitive behavioral psychologist who specializes in sleep and health problems, tells SELF. “Heat is also relaxing because it is associated with comforting memories for some, such as being wrapped up in a loved one’s arms or feeling cozy under the covers in bed.”

Reaching a state of relaxation is important before you hit the hay, but heat can help you catch quality rest too. “The body naturally decreases in temperature during sleep, and studies show mimicking that decrease in temperature can help facilitate sleep. So applying heat followed by cooling off can give the body jump start to the sleep process,” Dr. Tal says.

When looking for a solid heating pad, there are a few features to consider. “Make sure you have something that’s going to shut itself off automatically to avoid burns,” says Dr. Minkin. With that in mind, all of the options below have auto shut-off and timers ranging from 1 to 12 hours. You might also want to find a heating pad or belt with a machine washable cover to not only prevent thermal burns, but also to feel plush and cozy. If you want an electric heating pad, find one with a long power cord so you can move it around your space freely. For wearable heating pads, make sure you check the size before buying, or ensure that it’s adjustable.

Some heating pads use stones like jade, amethyst, and tourmaline, which conduct heat (just think of a hot-stone massage). You might also look for a heating pad that uses far infrared heat (or far infrared radiation). Far-infrared heat is a type of thermal radiation, similar to the type you’d get from some saunas, which warms your skin directly using light and has shown promise in several studies to have wide-ranging therapeutic health benefits, though more research is still needed.

Keep reading for all the best heating pads to add to your wellness routine—several of which are recommended personally by SELF staffers. And just a heads up: If you’re in menopause, have a medical condition like hyperthyroidism, or take medications like antidepressants and niacin, Dr. Tal notes that you should speak with your doctor before starting a heating pad routine. We’ve included options for localized and on-the-go relief, as well as larger heating pads to lay or lean on, all from brands and retailers like Amazon, HigherDose, Target, and more.

All products featured on SELF are independently selected by our editors. However, when you buy something through our retail links, we may earn an affiliate commission.

UTK Heating Pad for Lower Back Pain Relief

Amazon

For localized pain in your back or period cramps, UTK’s heating belt is a nice option, as it has a long strap for plenty of adjustment (55" at its largest), an extra long cord, and automatically shuts off after four hours. “This heating pad is designed for the lower back, but I love using it on my upper back, shoulders, and wherever else I could use some heat therapy,” says Sarah Yalowitz, SELF’s director of programming and development. “The stones make it feel extra soothing.”

Relief Expert Microwavable Heating Pad for Neck and Shoulders

Amazon

Filled with flaxseeds, millets, and clay beads, this microwaveable heating pad contours to your body and adds a bit of comforting weight. “This microwaveable heating pad is my go-to product when I'm dealing with shoulder and upper-back pain or muscle spasms,” Yalowitz says. “I love that it's weighted too, because it feels like getting a warm hug.” Since it’s not an electric heating pad, you can throw it in the freezer and use it for cold therapy too.

By Sara Coughlin

By Hannah Dylan Pasternak

By Malia Griggs

Pure Enrichment PureRelief XL Heating Pad for Back & Neck

Amazon

Here’s another wearable heating pad, this one with a shirtlike design and Velcro strap that keeps it in place. It has four heat settings and a handheld controller for easy customization. “Since I tested positive for mono last fall, I’ve become an amateur heating pad connoisseur, as sore muscles are one of the main ways that my illness manifests,” says SELF editor in chief Rachel Wilkerson Miller. “Because my back and neck are often super achy, I wanted something that could really maintain contact with those areas; this wearable heating pad really gets the job done. It’s really soft and comfortable; I often wear it with just a sports bra.” The biggest downside to this Pure Enrichment heating pad is that it has to be plugged in, so you can’t walk around with it on. But Wilkerson Miller says that isn’t necessarily a bad thing, as it forces her to sit still and actually rest.

Rael Heating Patch for Menstrual Cramps With Extra Coverage

Target

Nordstrom

A single-use heating patch is handy to keep around—especially if you’re managing menstrual pain during a busy, action-packed day. Rael’s are extra large for your lower belly or back, and they’re infused with comforting rose, lemon, and jasmine essential oils. They won’t get as warm as an electric heating pad will, but reviewers note that they stay toasty for the whole workday.

Attmu Rubber Hot Water Bottle With Knitted Cover

Amazon

Justice for hot water bottles, the strange, rubber heating pads our forefathers have passed down through the generations! Though electric heating pads and wraps have increased in popularity, a low-tech option is always good to have around. This top-rated rubber hot water bottle comes with a cozy knit cover to act as more of a barrier between you and the heat source.

By Sara Coughlin

By Hannah Dylan Pasternak

By Malia Griggs

Comfier Heating Pad With Massager

Amazon

This travel-friendly heat wrap belt can be used on your low back, belly, thighs, or glutes. It’s ideal for muscle tension and soreness, as it only has two heat settings, but also comes equipped with built-in massage nodes and a few vibration patterns to relieve tension post-workout. With a 58-inch adjustable strap and a 30-minute timer, just consider this your personal, on-the-go massage therapist.

Higher Dose Infrared PEMF Go Mat

Higher Dose

I personally use this heating pad, which is admittedly a splurge—but as a perpetually sore fitness instructor and someone who has trouble winding down at night, I find it totally worth it. It has five far-infrared heat levels; I find the heat of the lowest level ideal for relaxing and sleeping, and I use the higher levels for energy and focus during meditation. Its size is great for the back of my desk chair, and sometimes I prop it up on my bed while I read.

Pure Enrichment PureRelief XL Heating Pad

Amazon

Target

This plush heating pad also comes recommended by Wilkerson Miller for larger muscle groups. It has six temperature settings, and you can dampen the cover if you want moist heat therapy. “This heating pad is great: It's big enough to cover a lot of surface area at once, and its velvety texture makes it really cozy—almost like it’s got some electric blanket in its DNA,” Wilkerson Miller says. “I actually liked it so much I bought it twice. Now I have one I keep at home and one that stays at my office desk.” This heating pad has a two-hour auto shut-off and comes with a five-year warranty too.

By Sara Coughlin

By Hannah Dylan Pasternak

By Malia Griggs

Sharper Image Calming Heat XXL-Wide Massaging Weighted Heating Pad

Amazon

If you love the feeling of a weighted blanket to lull you into a state of relaxation, double up the soothing powers with this five-pound weighted heating pad. It feels like a cross between a heating pad and an electric blanket, thanks to its soft velveteen exterior and large size. It also has a massaging function to knead tension in your back or shoulders.

UTK Jade Far-Infrared Heating Pad for Back Pain Relief

Amazon

Another highly rated option from UTK that utilizes far-infrared heating, this large pad is great to use while you work, as it comes with a buckle strap that will affix to your desk chair. It’s large enough to prop up on the couch too. You can control the heat up to 159 degrees, and it turns off automatically after four hours.

Geniani XL Heating Pad for Back Pain & Cramps Relief

Amazon

Geniani’s best-selling heating pad is a top pick for anyone who wants heat delivered to large muscle groups like their hamstrings, quads, and back. It has a machine washable microfiber cover that reviewers rave over, plus it’s not too thick, so it rolls up compactly for easy travel. It offers three heat settings and an auto shut-off, in case you fall asleep (which happens quite frequently, reviewers mention).

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.