How To Make a Rice Sock

Instructions and Tips to Make a Rice Sock

Close up of hands holding rice
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A rice sock can be used to help relieve the aches and pains of pregnancy, ease the tension of a headache or a sore muscle, and even help with baby after birth by using moist heat. Moist heat provides all the benefits of dry heat but with an enhancement. The rice sock is the perfect delivery system because it is not expensive, it is easy to use, and you can sleep with it because it does not stay warm nor get warmer as the night goes on.

While heat has long been used as a source of pain relief, comfort, or relaxation on the perineum when a woman is giving birth, it can also be used in pregnancy as a safe and reliable for of pain relief and as a way to promote relaxation. Here are some places that moms use their rice socks:

Difficulty to Make: Easy

Time Required: 15 minutes

What You Need:

  • Tube Sock
  • 1.5 - 2 lbs plain rice
  • Herbs or aromatherapy oils (optional)
  • Needle (optional)
  • Thread (optional)

This is a great way to use up any spare socks or single socks that no longer have mates.

Here's How:

  1. Gather your supplies.
  2. Cut or tear a small corner of your bag of rice off.
  3. Pour rice into open tube sock. Use between 1.5 and 2 lbs. More for a firmer rice sock, less for a less firm sock.
  4. Tie the end of the sock to prevent rice from spilling out.
  5. Heat in your microwave for 2-3 minutes, depending on your microwave.
  1. Use to relieve pain or aid in relaxation.


  1. Do not use minute rice.
  2. A gray tube sock will not show dirt as quickly as a white tube sock. And while stripes on tube socks might be out in gym classes, they are awfully fancy on a rice sock.
  3. Some people enjoy using lavender or other essential oils in their socks. Simply add some prior to sealing the sock.
  1. You can also stitch the sock closed for a fancier rice sock.
  2. Buck wheat, corn and other grains can also be used instead of rice.
  3. If you know how to sew, you could also make packs. Most people who do the packs choose a rectangular shape for more coverage. If you do this, you may want to do channels to prevent the rice from bunching in one spot.
  4. If you do not want to make a sock, you can also buy these types of products in many stores or online at Etsy and other shops.
  5. After you give birth, these are still great for aches and pains, warming your bed, the baby's car seat, and so much more. I've even used them as my kids age to help with growing pains.


Dahlen HG, Homer CS, Cooke M, Upton AM, Nunn RA, Brodrick BS. Midwifery. 2009 Apr;25(2):e39-48. Epub 2007 Nov 26. 'Soothing the ring of fire': Australian women's and midwives' experiences of using perineal warm packs in the second stage of labour.

Petrofsky J, Berk L, Bains G, Khowailed IA, Hui T, Granado M, Laymon M, Lee H. J Clin Med Res. 2013 Dec;5(6):416-25. doi: 10.4021/jocmr1521w. Epub 2013 Oct 12. Moist heat or dry heat for delayed onset muscle soreness.

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