The best heating pads for treating sore muscles and cramps

As a gym-goer and former high school athlete, I’m no stranger to aches and pains. Thankfully, heating pads are a safe and easy way to soothe soreness at home. Specifically, according to the experts, heating pads reduce your body’s perception of pain and stiffness by generating heat to increase blood flow to a certain area, which helps to increase mobility and circulation, reduce inflammation, and help you feel more relaxed.

That being said, I gathered a list of expert-recommended and editor-tested heating pads to consider for treating muscle aches, menstrual cramps and more. You can find that list below along with guidance and shopping tips from Dr. Michele Christian, a physical therapist at Stroma Physical Therapy in New York City, Dr. Rolland Miro, a sports therapist, chiropractor and the owner/director of Manhattan Sports Therapy in New York, and Dr. Karena Wu, a board-certified clinical specialist in orthopedic physical therapy and owner and clinical director of ActiveCare Physical Therapy in NYC.

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While choosing the best heating pads, experts told me to focus mainly on the different types.

• Types: According to Wu, the two main categories of heating pads are moist pads and dry pads. Moist pads, often used by professionals in clinical settings, are wet and require a heating pad protector and layers of material between the skin and pad. “Moist heat is the optimal choice,” says Miro, “but many require a special device to heat it called a hydrocollator.” Although hydrocollators are often used in chiropractic and physical therapy offices, Miro says that you can substitute at home by bringing a pot of hot water up to temperature and submerging your pad instead. Dry heating pads, like electric and microwaveable, are more common. Electric pads plug into a wall socket and usually have adjustable heat settings, whereas the level of warmth from microwaveable pads depends on the amount of heating time. Often filled with natural materials, microwaveable pads, though effective, can be more difficult to temperature-control, says Wu. “It’s not as easy to control the heat because if it’s heated too much, you have to let it sit to cool it down,” she says.

The list below includes every type of heating pad mentioned above.

Best electric heating pad: Chattanooga Theratherm Digital Moist Heating Pad

What we like

• Lockout mode setting
• Provides moist heat
• Precise temperature control

When it comes to electric heating pads, Miro recommends this option from Chattanooga, which also doesn’t need water to provide moist heat. The pad, which uses a flannel covering to draw moisture from the air, also includes a digital controller that lets you program and monitor the temperature and duration of your heating treatment up to 30 minutes, according to the brand. The temperature can be controlled between 88 and 166 degrees Fahrenheit, and also includes a lockout mode that protects against accidental or inconsistent setting changes during the treatment.

Type: electric

Best microwaveable heating pad: UNCN Wide Microwavable Heating Pad

What we like

• Flexible and weighted
• Washable cover
• Can be used hot or cold

Something to note

• May have slight scent

This microwaveable option comes recommended by Christian because of its cordless design and washable, cotton covering. Christian also says it can be dampened with water before microwaving to provide moist heat, and that it gradually loses heat while in use, which reduces your risk of burns. The pad’s star-shaped design provides more targeted and even heating, and themillet, flaxseed and claybead filling makes it flexible enough to be used on any part of the body, according to UNCN. You can also use it as a cold compress — just stick it in the fridge or freezer to cool it down.

Type: microwaveable

Best overall heating pad: Homedics Weighted Heating Pad

What we like

• Moist heat without water
• Large size
• Automatic shutoff

Something to note

• Not cordless

This electric heating pad from Homedics is designed to draw moisture from the air to deliver moist heat without water, according to the brand. Sanders calls it a “top recommendation” because of its large size and moist heat options, which she says “tend to provide deeper pain relief.” It has a weighted design and a 12-foot long cord to help with portability, along with an automatic 2-hour shutoff, according to Homedics. The pad is made from a plush, machine-washable polyester and comes with a one-click remote that has four heat settings: warm, low, medium and high.

Type: electric

Best budget heating pad: Therapist’s Choice Hydroculator Heat Packs

What we like

• Affordable
• Flexible when heated

Something to note

• Gets very hot
• May need towels to handle

This moist heating pad “gets very hot and maintains heat well,” says Miro. To use it, the brand recommends heating the compress to your desired temperature using a hydroculator or, for those of you using it at home, a heated pot of water, or a microwave as a last resort. Since it gets so hot, Miro recommends layering a towel or other comfortable buffer between your skin and the pad, which he does in his own practice: “We wrap these up in a towel and place a few folded towels on the person before placing this pack on them,” he says. This pad is also pliable and more flexible when it’s heated, making it easier to mold to the shape of your targeted area, according to the brand.

Type: microwaveable

Editor’s pick: Walgreens Fast-Heat Heating Pad

What we like

• Moist heat capabilities
• Machine-washable cover
• Heats quickly

Something to note

• Nothing to note at this time.

NBC Select SEO editor Nikki Brown has had this heating pad for years and still uses it monthly when she has menstrual cramps. It’s made from a machine-washable, velveteen fabric pad and has four heat settings available on the included single-button controller. “It heats up fast and has an auto shutoff feature that comes in handy when using overnight,” says Brown. The pad also has moist heating features; to use, the brand says you should lightly mist the surface of your pad with water, or pat it gently with a wet sponge to add moisture.

Type: electric

NBC Select SEO editor Nikki Brown uses this as her go-to heating pad for cramps and menstrual discomfort.Courtesy Ashley Morris

Best splurge: Bearaby Snuggler

What we like

• Stays warm long
• Cute design
• Dual heating and cooling

Something to note

• Nothing to note at this time.

This heating pad from Bearaby (who also makes the NBC Select Wellness Award-winning Terraclay Dreamer Sleep Mask), is both warmable and freezable, making it a versatile option for anyone in need of a dual heating pad/cold compress. NBC Select editorial projects manager Rebecca Rodriguez calls it a “lifesaver” when she’s suffering from cramps, and says the weighted design gives her “the feeling of a big hug when [she] really needs one.” She also says that it stays warm the longest out of any heating pads she’s tried — after microwaving, it can stay hot for up to a full hour, according to the brand. This pad is also machine-washable.

Type: microwaveable

Best large heating pad: Sunbeam XL Heating Pad

What we like

• Easy to use
• Affordable
• Large sizing

Something to note

• May take longer to warm

Wu recommends Sunbeam’s heating pads because they’re easy to use and budget-friendly. This model comes with a nine-foot cord, a two-hour auto shut off, and a slide-button controller with three heat settings, according to the brand. It’s also great for targeting larger areas — it has a 24-inch length that Wu says is big enough to work “pretty much everywhere you need it on the body.” It also has a machine-washable cover, and can be used with moist heat by lightly spraying the surface with water.

Type: electric

Best for back pain: Suzzipad Microwaveable Back Heating Pad

What we like

• Ergonomic design
• Dual-sided
• Soft material

Something to note

• Doesn’t stay hot for long

If you want to target your back or waist areas, Wu suggests this microwaveable heating pad from Suzzipad. It has an ergonomic design that fits around your lower waist to better localize your heat therapy session, according to the brand. It’s filled with flaxseed, millet, clay beads and sorghum, which can trap both heat and cold, making it a great dual treatment option. The pad is also double-sided, with one side made of a soft, fuzzy material and the other side made of a smooth, Dutch velvet for extra heat retention, according to the brand.

Type: microwaveable

When shopping for a heating pad of your own, experts recommend keeping the following factors in mind.

• Fit/size: “A good heating pad is one that molds well to the desired region,” says Christian. She suggests considering the size of a heating pad before buying to make sure that it’s able to comfortably cover your entire affected area. Wu also says that you should consider how the heating pad will fit/cover your target area with the least amount of external support necessary, meaning that you should choose a heating pad that doesn’t need other items to hold it in place.
• Settings: Christian says that it’s also important to choose a heating pad with “a variety of temperature options to fit your comfort level.” Heating pads with adjustable temperature settings are great for keeping the pad within your personal heat tolerance, and added settings and features can be useful for preventing burns or accidents. For example, an electric heating pad with an automatic shut off timer can help to improve safety by reducing the risk of prolonged exposure, she says.
• Material: Choosing the right material for your heating pad can affect your pad’s comfort and heat tolerance levels. According to Wu, natural fibers, such as cotton or linen, are best since they can easily withstand heat, whereas some synthetic fibers will heat up along with the pad. Polyester is also a popular option since it’s non-flammable with a very high melting point, says Christian. For the pad’s fill, Wu also suggests organic materials, such as beans, rice, corn, flaxseed and wheat.

At NBC Select, we work with experts who have specialized knowledge and authority based on relevant training and/or experience. We also take steps to ensure all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.

• Dr. Michele Christian is a physical therapist at Stroma Physical Therapy in New York, NY.
• Dr. Rolland Miro is a sports therapist, chiropractor and the owner/director of Manhattan Sports Therapy in New York.
• Dr. Karena Wu is a board-certified clinical specialist in orthopedic physical therapy and owner and clinical director of ActiveCare Physical Therapy in New York.

I’m an associate SEO reporter for NBC Select, where I cover skin care, wellness, lifestyle and more, including stories on the best ergonomic office chairs and the best kneeling chairs. For this article, I spoke to physical therapy experts about the best heating pads, including their advice on how to shop for one of your own.

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