Heat &amp; Moxa tools

From Knee pain at home: heat, self-massage and the points around the kneecap

Best overall

Wraparound heated knee pad

A wrap with straps stays put while you sit, which a flat heating pad does not. Use it before movement and stretching, not after an injury.

From Knee pain at home: heat, self-massage and the points around the kneecap

For the thigh

Medium-density foam roller

For the quadriceps and outer thigh, slowly, before the knee ever gets touched. Medium density; the very hard ones make people tense up and skip it.

From Knee pain at home: heat, self-massage and the points around the kneecap

Precision option

Firm massage ball, lacrosse-ball size

Sit on a chair, put the ball under the thigh just above the knee, and lean into it. Finds the exact spot a roller misses.

From Knee pain at home: heat, self-massage and the points around the kneecap

Cordless heat

Microwavable knee wrap

A grain-filled wrap that straps around the knee. Two minutes in the microwave, fifteen minutes on the joint before you move. No cord and no timer to worry about, and it drapes around the sides better than a flat pack.

From Knee pain at home: heat, self-massage and the points around the kneecap

For the days you overdo it

Reusable gel cold pack with strap

If the knee is puffy and warm after a long walk or a run, that is a cold day, not a heat day. A gel pack with a strap stays on the knee while you sit with the leg up for fifteen minutes.

From Knee pain at home: heat, self-massage and the points around the kneecap

For the stairs, not a fix

Knee compression sleeve

A snug sleeve keeps the joint warm and gives it a sense of support on stairs and long walks. It does not treat anything; the thigh work does that. Wear it on the days you have to be on your feet, and keep doing the routine.

Heat therapy at home: what to buy for cramps, a stiff low back and cold hands

From Heat therapy at home: what to buy for cramps, a stiff low back and cold hands

Best everyday heat

Microwavable flaxseed heating pad (neck and shoulder shape)

The horseshoe shape sits on the shoulders and up the neck, which is where most people want it. Flaxseed holds heat longer and feels heavier than rice.

From Heat therapy at home: what to buy for cramps, a stiff low back and cold hands

Best for cramps and low back

Large microwavable flaxseed pack (rectangular)

A rectangular pack about the size of a sheet of paper covers the lower abdomen or the whole low back. Keep one in the freezer too; it works both ways.

From Heat therapy at home: what to buy for cramps, a stiff low back and cold hands

For work and travel

Air-activated adhesive heat patches

Low, steady warmth for eight or more hours, under clothing. Put it on the lower abdomen or low back, never directly on bare skin.

From Heat therapy at home: what to buy for cramps, a stiff low back and cold hands

Electric option

Electric heating pad with moist heat and auto shut-off

If you want set-and-forget heat for an hour on the couch, get a large pad with a moist-heat setting and a timer. Never sleep on one.

From Heat therapy at home: what to buy for cramps, a stiff low back and cold hands

For those who have been shown how

Smokeless moxa sticks

Charcoal-processed mugwort sticks that produce far less smoke. Ask your acupuncturist to show you the points for your situation before trying this at home. Use a moxa extinguisher, not water.

From Heat therapy at home: what to buy for cramps, a stiff low back and cold hands

The old standby

Rubber hot water bottle with a knit cover

Heavy, moist-feeling heat that lasts an hour or more, no microwave or outlet needed. On the lower belly for cramps, or tucked against the low back in bed. The cover is not optional; it is the layer between the heat and your skin.

From Heat therapy at home: what to buy for cramps, a stiff low back and cold hands

Keep the warmth in

Haramaki belly warmer

A soft tube of knit fabric worn around the middle, under clothes. It is the 'keep the area warm afterward' rule made wearable. For cold-type cramps and a low back that seizes in the cold, this does more than people expect.

From Heat therapy at home: what to buy for cramps, a stiff low back and cold hands

Required with moxa

Moxa extinguisher

A moxa stick is a glowing ember, and water ruins the stick. A metal extinguisher tube puts it out cleanly so you can relight it next time. Do not use moxa without one.

From Heat therapy at home: what to buy for cramps, a stiff low back and cold hands

For the low back

Wooden moxa box

A vented box that holds a piece of moxa off the skin so you can lie face down with warmth over the whole low back or sacrum. Steadier and safer than holding a stick behind your own back. Ask your acupuncturist about it if you have chronic cold-type low back pain.

Heating pads for a sore lower back: what actually matters

From Heating pads for a sore lower back: what actually matters

Best for the couch

Extra-large electric heating pad with auto shut-off

A big pad that covers the whole low back from hip to hip. Look for a moist-heat option, several settings and an auto-off timer.

From Heating pads for a sore lower back: what actually matters

Best for sitting and moving

Electric lumbar heating wrap with adjustable strap

The strap holds heat against the back while you sit at a desk or move around the house. The most practical shape for people who work sitting down.

From Heating pads for a sore lower back: what actually matters

Best moist heat

Microwavable lumbar heat wrap (flaxseed or clay)

A grain or clay wrap shaped for the low back, with a strap. Heavy, moist heat that settles into the curve of the spine, no cord required.

From Heating pads for a sore lower back: what actually matters

For all-day heat

Air-activated back heat wraps

Thin, disposable wraps that give eight hours or more of gentle warmth under clothes. Keep a few in the car or suitcase.

Moxa at home: smokeless sticks, stick-on moxa and how to use them safely

From Moxa at home: smokeless sticks, stick-on moxa and how to use them safely

Start here

Smokeless moxa sticks

The home standard. Dense, slow-burning, and far less smoke than traditional rolls. One stick lasts many sessions if you snuff it properly each time.

From Moxa at home: smokeless sticks, stick-on moxa and how to use them safely

For your own low back

Self-adhesive stick-on moxa cones

For points you cannot reach with a held stick. The adhesive base keeps the ember off the skin, and each cone burns for several minutes on its own.

From Moxa at home: smokeless sticks, stick-on moxa and how to use them safely

Non-negotiable

Moxa stick extinguisher (snuffer)

A small tube that puts out a moxa stick by cutting off the air. If you buy moxa, buy this in the same order.

From Moxa at home: smokeless sticks, stick-on moxa and how to use them safely

To light it

Refillable butane torch lighter

Smokeless moxa is stubborn to light. A small jet lighter gets the end glowing evenly in under a minute.