Try adding relaxing lavender, chamomile, sage, or mint to your compress for an even more soothing experience.

As you fill the sock, you can add small pinches of your fragrant powder or herbs so there will be a pleasant aroma throughout the compress.

Note that sealing the sock very close to its contents will make for a hard compress, while sealing it far away will leave its contents loose. Experiment a little bit with how hard or soft you want the compress to feel before sealing it. If you leave the contents a little looser, you can drape the sock easily over your neck and shoulders to treat pain there.

Remember that placing scalding hot materials against your skin can cause blisters and burns. A range between about 70 and 80°F (21. 1 to 26. 7°C) is optimal. [7] X Research source

If your skin starts to look dark red, purplish, spotty red and white, blistered, swollen or you develop hives, call your doctor. You may have skin damage from the heat. [8] X Research source

You can also apply the warm cloth directly to your skin if you want to get some moist heat, but you must be extremely careful that the compress is not too hot. This type of warm compress is helpful for sinus pain, but be aware of the risk of burns. [9] X Research source

Use a pair of kitchen tongs to handle the materials if they’re too hot to touch.

If your skin starts to look dark red, purplish, spotty red and white, blistered, swollen or you develop hives, call your doctor. You may have skin damage from the heat. [11] X Research source

Cold ice packs numb the soreness you feel and reduce inflammation and swelling in your joints by constricting your blood vessels. Though extreme cold can be uncomfortable at first, it’s very useful for numbing acute pain. Warm compresses dilate the blood vessels, increasing blood flow that speeds up the healing process. The heat also loosens the tissues and ligaments in the stiff area, increasing their range of movement. [15] X Research source You can also apply heat by soaking the affected area in warm water. This might mean swimming in a heated pool or simply soaking in a warm bath.

You should always keep a layer of cloth between the heat source and your skin to prevent burns.