When minor aches and pains arise, it’s understandable to reach for the nearest over-the-counter painkiller and hope for the best. But doctors say the solution to whatever ailments you have could be as simple as turning on the tap.
Although not as commonly used in America, hot water bottles – rubber containers that act as a kind of warm compress – are a household essential in some parts of Europe, where central heating is less common. That infatuation shows no signs of slowing: In 2022, British retailers reported record sales of hot water bottles during a cold snap. TikTok is also full of testimonials from people who love their hot water bottles.
In the beginning, a hot water bottle can help you stay warm. But doctors say there is so much more to this simple device than that. “One of the biggest benefits of using a hot water bottle is that it is cheap, easy to find and simple to use,” says Dr. Caitlyn Mooney, assistant professor in the Department of Sports Medicine at Vanderbilt University Medical Center, told Yahoo Life. “It’s also helpful for people who can’t take painkillers.”
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What can a hot water bottle do – and how do you actually use one? Doctors explain.
It can help relieve stiffness
Mooney cites relieving joint stiffness as a major benefit of using a hot water bottle. The Arthritis Foundation calls heat therapy – which includes hot water bottles, heating pads and steam cloths – “one of the oldest, cheapest and safest forms of complementary therapy.”
Research shows that heat therapy can help relax muscles and improve blood circulation, reducing stiffness. When you warm up a painful joint, your blood vessels dilate, the Arthritis Foundation explains. This allows more blood, oxygen, and nutrients to be delivered to those areas and allows them to relax. That is why heat therapy is often recommended for lower back and neck pain.
It can make stretching easier
Hot water bottles not only ease stiff joints, they can also soothe sore muscles, says Mooney. “Some people also use heat to warm up or stretch their muscles before exercising to prevent injuries,” she says.
It’s not entirely clear why heat therapy can help muscles, but Mooney says it’s likely similar to the effect seen on joints – meaning the heat can promote good blood circulation and deliver important nutrients to the muscles. Research shows that applying heat before stretching can also help improve flexibility and range of motion, while the heat can help stretch collagen, which aids in muscle growth and recovery.
It can help with menstrual cramps
The American College of Obstetricians and Gynecologists (ACOG) specifically recommends using a hot water bottle on your abdomen or lower back to help with menstrual cramps. “The thought process is that the muscles can relax, which can help with the pain because the heat helps increase blood circulation,” says Dr. Christine Greves, an obstetrician at Winnie Palmer Hospital for Women and Babies, told Yahoo Life.
According to ACOG, a hot water bottle can also be helpful for back pain during pregnancy. The organization only recommends wrapping the bottle in a towel to prevent overheating.
It can warm you up
While a hot water bottle has a variety of uses for your muscles and joints, it can also simply help you stay warm when temperatures drop, Mooney points out. You can try putting a hot water bottle between the sheets before you go to bed at night, or just keep it with you during the day. Again, this is much more common in Europe, where people use hot water bottles to save on heating costs while still staying warm.
How to use a hot water bottle
Using a hot water bottle is relatively simple: you simply unscrew the cap, fill it with hot water from the tap, screw the cap back on and apply it to any part of your body that needs it. But there are also some risks to consider.
“The biggest danger is burns,” says Mooney. “Hot water bottles can leak or even burst, causing hot water to spill.” And if the water you put in the bottle is too hot, the bottle can also overheat and burn your skin, she points out. (For this reason, some people purchase hot water bottle covers to provide a protective barrier and a cozy comfort item.
“To stay safe, always check the temperature of the hot water bottle before using it,” says Mooney. “Make sure it’s not too hot to touch.” And check the seal to make sure no hot water is leaking.
Heat should only be applied for about 15 minutes before taking a break, notes Greves. “You should remove it immediately if it causes any discomfort or if you notice redness or irritation on your skin,” Mooney adds. “It is also recommended not to use heat on new injuries that are still swollen or inflamed.”
Amazon
The soft cover with a heavenly theme makes this hot water bottle perfect for going to bed.
$9 at Amazon
Goal
This simple striped number is an affordable option that’s also cozy.
$18 at Target
Alicia Adams alpaca
If you’re in the mood for a chic cover, consider this vibrant alpaca version from designer Alicia Adams.
$135 at Alicia Adams Alpaca
Balnarring hardware for household goods
QE House
Soothe those sore muscles with this simple and budget-friendly chenille option.
$16 at QE Home
The hot water bottle company
Hot water bottles come in all shapes and sizes (and some even without water). A good alternative for children are ‘heaties’, which include a pillow that can be placed in the microwave and placed in a cuddly toy.
$25 at The Hot Water Bottle Company
