I really enjoyed that..... I have a small microwave with not a lot of watts; so I heated mine for a total of 4 mins...but check and rotated every minute. wrapped it in a towel... went to the couch where my cup of peppermint & fennel tea was steeping. Put the hot pack under my shorts and put my baggy shirt over it.... pulled a tv tray up close and played a game of solitaire.... I play that when I want to take my mind off everything else...very relaxing.