Massage is the best way to relieve tension that builds up in neck, shoulder and back muscles because it creates heat. You can duplicate the effect with a heat pillow.

1. You'll need a natural fabric that will 'breathe' - cotton, linen or silk are good.

2. Cut the fabric to size depending on what part of the body you want to treat:

• a long narrow pillow can be laid across your neck and shoulders.

• a square pillow will offer relief for your lower back.

3. To make up, put the fabric's right sides together and machine-stitch on three sides. Fill the pillow with sterilised wheat (from health food stores) or rice. Add a few drops of essential oil if you like - eucalyptus or tea-tree oils are great for blocked sinuses too.

4. Heat in a microwave oven on high for two to three minutes.