Hi- I make these all the time- use the raw buckwheat groats. I get mine at the local 'good food' store. The groats are $2.39 a lb. They don't smell and they hold the heat for a very long time. I use prewashed flannel and these are very cuddly. I have RA, lupus, narcolepsy, etc. So I totally can relate your continual aches and pains. Good luck :) :) :) :)