A lymphatic drainage massage benefits the whole body, especially when it comes to reducing swelling and uncomfortable bloating. This gentle, DIY massage technique is becoming more popular as a way to improve circulation and stimulate the lymphatic system, which is part of your immune system and responsible for clearing out toxins and extra fluid from your body. Here, experts explain the health benefits of manual lymphatic drainage, plus share a step-by-step guide to get started.
What is a lymphatic drainage massage?
A "lymphatic drainage massage is a specialized therapeutic technique designed to stimulate the flow of lymph fluids (clear fluid that contains white blood cells)," says Jennifer Habashy, NMD, MS, assistant medical director at Claya. It involves gentle, rhythmic strokes and ultimately helps with detoxification, reduced swelling in the body and improved overall immunity.
It can be a great addition to your self-care routine, especially if you're recovering from surgery or feeling more sluggish and fatigued than normal, explains Michael Genovese, MD, physician and chief medical advisor at Ascendant New York. Another perk?
Before getting started, our experts recommend talking to your doctor to decide if a lymphatic drainage massage is right for you. It may not be suitable for individuals with health conditions such as blood clots, heart disease, an active infection, certain types of cancer or kidney troubles.
"Beyond massage, you can support your lymphatic system by staying hydrated, exercising regularly and eating a balanced diet," Dr. Genovese.
Signs you may need a lymphatic drainage massage
There are several signs that you may benefit from a lymphatic drainage massage, explains Dr. Habashy. "Swelling or puffiness in areas such as the legs, arms or face (especially following surgery or injury) or chronic fatigue, such as a general feeling of lethargy, may also indicate lymphatic congestion," she says.
Dr. Habashy adds that tightness or heaviness in the limbs (commonly associated with lymphedema), skin changes and digestive issues such as bloating or water retention may be tied to poor lymph drainage.
Lymphatic drainage massage benefits
Incorporating a lymphatic drainage massage into your routine can be beneficial if you want to improve fluid circulation. Here are some of the other perks you can expect:
Improved blood flow
"Helping your body clear out extra fluid can reduce the strain on your cardiovascular system," says Dr. Genovese. "Better circulation and less fluid retention can mean less work for your heart, which is especially helpful if you manage conditions like high blood pressure or swelling."
Less bloating
Lymphatic drainage can help reduce bloating and excess water weight by improving fluid circulation and removal. "It may also aid in weight loss by enhancing the metabolic rate as the body efficiently removes toxins," says Gowri Rocco, MD, founder and president of Optimum Wellness & Longevity, specializing in women's health.
Less pain from inflammation
Dealing with arthritis or another chronic inflammatory health condition? The good news is that a lymphatic drainage massage can help reduce excessive pain and discomfort caused by inflammation.
Better immunity
Say goodbye to colds, the flu and other ills. A lymphatic drainage massage "optimizes immune function by improving the body's ability to filter pathogens and toxins," explains Dr. Habashy.
How to perform a lymphatic drainage massage step by step
"Lymphatic drainage should be performed with light, gentle pressure to avoid compressing the delicate lymphatic vessels," says Dr. Habashy. "The strokes should always follow the direction of lymph flow, typically toward the heart or the nearest lymph nodes." (You can see where your body's lymph nodes are here.)
Dr. Rocco says you can perform a lymphatic drainage massage on your face, arms, legs or abdomen, and it's essential to hydrate beforehand to stimulate the detoxification process. Her advice:
For the face: Use your fingers to apply light, sweeping strokes from the center of the face outward, focusing on the jawline and under the eyes to reduce puffiness.
For the arms: Start at your hand and gently massage towards the heart using circular motions.
For the legs: Begin at the feet and move upwards towards the thighs, always directing your strokes towards the heart.
For the abdomen: Use gentle, circular motions, moving clockwise around the abdomen to mimic the natural direction of the digestive system.