How To Do A Lympathic Drainage Massage At Home

While a lot of our physical traits are genetic, there are ways we can enhance our natural features by utilizing our bodies’ powerful detoxification systems—in this case, your lymphatic system. Similar to facial massage techniques like face yoga and gua sha (which have long been known to enhance facial shape), a lymphatic drainage massage can relieve puffiness and reduce fluid retention and swelling—but not just in your face, in your whole body! Today, I’ll give you a quick primer on lymphatic drainage massage—with extra tips from a professional—and teach you how to do one yourself.

What is the Lymphatic System? And what is Lymphedema?

If you’ve ever had a swollen lymph node, you already have some insight into your lymphatic system. This system manages the fluid level in your body and helps protect the body from infections. In essence, the various parts of the lymphatic system (your lymph nodes, bone marrow, spleen, thymus, and lymphatic vessels) work together to remove excess fluid, waste, and bacteria from your body. 

"The Lymphatic system takes care of our immune system," says Angela Guerra, an esthetician and skin care therapist based in NYC, who specializes in Lymphatic Drainage Massage. "It is responsible for cleaning our body from toxins, fat, and many other pathogens that could be in our body. We always recommend our clients drink plenty of water because it helps the lymphatic system to drain better. The lymphatic drainage massage will help to move the fluid toward the lymph nodes where it will."

When this system is compromised, it can lead to lymphedema—a condition characterized by persistent swelling. "Lymphedema is swelling that generally occurs in an arm or leg, but can also occur in the chest wall, abdomen, neck, and genitals," says Guerra. "The condition is caused by a blockage in the lymphatic system, part of the immune and circulatory systems. It is most commonly caused by lymph node removal or damage due to cancer treatment. It typically includes swelling of part or all of the arm or leg, including fingers and toes. A feeling of heaviness or tightness and a loss of range of motion in the arm or leg also are common symptoms."

A stagnant lymphatic system can also manifest in unpleasant symptoms like bloating, constipation, depression, digestive issues, excess weight, swollen body parts, chronic fatigue, and more. If you experience any of these issues, you may be a good candidate for a lymphatic drainage massage. It’s important to clear it with your doctor beforehand, though, especially if you have a heart condition or other chronic health issue.

What is a lymphatic drainage massage?

"Manual Lymphatic Drainage Massage (MLD) is a gentle massage that is intended to encourage the natural drainage of the lymph, which carries waste out for elimination," says Guerra. "It improves the function of the Lymphatic System, alleviating symptoms of Post-Surgical Swelling, autoimmune disorder, Fibromyalgia & Post Traumatic Edema (including Sports Injuries, Plastic Surgery and Liposuction). Our treatment promotes general relaxation and skin detoxification, including reducing swelling and pain to expedite your healing time."

Lymphatic massage offers a solution to the aforementioned issues by stimulating lymphatic circulation and promoting the removal of toxins and excess fluid from the body. The technique involves gentle, rhythmic strokes that mimic the natural movements of the lymphatic system, encouraging drainage and detoxification. The massage encourages the release of excess fluid from wherever it’s being stored, which can reduce swelling in the body and leave you feeling more relaxed/less tense. We’ve all had that feeling of swolleness and tension, and I’ve found no better way to relieve that than a lymphatic drainage massage!

"It is important to me that people know how the lymphatic drainage massage can be helpful for their health," Guerra adds. "Especially for their immune system, circulatory system, and well-being. My main goal is to help people reach their health goals, and feel better about themselves."

How to self-massage

For those with tight schedules and tighter budgets, getting a professional massage can feel like a luxury you don’t have the resources to indulge in. Thankfully, with the right technique, we can reap the benefits of a lymphatic drainage massage at home. Obviously a professional is going to give a more in-depth and extensive massage (after all, they’re trained in this), but we can do a pretty good job ourselves, and if you’re interested, it’s worth a try. 

This type of massage, called organic lymphatic, is relatively simple and accessible, just follow these steps:

1. Start with your abdomen.

Starting below your chest, gently press your hands into your abdomen and make circular movements, in a clockwise direction. Apply gentle pressure, pressing about five times. Make sure to include the lymph nodes under your armpits too, and move down to your pelvis, making the same motions. Repeat several times to encourage lymph drainage across your whole abdomen, including your back.

2. Move to your arms and chest.

"For the arms we always start working from the hands and going up," says Guerra. "The movements are intended to take the fluids toward the armpit, where we have the Axillary lymph nodes, so we use our palms and fingers in circular movements to perform this part of the massage. For the chest we combine lymphatic movements, dragging the fluid to the armpits and the Cervical lymph nodes, in the neck area."

3. Finish with your legs.

Repeat those same movements, massaging upwards and starting with small sections. Massage your quads, calves, feet, and groin to open up the lymph nodes in those areas. Make sure to get the front and back of your legs, including your glutes. You can also do this whole massage with body oil or your favorite moisturizer to add some skin-boosting benefits!

And that’s it! The goal is to massage as much of your body as you can reach, and to keep the movements simple and gentle. This is not the time for a lot of intense pressure a la deep tissue massage. You can also use lymphatic massage tools for the harder to reach areas of your body. I recommend this set of wooden tools—they’re inexpensive and can be used an endless number of times.

After your self-massage, you can expect to feel rejuvenated, lighter, and relaxed. "The massage is very relaxing, so 99% of the clients will report feeling less stressed, happier and calmer after the massage," Guerra says. By awakening your lymphatic system, this massage technique can also leave you feeling refreshed and revitalized, with improved circulation and reduced swelling. I find lymphatic massage to be a great reset when I’ve been feeling sluggish or tired, especially after a long week or busy weekend. So whether you’re looking to reduce swelling in your body, get rid of excess fluid buildup, or just to improve your overall well-being, try an at-home lymphatic drainage massage, and see how it makes you feel! And as always, keep an eye on the blog and the Pure Joy Wellness newsletter for more posts like this!

Xo,

Renata