A Lymphatic Drainage Massage May Be What Your Self-Care Routine Needs

Table of ContentsView AllTable of ContentsWhat Is the Lymphatic System?How Does Lymphatic Drainage Massage Work?What Are the Benefits of a Lymphatic Drainage Massage?Can You Do a Lymphatic Massage at Home?Other Ways to Boost Lymphatic Function

Table of ContentsView All

View All

Table of Contents

What Is the Lymphatic System?

How Does Lymphatic Drainage Massage Work?

What Are the Benefits of a Lymphatic Drainage Massage?

Can You Do a Lymphatic Massage at Home?

Other Ways to Boost Lymphatic Function

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Lymphatic drainage massage has been getting a lot of buzz lately, primarily for its purported sculpting and detoxing benefits. In fact, videos with the #lymphaticdrainagemassage hashtag have crossed 200 million views on TikTok. But the massage technique can do more than make your skin glow and cheekbones pop.

DisclaimerIt’s best to consult your healthcare practitioner before trying any new treatment.

Disclaimer

It’s best to consult your healthcare practitioner before trying any new treatment.

Lymphatic massage or manual lymphatic drainage (MLD) focuses on optimizing the lymphatic system, which is an integral part of your immune system.

But let’s back up for a second and get to the basics first.

The lymphatic system is a network of tissues, glands, and organs that is responsible for filtering out cellular waste, toxins, and pathogens from the body.

This is a special drainage system that works very closely with the venous system.—LAUREEN MCVICKER, PT, CLT

This is a special drainage system that works very closely with the venous system.

—LAUREEN MCVICKER, PT, CLT

Think of it as a dedicated network of housekeepers within your body. They sweep through tissues, collecting and disposing of waste, ensuring your internal environment remains clean and healthy.

It also maintains fluid balance, aids fat absorption, and regulates the flow of lymphatic fluid, which contains infection-fighting white blood cells.

The lymphatic system primarily consists of lymphatic vessels, lymph nodes, bone marrow, spleen, thymus gland, and tonsils.

Lymphatic drainage massage uses light, rhythmic strokes to mobilize the lymphatic fluid (lymph) toward functioning lymph vessels in a specific area.

The goal is to move water retention towards the lymph nodes to flush excess fluid and toxins, hence reducing swelling, explainsRebecca Faria, a licensed lymphatic drainage specialist.

Lymphatic massage is known to improve tissue swelling or lymphedema, a common symptom in individuals with impaired lymphatic function.

“It’s very beneficial for sinus congestion, allergies, and migraines,” says Faria.

Improved lymphatic circulation via MLD can also reduce chronic inflammation, facilitate muscle recovery, and aid pain management, adds McVicker.

Plus, it enhances blood flow which promotes collagen production—a key contributor to healthy skin appearance, adds Faria.

But, lymphatic drainage massage also packs quite a punch for mental health. For example:

It Can Lower Stress

A study published in theJournal of Physical Therapy Sciencefound that MLD on the neck and abdomen relieves tension and promotes relaxation.

Researchers monitored participants' brain activity using EEG. Post-MLD, they noted an increase inalpha waves, which are dominant during relaxation, and a decrease in beta waves, which are associated with heightened mental stimulation.

The study concluded that MLD shows promise as atreatment for psychological stress, highlighting its effectiveness in “changing the psychological state of people with stress to a more restful state.”

How Chronic Stress Impacts Your Health

It May Improve Sleep

It May Improve Cognitive Performance

Some studies also suggest a link between increased blood oxygen saturation and decreased response time.

“I have many clients in Hollywood who come to see me before interviews, shows, and acting gigs because it brings more oxygenation to the brain, making them perform better,” says Faria.

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It Can Boost Overall Well-Being

According to McVicker, lymphatic massage can calm the nervous system and promote a sense of well-being. Research indicatesmassage therapies, in general, not only lower stress levels but also help increase the production of mood-boostingneurotransmitterslike serotonin.

“People often carry stress not just in their minds but also within their muscles and tissues. Their bodies stiffen and develop aches and pains when stressed,” notesJoel Frank, PsyD, a clinical psychologist.

—JOEL FRANK, PSYD

“As the massage physically eases the body, it also provides a sense of grounding that often releasesendorphins, our body’s natural mood regulators,” Dr. Frank adds.

It Can Be a Useful Self-Care Practice for PTSD

MLD, being a form of massage therapy, may be a helpful complementary treatment forPTSD.

“When a person experiences deep emotional wounds, their body can hold onto that trauma in a way that’s as real as the emotional scars they carry,” says Dr. Frank. For some people, touch becomes a trigger, especially when one has experienced trauma.

In a safe and controlled setting, it’s possible to gradually desensitize the body’s alarm system, breaking the association of physical touch with past pains.—JOEL FRANK, PSYD

In a safe and controlled setting, it’s possible to gradually desensitize the body’s alarm system, breaking the association of physical touch with past pains.

“With each careful, consensual touch, the massage therapist can communicate a new narrative to a person’s nervous system, replacing distress from touch with a sense of calmness, stillness, and safety,” adds Dr. Frank.

That said, individuals with cardiovascular conditions, cancer, radiation fibrosis, liver and gastrointestinal disorders, those who are pregnant, or have recently undergone abdominal surgery should avoid or approach MLD with caution, McVicker advises.

“A lymphatic massage may be performed at home,” says Davis. “In fact, people with lymphedema are educated to perform a self-manual lymphatic massage or SMLD as part of their therapy,” she adds.

Here are a few tips to keep in mind for best results:

DoCheck with your doctor firstEnsure you’re in a comfortable positionUse light pressure and keep your hands relaxedAlways massage in the direction of lymph flowDon’tTry SMLD if you have an active infectionMassage an area that has swellingUse your fingertips; use the flats of your hands to massagePerform full body massage at one time

DoCheck with your doctor firstEnsure you’re in a comfortable positionUse light pressure and keep your hands relaxedAlways massage in the direction of lymph flow

Check with your doctor first

Ensure you’re in a comfortable position

Use light pressure and keep your hands relaxed

Always massage in the direction of lymph flow

Don’tTry SMLD if you have an active infectionMassage an area that has swellingUse your fingertips; use the flats of your hands to massagePerform full body massage at one time

Try SMLD if you have an active infection

Massage an area that has swelling

Use your fingertips; use the flats of your hands to massage

Perform full body massage at one time

What Is Somatic Therapy?

“Although it’s popular, it’s not necessary to perform a lymphatic massage on a healthy person if there is no backup in the lymphatic system,” says Davis.

Here are three alternativeself-care practicesto support your lymph health:

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7 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kasseroller RG, Brenner E.Effectiveness of manual lymphatic drainage in intensive phase I therapy of breast cancer–related lymphedema—a retrospective analysis.Support Care Cancer. 2023;32(1):5.Shim, J. M., Yeun, Y. R., Kim, H. Y., & Kim, S. J.Effects of manual lymph drainage for abdomen on the brain activity of subjects with psychological stress.Journal of Physical Therapy Science29, 3 (2017). doi:10.1589/jpts.29.491The American Massage Therapy Association.Is Massage Nature’s Sleep Aid?Kim, H. J., Park, H. K., Lim, D. W., et al.Effects of oxygen concentration and flow rate on cognitive ability and physiological responses in the elderly.Neural Regeneration Research8, 3 (2013). doi:10.3969/j.issn.1673-5374.2013.03.009Field T, Hernandez-Reif M, Diego M, Schanberg S, Kuhn C.Cortisol decreases and serotonin and dopamine increase following massage therapy.International Journal of Neuroscience115, 10 (2005). doi:10.1080/00207450590956459The University Health Network, University of Toronto.How to Do Self Lymphatic Massage on Your Lower Body.Cedars-Sinai.FAQs About Lymphatic Drainage Massage.

7 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kasseroller RG, Brenner E.Effectiveness of manual lymphatic drainage in intensive phase I therapy of breast cancer–related lymphedema—a retrospective analysis.Support Care Cancer. 2023;32(1):5.Shim, J. M., Yeun, Y. R., Kim, H. Y., & Kim, S. J.Effects of manual lymph drainage for abdomen on the brain activity of subjects with psychological stress.Journal of Physical Therapy Science29, 3 (2017). doi:10.1589/jpts.29.491The American Massage Therapy Association.Is Massage Nature’s Sleep Aid?Kim, H. J., Park, H. K., Lim, D. W., et al.Effects of oxygen concentration and flow rate on cognitive ability and physiological responses in the elderly.Neural Regeneration Research8, 3 (2013). doi:10.3969/j.issn.1673-5374.2013.03.009Field T, Hernandez-Reif M, Diego M, Schanberg S, Kuhn C.Cortisol decreases and serotonin and dopamine increase following massage therapy.International Journal of Neuroscience115, 10 (2005). doi:10.1080/00207450590956459The University Health Network, University of Toronto.How to Do Self Lymphatic Massage on Your Lower Body.Cedars-Sinai.FAQs About Lymphatic Drainage Massage.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Kasseroller RG, Brenner E.Effectiveness of manual lymphatic drainage in intensive phase I therapy of breast cancer–related lymphedema—a retrospective analysis.Support Care Cancer. 2023;32(1):5.Shim, J. M., Yeun, Y. R., Kim, H. Y., & Kim, S. J.Effects of manual lymph drainage for abdomen on the brain activity of subjects with psychological stress.Journal of Physical Therapy Science29, 3 (2017). doi:10.1589/jpts.29.491The American Massage Therapy Association.Is Massage Nature’s Sleep Aid?Kim, H. J., Park, H. K., Lim, D. W., et al.Effects of oxygen concentration and flow rate on cognitive ability and physiological responses in the elderly.Neural Regeneration Research8, 3 (2013). doi:10.3969/j.issn.1673-5374.2013.03.009Field T, Hernandez-Reif M, Diego M, Schanberg S, Kuhn C.Cortisol decreases and serotonin and dopamine increase following massage therapy.International Journal of Neuroscience115, 10 (2005). doi:10.1080/00207450590956459The University Health Network, University of Toronto.How to Do Self Lymphatic Massage on Your Lower Body.Cedars-Sinai.FAQs About Lymphatic Drainage Massage.

Kasseroller RG, Brenner E.Effectiveness of manual lymphatic drainage in intensive phase I therapy of breast cancer–related lymphedema—a retrospective analysis.Support Care Cancer. 2023;32(1):5.

Shim, J. M., Yeun, Y. R., Kim, H. Y., & Kim, S. J.Effects of manual lymph drainage for abdomen on the brain activity of subjects with psychological stress.Journal of Physical Therapy Science29, 3 (2017). doi:10.1589/jpts.29.491

The American Massage Therapy Association.Is Massage Nature’s Sleep Aid?

Kim, H. J., Park, H. K., Lim, D. W., et al.Effects of oxygen concentration and flow rate on cognitive ability and physiological responses in the elderly.Neural Regeneration Research8, 3 (2013). doi:10.3969/j.issn.1673-5374.2013.03.009

Field T, Hernandez-Reif M, Diego M, Schanberg S, Kuhn C.Cortisol decreases and serotonin and dopamine increase following massage therapy.International Journal of Neuroscience115, 10 (2005). doi:10.1080/00207450590956459

The University Health Network, University of Toronto.How to Do Self Lymphatic Massage on Your Lower Body.

Cedars-Sinai.FAQs About Lymphatic Drainage Massage.

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