A Lymphatic Drainage Massage Eases Bloating, Pain and Menopause Symptoms—Here’s How To Do It
Plus learn how a trendy vibration plate might help boost the benefits
If you’re struggling with bloating, puffiness and low energy, a technique known as lymphatic drainage massage could be the answer you’re after. This gentle, easy-to-do massage stimulates the lymphatic system to remove excess fluid and trapped toxins from the body. And in addition to easing bloat and fatigue, experts say it might even help with weight loss, especially for women over 50. Keep reading to learn more about the benefits of a lymphatic drainage massage, plus see a step-by-step guide to try it yourself.
What does your lymphatic system do?
“The lymphatic system is a relatively unknown secondary circulatory system underneath the skin,” notes Ann Louise Gittleman, PhD, author of Radical Longevity. “It rids the body of toxic waste, bacteria, heavy metals, dead cells, trapped protein and fat globules. In essence, the lymphatic system is the liver’s partner in toxic waste removal.”
But everything from increased exposure to toxins to a more sedentary life can make the lymphatic system sluggish, she explains. That’s a problem, since stagnant lymph flow can trigger symptoms such as abdominal bloating, facial puffiness, brain fog, tiredness and swelling of the arms, legs or feet.
Woman's World Answers
What is a lymphatic drainage massage?
“Lymphatic drainage massage is a specialized therapeutic technique designed to stimulate the flow of lymph fluids,” says Jennifer Habashy, NMD, MS, assistant medical director at Clava. Research supporting the health benefits of the technique typically involves massage administered by a professional such as a massage therapist.
But a DIY version can be a great addition to your self-care routine, especially if you’re feeling more sluggish and fatigued than normal, notes Michael Genovese, MD, physician and chief medical advisor at Ascendant New York.
Still, it’s best to speak with your doctor first. While a manual lymphatic drainage massage is safe for most people, it may not be suitable for those with health conditions such as blood clots, heart disease, an active infection, certain types of cancer or kidney troubles.
Lymphatic drainage massage benefits
The good news: Once you get the go-ahead from your physician, a lymphatic drainage massage (which also improves blood circulation) can deliver a host of health benefits. Here are just a few.
It reduces bloating
A manual lymphatic massage 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.
What’s more, a study published in the International Journal of Environmental Research and Public Health suggests that lymphatic drainage massage can stimulate the digestive system to alleviate the bloating and discomfort caused by constipation. (Check out more natural constipation remedies here.)
It relieves pain
Manually stimulating your body’s lymphatic vessels activates sensory receptors in the skin that help block pain signals, say experts reporting in the journal Complementary Therapies in Clinical Practice. Plus, it clears pain-producing inflammation from tissues to reduce swelling and discomfort.
And in a Journal of Orthopaedic Nursing study, women with fibromyalgia who received lymphatic drainage massages enjoyed improvements in pain, stiffness and overall wellbeing within four weeks.
It eases menopause symptoms
“Lymphatic drainage massages can be beneficial for alleviating some menopause symptoms such as fatigue, brain fog, inflammation and difficulty losing weight,” says Paul Daidone, MD, FASAM, medical director at True Self Recovery.
Indeed, a report in the Journal of Physical Therapy Science found that menopausal women experienced significant reductions in fatigue after a single session of lymphatic drainage massage. Plus, their levels of stress hormones dropped.
How to do a lymphatic drainage massage at home
First, ensure you’re in a calm, quiet environment. Then follow this step-by-step guide from Dr. Daidone:
- Drink a glass of water. Doing so before beginning your lymphatic drainage massage aids in the detoxification process, he explains.
- Take deep breaths. Devoting a few minutes to diaphragmatic breathing calms the body and enhances lymph flow and your body’s ability to move fluid. Simply place one hand on your belly and breathe in deeply through your nose, letting your belly rise. Breathe out slowly through your mouth, then repeat.
- Massage these nodes. Using the pads of your fingers and moving in circular motions, gently rub the area below your collarbone on either side of your neck for 30 seconds. This stimulates the lymph nodes that are situated there.
- Move on to your arms. Begin at the top of your shoulder and use light, sweeping strokes downwards toward your armpit. Perform this motion for about one to two minutes on each arm, ensuring you cover the inner and outer sections of the arm.
- Focus on your abdomen. Use the flat part of your fingers to make gentle, clockwise, circular motions around your abdomen. Continue for about two minutes.
- Give your legs light strokes. Starting at your ankles, make light, sweeping strokes upwards towards your knees before continuing to your upper thighs. Massage each leg for about two to three minutes, ensuring you cover the entire length of the leg to boost blood flow.
- Finish with more belly breaths. Conclude your lymphatic drainage massage with a few more deep breaths, similar to how you started, to encourage further lymphatic flow.
Does a vibration plate for lymphatic drainage work?
Performing a massage isn’t the only way to encourage lymphatic drainage. “Beyond massage, you can support your lymphatic system by staying hydrated, exercising regularly and eating a balanced diet,” says Dr. Genovese.
You might have also seen vibration plates (a.k.a. vibration platforms) for lymphatic drainage trending on social media, and for good reason. “Vibration plates are an excellent addition to a woman’s lymphatic drainage regimen,” Gittleman notes. As their name suggests, they vibrate at controlled frequencies that activate muscle movements when you stand on them. This gently oscillates lymphatic fluid to enhance its flow.
To get the benefits, Gittleman advises using a vibration plate for 10 minutes daily. The devices are available online at a wide range of prices. But it’s important to check with your doctor before investing. University of Arizona experts caution that the plates aren’t advised for people who have pacemakers, artificial heart valves and health conditions such as herniated discs, epilepsy, uncontrolled hypertension and a history of blood clots.
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