MD Explains How to Perform a Lymphatic Drainage Self-Massage to Help Some Menopause Symptoms

Lymphatic drainage has become an increasingly popular way to reduce puffiness, eliminate toxins and stimulate the lymphatic system. The best part? While professional therapists can perform the massage, it's also something you can do on your own at home. Experts say a lymphatic drainage self-massage reduces inflammation and can help manage other common menopause symptoms. 

A recent TikTok video claims that a lymphatic drainage self-massage using a trigger point behind the ear can help reduce congestion in the lymph nodes, which can help you maintain a healthy weight, feel light, clear and more energetic. 

We asked Paul Daidone, MD, FASAM, medical director at True Self Recovery, to elaborate on the benefits of lymphatic drainage massages. 

Benefits of a lymphatic drainage massage

“Lymphatic drainage massages can be beneficial for alleviating some menopause symptoms such as fatigue, brain fog, inflammation and difficulty losing weight,” says Dr. Daidone. “This type of massage can help improve your metabolism and get rid of unwanted toxins from within the body. Usually, when people go through menopause, they experience different hormonal imbalances, which consequently lead them to have symptoms such as fluid retention and slow metabolic rates among others.”

This massage technique  works, he explains, by promoting good circulation throughout the system, reducing inflammations caused by excess fluids and improving energy levels as well as mental clarity. It also assists in eliminating waste products produced during metabolism, thus supporting weight loss, especially if done alongside proper nutrition and regular exercise, he adds. 

One study published in the Journal of Physical Therapy Science found that lymphatic drainage massage may help reduce stress-related hormones and have positive mental and physical effects on women experiencing menopausal symptoms and changes in hormone levels. These symptoms include water retention, mood swings, insomnia and fatigue. The study also found that cortisol and dehydroepiandrosterone (DHEA) levels were significantly reduced in participants after the massage. 

How to do a lymphatic drainage self-massage

There are quite a few options for performing a lymphatic drainage massage yourself. 

Dr. Daidone suggests beginning by curating the right environment. Ensure you are in a quiet, warm space where you can relax fully, he suggests, and drink a glass of water before beginning the massage to help in the detoxification process. Then, follow Dr. Daidone’s steps to perform a lymphatic drainage massage: 

1. Start with deep breathing

Take some deep breaths to help calm your body and stimulate your system before starting your lymphatic massage. Place one hand on your belly and breathe in deeply through your nose, letting your belly rise. Breathe out slowly through your mouth.

2. Neck stimulation

Rub the area below your collarbone for 30 seconds on either side of your neck, in a circular motion with the pads of your fingers. This will stimulate lymph nodes that are situated in this part of the body.

3. Arm lymphatic drainage

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.

4. Abdominal stimulation

Use the flat part of your fingers to make gentle, clockwise, circular motions around your abdomen. Gently apply light pressure as this area contains many lymph nodes. Continue for about two minutes.

Follow along with this video from Kelly Sturm, DPT, CLT-LANA, as she guides you through a lymphatic drainage self-massage to help reduce stomach, trunk or abdomen swelling and lymphedema.

5. Leg lymphatic drainage

Starting at your ankles, use your hands to make light, sweeping strokes upwards towards your knees, and then continue to your upper thighs. Massage each leg for about two to three minutes, ensuring you cover the entire length of the leg.

6. Finish with deep breathing

Conclude the massage with a few more deep breaths, similar to how you started, to encourage further lymphatic flow. 

Keep reading for more ways to manage menopause symptoms:

How to Get Better Sleep During Menopause

Tired of Menopause Hair Loss? MDs’ 4 Home Remedies to Spark New Growth

MDs Reveal the Best Natural Ways to Ease the Most Bothersome Menopause Symptoms

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.