By Dr. Shellie L. Rosen, PhD, DOM, L.Ac,
The lymphatic system moves excess fluid from tissues, helps deliver immune cells where they need to go, clears waste and circulates beneficial fluids into the bloodstream. But the only way the lymphatic system can guide these products around the body is through movement. Pumping the lymphatic system relies on moving muscles and joints, breathing and manipulation of the body’s tissues. If movement is on pause, there are ways to manipulate tissues to support the lymphatic system. Mobilizing stuck fluids helps decompress painful areas and can recharge the body in a time of need.
Physiological Reports published results of a systematic review in 2023, finding that lymph transport depends on both the natural contractions of lymphatic vessels and the mechanical forces created by normal body movement, making daily activity essential for healthy lymph flow. A sedentary lifestyle or illness can reduce lymphatic movement. Muscle, tissue and skin weakness reduces compression on the lymphatic system. Movement and maintaining strength are key, but when that is not enough or not possible, manually moving the lymph is advised to supplement the mechanics of movement.
Outside of active movement, deep breathing, stretching and self-massage are options to support tissue contraction. This helps mobilize interstitial fluid — the fluid surrounding every cell — and support the body’s natural drainage pathways. Lymphatic massage is helpful for individuals post-surgery and is a popular add-on treatment in high-end surgical clinics. Lymphatic drainage as part of a care plan is well known in the medical community and was noted as an appropriate component of decongestive therapy in a 2023 systematic review in Advances in Wound Care. Lymphatic drainage techniques are excellent for those with venous insufficiency, lipedema, lymphedema, post-surgical edema and chronic leg swelling.
If you or someone you love could benefit from moving fluids through the lymphatic system and active movement alone is not sufficient, consider a daily program of breathwork and massage. Do this one or more times per day, taking several slow diaphragmatic breaths that focus on expanding the abdomen to move as much of the trunk as possible with each inhale and exhale. Take deep, active breaths that move the body. For self-massage, start with light pressure by massaging the arms toward the armpits, and, if reachable, the lower legs toward the groin. Massage the trunk from the groin to the heart. Massage circles around the breasts and draw fluids down from the back of the head along the neck. Add shoulder rolls, arm circles, leg circles, neck and trunk circles, and ankle pumps while seated by pointing the toes forward and backward.
If you have significant swelling, have recently undergone cancer treatment or have chronic lymphedema, professional guidance is worthwhile. Look for a certified lymphedema therapist (CLT) or a therapist trained in complete decongestive therapy. These practitioners receive specialized training in lymphatic anatomy, compression therapy, exercise and safe drainage techniques.
For some individuals with chronic lymphedema or persistent limb swelling, physicians may recommend intermittent pneumatic compression devices that gently inflate chambers around an arm or leg in sequence to assist fluid movement. These devices are best used as part of a medically supervised treatment plan rather than as a replacement for movement or self-care.
The most effective strategy is also the simplest: Move every day, breathe deeply, avoid prolonged sitting, maintain muscle strength, and spend a few minutes to encourage healthy tissue fluid movement. Your lymphatic system was designed to work with your body in motion. Giving it that opportunity every day is one of the simplest investments you can make in healthy aging. Abundant blessings!
