Self or Simple Lymphatic Drainage (SLD)

Over the years, I’ve learnt that caring for the lymphatic system isn’t just a clinical routine; it’s a deeply personal practice. This week, I want to share something close to my heart: the gentle art of self-lymphatic drainage. I’ll guide you through the basics of simple lymphatic drainage, more commonly known these days as self-lymphatic drainage. Whether you’re newly diagnosed or have been living with lymphoedema for some time, these techniques offer more than physical relief; they’re a way to reconnect with your body, to listen, and to respond with kindness.

When managing lymphoedema, self-care is a daily necessity. Patients can take care of themselves in a variety of ways. Self lymphatic drainage will be one of the everyday routines.

What is Simple Lymphatic Drainage (SLD)?

SLD is a gentle massage that helps to move the lymph fluid away from congested or swollen areas towards an area of the lymphatic system where it can drain more effectively. Does that sound complicated to you? It needn’t be; let me explain.

For several reasons, the whole of the right side of my body, the lymphatic system, is compromised and swells regularly. Through hand movements, keeping my hand in contact with my skin, I move my hand from the right side across my chest to the left side, gently stretching the skin as I go; then, I release my hand, and the skin returns in place.

I do this on dry skin and don’t use creams, lotions, or oils. Some of the members may use talc. This daily massage should not cause any bruising or redness. I do this as part of my daily morning routine, although you may find that sometimes you will need to do this more often during the day, depending on your swelling.

I hope that your lymphoedema nurse or therapist will have shown you how to do SLD, if not ask them to show you.

Do not perform SLD if you feel unwell or have an infection. Please contact your Lymphoedema clinic if you are unsure.

Where you taught SLD?

In March 2023 in a poll on support group, I asked the following question of our support group members. On diagnosis of lymphoedema, were you taught Simple Lymphatic Drainage (SLD) by a health care professional.

The video below shows the results.

Simple Lymphatic Drainage and Deep Breathing

Deep breathing is important and appropriate for all types of lymphoedema as part of your SLD. It helps lymph return to the blood stream by altering the pressure in your chest and abdomen. The video demonstrates how this quick daily routine can promote relaxation and lymphatic health.

Be Aware

Avoid performing SLD if you are unwell or have an infection. Please contact your local lymphoedema clinic if you are unsure or have any queries.

While it may seem obvious to most of us, those of us with lymphoedema, need to protect ourselves from inflammation, I have talked to folks who were never informed of the risks. The advice and suggestions in this section are meant to lower your risk of contracting an infection like cellulitis.

Signs to watch for:

You feel unwell, as if 'flu' is starting, symptoms can include.

fever
shivers
muscular aches and pains
headache, nausea
vomiting
acute spreading inflammation of the skin

The swollen area usually develops a rash or becomes red, hot, and tender to touch.

Swelling may dramatically increase, and pain may occur in the swollen area, or the arm pit, with lymphoedema of the arm, or the groin with lymphoedema of the leg.

This page was first produced in 2016

Last Updated March 2023

Next review March 2026

Step-by-Step Guide to Self Lymphatic Drainage Techniques

Let’s keep it simple and practical. Follow this easy routine; just remember to move gently, slowly, and with a steady rhythm.

Step 1: Start at the Neck

The lymphatic system drains into the venous system near the neck, so it’s important to clear this area first.

Use your fingertips to gently stroke the skin at the base of your neck.
Move in small circles or sweeping motions towards the collarbone.
Repeat for 1-2 minutes.
Do some deep breathing.

Step 2: Work on the Armpits

The armpits are major lymph node clusters.

With light pressure, massage in circular motions.
Move from the centre of the armpit outwards.
Spend about 2 minutes here.
A soft, squidgy ball can be really helpful in this area. Gently place the ball in your armpit, then either make slow, circular movements or softly squeeze it between your arm and chest to stimulate the area. This technique can also be used in the groin area or behind the knees.

Step 3: Focus on the Affected Limb

If you’re working on an arm or leg, always start closest to the body and move outward.

Use flat hands or fingertips.
Stroke gently towards the heart.
Repeat each stroke 5-7 times before moving to the next area.

Step 4: Use Pumping Motions

For areas with swelling, gentle pumping can encourage fluid movement.

Place your hand flat on the skin.
Apply light pressure, and release slowly.
Repeat 10 times per area.

Step 5: Finish with Deep Breathing

Deep breathing helps stimulate lymph flow.

Take slow, deep breaths.
Inhale through your nose, hold for a few seconds, then exhale through your mouth.
Repeat 5 times.

This routine can be adapted depending on your needs.