Losing your mucus plug is one of those late-pregnancy milestones that makes you think, Okay, this is it! But in reality, it’s more of a “labor is on its way” sign rather than “grab your hospital bag right now.”
This thick clump of mucus has been sealing your cervix for months, keeping bacteria out and your baby safe. As your cervix softens and begins to open, the plug loosens and comes out, often tinged with a little blood, known as the “bloody show.”
Losing your mucus plug signals your body is preparing for labor, but timing varies widely. The American College of Obstetricians and Gynecologists notes labor can begin anywhere from hours to days or even weeks after this happens. If you’re nearing or past your due date, you might be wondering how to speed up labor after losing mucus plug.
Below are 12 detailed, safe methods that may help encourage labor naturally. They’re not guaranteed ways to induce labor at 39 weeks, but they can give your body a gentle nudge and help you feel more in control of the waiting game.
What Exactly Is the Mucus Plug?
The mucus plug is a thick, jelly-like collection of cervical mucus that forms early in pregnancy. Its job is to block the cervical canal, acting as a barrier to bacteria and protecting the amniotic sac.
When your cervix starts ripening, softening, thinning, and opening, the plug can loosen and be expelled. It might come out all at once, in several smaller pieces, or even go unnoticed.
Losing it means your cervix is changing, which is an important step toward labor, but it doesn’t guarantee contractions will start immediately. That’s why knowing how to induce labor after losing mucus plug can be helpful.
Ways to Speed Up Labor After Losing Mucus Plug
Once you’ve lost your mucus plug, you might be eager to meet your baby sooner rather than later. These ways to speed up labor after losing mucus plug offer safe, natural methods to help your body get ready.
1. Walking to Encourage Cervical Pressure
Walking uses gravity and movement to help your baby’s head press more firmly against your cervix. This pressure can encourage your body to release oxytocin, the same hormone used in hospital inductions.
Try brisk but comfortable walks around your neighborhood or even in your home. If you’re dealing with pelvic pain, slow your pace and keep your steps short. Going uphill or climbing stairs can give an extra boost because it changes your pelvic angle.
Pro tip: If you already feel mild contractions, walking can help make them stronger and more regular.
2. Squats to Open the Pelvis
Squatting increases the space in your pelvis, which can help your baby drop lower. The more room your baby has to descend, the more likely you are to stimulate your cervix.
Stand with feet shoulder-width apart, hold onto a sturdy chair or countertop, and lower yourself slowly. Keep your heels on the ground. Rise slowly to avoid strain.
Aim for 10–20 squats, two or three times a day. If you’re late in pregnancy and new to squatting, start with fewer and work your way up.
3. Birthing Ball Exercises
A birthing ball can help your baby’s head engage deeper into the pelvis while keeping you comfortable.
Sit on the ball with your feet flat and knees apart. Gently bounce up and down to apply rhythmic pressure to your cervix. You can also rock side-to-side or in circles to loosen pelvic muscles.
Many women also find sitting on the ball more comfortable than a couch or chair during early labor, making it easier to stay active.
4. Gentle Pelvic Tilts
Pelvic tilts help adjust your baby’s position, especially if they’re sunny-side up (facing your belly instead of your back). A better position can make contractions start and progress more smoothly.
Kneel on all fours, tilt your pelvis forward so your tailbone tucks under, then tilt it back to arch your lower spine. Repeat 10–15 times.
Do this a few times a day, especially if you’ve been sitting for long periods.
5. Nipple Stimulation for Oxytocin Release
This method has research backing its effectiveness in triggering contractions. Stimulating your nipples tells your brain to release oxytocin, which in turn makes your uterus contract.
You can use your hands or a breast pump. Focus on one breast for about 5 minutes, then switch. Keep sessions short and take breaks if contractions become too strong.
Always get your provider’s okay before trying, especially if you have pregnancy complications.
6. Sex (If Your Doctor Approves)
Sex works two ways: semen contains prostaglandins that soften the cervix, and orgasms can trigger uterine contractions. Even without orgasm, the physical closeness can lower stress hormones that sometimes slow labor.
Choose positions that are comfortable with your belly. Side-lying or spooning positions are often easiest at this stage.
Skip this method if your water has broken, if you have placenta previa, or if your doctor has advised against sex.
7. Warm Baths for Relaxation
Warm water helps your muscles release tension, which can create a more favorable environment for labor to begin. Stress hormones like cortisol can interfere with oxytocin, so relaxation is key.
Soak for 15–20 minutes in comfortably warm (not hot) water. Consider adding soft music, dim lighting, or aromatherapy for extra calm.
A warm bath can also help you rest if you’re experiencing early contractions that aren’t yet strong or regular.
8. Acupressure Points
Acupressure has been used for centuries to encourage labor. Applying gentle pressure to certain points may stimulate uterine activity.
Two common points:
- SP6: Located about four finger-widths above the inner ankle bone
- LI4: In the fleshy area between your thumb and index finger
Press firmly but gently for a few seconds, release, and repeat. See a trained practitioner for proper guidance, especially if you’re unsure of technique.
9. Gentle Prenatal Yoga
Prenatal yoga combines movement, breathing, and relaxation, a powerful trio for encouraging labor naturally.
Poses like the butterfly stretch, cat-cow, and child’s pose open the hips, align the pelvis, and release tension. Avoid deep backbends or any position that feels uncomfortable.
Yoga can also help you stay mentally calm while your body prepares for the work ahead.
10. Swimming
If you’ve been wondering whether swimming induce labor, the short answer is, not directly. Swimming won’t usually trigger contractions on its own, but it can help your body get into a better position for labor to start.
The buoyancy of water eases pressure on your joints and pelvis, making it easier to move freely even late in pregnancy. Gentle water walking, light kicking, or stretching in the pool can help your baby settle lower into your pelvis, which may encourage cervical changes.
Even if swimming doesn’t start labor right away, it’s an excellent low-impact exercise for staying active, reducing swelling, and boosting circulation in your final weeks.
11. Spicy Foods
Some believe spicy foods irritate the digestive system enough to stimulate the uterus. There’s no solid scientific proof, but it’s a harmless experiment for most.
Stick to moderate spice to avoid severe heartburn or indigestion. Dishes with chili, jalapeño, or curry are popular choices.
If you already struggle with acid reflux, skip this one, discomfort could outweigh any potential benefit.
12. Membrane Sweep by Your Doctor
A membrane sweep is a simple in-office procedure where your provider uses a gloved finger to separate the amniotic sac from the cervix. This releases prostaglandins and can sometimes trigger contractions within 24–48 hours.
It’s not painful for everyone, but you may feel cramping or spotting afterward. Most providers offer it once you’re at or past 39 weeks and your cervix has started to dilate.
Your Next Steps After Losing the Mucus Plug
Bringing a baby into the world is more than waiting for the right physical signs, it’s also about trusting that your body knows what to do. Losing your mucus plug is a clear message that your cervix is changing, but how quickly labor follows is still a mystery that even modern medicine can’t predict with certainty. That’s why focusing on gentle, supportive ways to encourage labor can help you feel more proactive, without forcing your body into a rushed timeline.
Whether you choose movement, relaxation, or intimacy, the real goal is to create the conditions where your body feels safe to progress. Labor is as much about your mind as it is about your muscles, and sometimes the smallest shift in mindset, from anxious waiting to confident readiness, is what makes all the difference. While you can’t control every detail, you can set the stage for a smoother start. The rest is a partnership between you, your baby, and the incredible process your body has been preparing for all along.