Losing your mucus plug is something your body does naturally as your cervix begins to soften and open in preparation for labor. You can’t force it out on your own, but there are safe ways to encourage the cervical changes that lead to its release. Most people lose the plug somewhere between 37 and 42 weeks, though the timing varies widely and doesn’t always mean labor is imminent.
Why the Mucus Plug Comes Out
Throughout pregnancy, a thick seal of mucus sits in your cervical canal, blocking the opening between your uterus and vagina. Its job is to protect the baby from bacteria. As your body gets closer to labor, your cervix starts two processes: effacement (thinning out) and dilation (opening up). These changes loosen the plug from the cervical walls, and it either slides out in one piece or breaks apart gradually over several days.
This means the plug doesn’t come out because of something you do directly to it. It comes out because your cervix is changing. Anything that encourages cervical ripening and early dilation is what moves the process along.
What the Mucus Plug Looks Like
When it does come out, the plug is about 1 to 2 inches long and roughly 1 to 2 tablespoons in volume. It’s stringy, sticky, and jelly-like, similar to a thick nasal discharge. The color ranges from clear to off-white, and it may have streaks of pink, red, or brown blood mixed in. It’s relatively odorless. Some people notice it all at once on toilet paper or in the toilet bowl. Others lose it in smaller pieces over days and barely notice.
Mucus Plug vs. Bloody Show
These two terms get used interchangeably, but they’re slightly different. The mucus plug itself can be clear or off-white with little to no blood. When blood from the cervix mixes noticeably into the mucus, that’s called a bloody show. The blood comes from tiny blood vessels in the cervix that break as it dilates. A bloody show typically signals that labor is closer than a clear mucus plug alone, but both indicate your cervix is making progress.
Activities That Encourage Cervical Changes
There’s no guaranteed method to make your mucus plug come out on a specific day. What you can do is support the natural processes that soften and open your cervix, which is what ultimately dislodges it.
Walking and Exercise
Regular physical activity, especially walking, helps your baby’s head press down against the cervix, which puts gentle pressure on it and can encourage dilation. Some research has found that exercising more in the final days of pregnancy is a potentially effective way to trigger the labor process. Swimming is another low-impact option. The key is staying active rather than doing anything extreme. A daily 30-minute walk is a reasonable approach if you’ve been active throughout pregnancy.
Sex
Semen contains natural prostaglandins, hormones that help soften the cervix. The oxytocin your body releases during orgasm may also stimulate mild contractions. Some studies support this connection, though others have found no significant effect in low-risk pregnancies at term. Sex is generally considered safe at full term as long as your water hasn’t broken, and even if it doesn’t kick-start labor, the prostaglandin exposure can contribute to gradual cervical ripening.
Acupressure
Acupressure involves applying firm hand pressure to specific points on the body, typically the webbing between your thumb and index finger or the area above your ankle. Some study results on acupressure for encouraging labor have been promising, though research is still limited. It carries minimal risk and can be done at home.
Evening Primrose Oil
Some people take evening primrose oil capsules in the final weeks of pregnancy, believing it helps soften the cervix. Evidence for this is largely anecdotal rather than strongly supported by clinical trials, so keep your expectations realistic.
What Probably Won’t Help
Massage and reflexology are sometimes suggested, but there’s no peer-reviewed evidence that either technique induces labor or affects the cervix. They can help with comfort and relaxation, which has its own value in late pregnancy, but they aren’t reliable tools for losing your mucus plug.
Membrane Sweeps
If you’re at or past your due date, your provider may offer a membrane sweep. During this procedure, they use a gloved finger to gently separate the amniotic membranes from the lower part of the uterus, right at the cervical opening. This releases prostaglandins locally and often dislodges the mucus plug in the process.
About 50% of people who have a membrane sweep go into labor within seven days. Even when the provider considers the sweep unsuccessful, the mild irritation to the cervix can still release enough prostaglandins to move things along within a few days. Losing your mucus plug or having a bloody show shortly after a sweep is one of the most common signs that it’s working. A sweep isn’t guaranteed to start labor, but it may help you avoid a full medical induction.
How Long After Losing It Does Labor Start
This is the part that frustrates most people: losing the mucus plug doesn’t come with a reliable countdown. For some, labor begins within hours. For others, it takes days or even a couple of weeks. The plug can also regenerate if your cervix isn’t dilating quickly, meaning you might lose it more than once.
What makes losing the plug more meaningful is context. If it comes with a bloody show, regular contractions, or increasing pelvic pressure, labor is likely closer. If it comes out on its own with no other symptoms, your body may still need more time. It’s one signal among several, not a starting gun.
Losing the Plug Before 37 Weeks
If you notice what looks like your mucus plug before 37 weeks of pregnancy, it’s worth contacting your provider. Before that point, losing the plug could indicate that your cervix is changing earlier than expected, which raises the possibility of preterm labor. This is especially true if the discharge is accompanied by bright red bleeding, regular contractions, or fluid that feels more watery than sticky. Early evaluation can determine whether your cervix is actually dilating or whether the discharge is something else entirely.