You can’t force your mucus plug out on its own, because it doesn’t work that way. The mucus plug dislodges as a result of your cervix softening, thinning, and beginning to open. So the real question is how to encourage those cervical changes, which then cause the plug to come loose naturally. Several approaches may help move that process along in late pregnancy, though none come with a guarantee or a precise timeline.
Why the Plug Comes Out When It Does
Throughout pregnancy, hormones like progesterone help form and maintain a thick plug of mucus in your cervical canal. It acts as a barrier, keeping bacteria away from the baby. When your body starts preparing for labor, your cervix softens (effacement) and begins to dilate. That physical change is what pushes the plug out. It’s a symptom of cervical progress, not the trigger for labor itself.
This means anything that encourages your cervix to ripen and dilate can indirectly lead to losing your mucus plug sooner. But the plug is just the messenger. Losing it doesn’t guarantee labor is imminent, and labor can start without you ever noticing the plug at all.
Sexual Intercourse and Cervical Ripening
Semen is considered the richest natural source of prostaglandins, which are the same hormone-like compounds used in medical cervical ripening. When deposited near the cervix, these prostaglandins can help soften cervical tissue. Orgasm also triggers a release of oxytocin, the hormone responsible for uterine contractions. And the physical contact itself may stimulate the lower uterine segment.
No single study has proven that sex reliably induces labor, but the biological logic is sound: prostaglandins soften the cervix, oxytocin contracts the uterus, and both of those processes are exactly what dislodges the mucus plug. If your water hasn’t broken and your provider hasn’t told you to avoid intercourse, this is one of the more well-supported natural approaches.
Nipple Stimulation
Nipple stimulation causes your body to release oxytocin, which can trigger uterine contractions. In clinical research, it takes a median of about 69 minutes of stimulation to produce a regular contraction pattern (at least three contractions every 10 minutes). Study protocols typically call for a minimum of two hours of stimulation to be considered effective.
The general approach is to start on one breast. If contractions haven’t started after about 30 minutes, stimulate both breasts. If contractions become too frequent (more than five in a 10-minute window), you should stop or reduce intensity. This is usually done with a breast pump but can be done manually. Regular contractions put pressure on the cervix, which can promote dilation and, in turn, the release of the mucus plug. This method is potent enough that it’s studied as a formal induction technique, so it’s worth discussing with your provider before trying it aggressively at home.
Walking and Staying Upright
Gravity works in your favor when you’re upright. Walking, swaying, and standing allow the baby’s head to press down on the cervix, which creates mechanical pressure that can encourage dilation. While clinical trials haven’t produced dramatic proof that walking alone induces labor, the physics are straightforward: more downward pressure on the cervix means more stimulus for it to open. Many providers recommend regular walks in late pregnancy for this reason, along with the general benefits of movement for circulation and comfort.
Membrane Sweeping
A membrane sweep is something your provider does during a cervical exam. They use a finger to separate the amniotic membranes from the lower part of the uterus, which releases local prostaglandins and can jumpstart cervical changes. In one study of 147 women who had a membrane sweep, about 42% went into labor within 24 hours. Another 54% delivered within a week. Only about 5% went longer than a week.
This is probably the most direct way to speed up cervical dilation (and therefore mucus plug loss) without full medical induction. It can be uncomfortable and may cause cramping and spotting afterward, but it’s a routine procedure that most providers will offer starting around 39 weeks. If losing your mucus plug sooner is the goal, asking about a sweep at your next appointment is a practical step.
Evening Primrose Oil
Evening primrose oil (EPO) contains fatty acids that your body can convert into prostaglandins, and it’s commonly recommended in pregnancy forums for cervical softening. Studies have used it both orally (typically 1,000 mg twice daily) and vaginally (1,000 mg suppositories), usually starting between weeks 37 and 40.
The evidence is mixed. Some studies show improvement in cervical readiness scores, while others have raised concerns. Reported issues include premature rupture of membranes, a higher rate of labor augmentation with synthetic oxytocin, and in one case report, bleeding complications in a newborn whose mother used EPO alongside raspberry leaf tea. Because the safety profile isn’t well established, this is one to run by your provider before starting.
Red Raspberry Leaf Tea
Red raspberry leaf tea is widely used in late pregnancy with the belief that it tones the uterus and shortens labor. A systematic review found that human studies have not demonstrated clear harm or benefit, though one study did show a meaningful reduction in the length of the pushing stage. The overall evidence base is considered weak. It’s unlikely to cause the cervical changes needed to dislodge your mucus plug on its own, but some people use it alongside other approaches.
What the Plug Actually Looks Like
Knowing what you’re looking for helps. The mucus plug is a thick, jelly-like clump that can be clear, white, yellowish, or slightly green-tinged. It may come out all at once or gradually over several days as a thicker-than-normal discharge. The total volume is small.
If you see streaks of pink, red, or brown blood mixed into that jelly-like mucus, that’s called “bloody show.” It happens because tiny blood vessels in the cervix rupture as it expands. Bloody show is generally no more than a tablespoon or two of discharge. It’s a closer sign that labor is approaching than the plug alone. Heavy bleeding that soaks a pad, on the other hand, is not normal bloody show and needs immediate medical attention.
Realistic Expectations for Timing
Even when you do everything right, the gap between losing your mucus plug and going into labor varies enormously. Some people lose it during early labor contractions. Others notice it days or even a couple of weeks before labor begins. And the plug can actually regenerate if it comes out too early, so losing it once doesn’t mean the process is irreversible.
The approaches above work best when your body is already close to ready, typically after 37 weeks. Before that point, your cervix is firmly closed for good reason, and trying to force changes can introduce risks. The most effective combination for encouraging cervical progress in late pregnancy is regular walking, sexual intercourse if it’s comfortable and safe for your situation, and asking about a membrane sweep when you’re at or near your due date.