To remove a DivaCup or any menstrual cup, you pinch the base of the cup to break the suction seal, then gently pull it out while keeping it upright. The process takes seconds once you get the hang of it, but the first few times can feel awkward or even a little alarming if the cup seems stuck. Here’s exactly how to do it.
Step-by-Step Removal
Start by washing your hands thoroughly with soap and water. Your fingers will be inside the vaginal canal, and clean hands reduce the chance of introducing bacteria that could contribute to biofilm buildup on the cup’s surface.
Get into a comfortable position. Squatting, sitting on the toilet, or standing with one foot elevated on the edge of the tub all work well. The goal is to shorten the vaginal canal so the cup is easier to reach. Then follow these steps:
- Bear down gently. Use the same pushing motion you’d use during a bowel movement. This engages your pelvic floor muscles and nudges the cup lower in the canal, bringing it within reach of your fingers.
- Reach in and find the base. Insert your thumb and index finger until you can feel the bottom of the cup (not just the stem). The stem is only a guide to help you locate the cup, not a handle to yank on.
- Pinch the base to break the seal. Squeeze the bottom of the cup between your fingers. You may hear or feel a slight release of suction. This step is critical. Pulling on the cup without breaking the seal creates uncomfortable vacuum pressure against the cervix.
- Pull down slowly at a slight angle. Keep the cup as upright as possible to avoid spilling the contents. A gentle rocking motion, tilting the cup slightly side to side, can help ease it past the pubic bone.
Once the cup is out, empty it into the toilet and rinse it before reinserting.
What to Do When the Cup Feels Stuck
A cup that’s migrated higher than expected is one of the most common frustrations, and it doesn’t mean anything is wrong. The cup can’t get “lost” because the cervix blocks the top of the vaginal canal. It’s simply sitting higher than your fingers can easily reach.
If you’re struggling, the worst thing you can do is tense up. Anxiety tightens the pelvic floor muscles, which clamps down around the cup and makes removal harder. Instead, take several slow, deep breaths and consciously relax those muscles. Then bear down firmly while reaching in. Bearing down can move the cup a centimeter or two lower, which is often all you need.
Squatting tends to work better than sitting when a cup is high because it naturally shortens the vaginal canal. Some people also find that waiting 10 to 15 minutes and trying again after their muscles have had a chance to relax makes a significant difference. If you’ve been trying for a while and your fingers are too slippery to grip the base, a small amount of water-based lubricant on your fingers (not oil-based) can help.
Why Cervix Height Matters
If removal is consistently difficult, the cup may be the wrong size for your anatomy. People with a higher cervix often find that a shorter cup travels further up the vaginal canal and sits out of easy reach. A longer cup, or one specifically designed for a high cervix, stays closer to the vaginal opening and is much simpler to grab. Measuring your cervix height by inserting a clean finger and noting how far it goes before touching the cervix can help you choose a better fit.
How Often to Remove It
You can wear a menstrual cup for 6 to 12 hours depending on your flow. On heavier days you’ll want to empty it closer to the 6-hour mark to avoid leaks. Always remove it by 12 hours at the latest. This timeline applies to overnight use as well, which is one of the major advantages cups have over tampons.
Like tampons, menstrual cups carry a small risk of toxic shock syndrome (TSS). Lab research published in Applied and Environmental Microbiology found that the bacteria responsible for TSS actually grew at higher levels in the presence of menstrual cups than tampons in controlled conditions, likely because the cup’s shape introduces more air into the vaginal environment. This doesn’t mean cups are dangerous, but it does mean the same precautions apply: remove on schedule, wash your hands before and after, and clean the cup between uses.
Cleaning After Removal
During your period, rinsing the cup with clean water each time you empty it is the minimum. If you have access to soap, use a mild, unscented, water-based cleanser. Certain ingredients can degrade the medical-grade silicone or irritate vaginal tissue. Avoid oil-based soaps, antibacterial soaps, castile soap, hydrogen peroxide, rubbing alcohol, baking soda, vinegar, bleach, and anything with added fragrance or glycerin.
At the end of your cycle, give the cup a deeper clean by boiling it in water for up to 10 minutes. This kills bacteria and breaks down any residual buildup. Some brands sell microwave-safe sanitizing containers that do the same job in 3 to 4 minutes. Store the cup in a breathable cloth bag (not an airtight container) until your next period. Starting your cycle with a freshly sanitized cup keeps bacterial risk low.
Signs Something Isn’t Right
Mild discomfort during your first few removals is normal as you learn the technique. Sharp pain is not. If pinching the base and breaking the seal doesn’t relieve the pulling sensation, the cup may be suctioned directly onto your cervix. In that case, slide a finger alongside the cup to break the seal from the rim rather than the base.
Any sudden fever, rash, dizziness, or vomiting while using a menstrual cup warrants removing the cup immediately and seeking medical attention, as these are potential signs of TSS. This is rare, but recognizing the symptoms matters.