How to naturally induce labor

Safety | How to naturally induce labor | Risks | How to tell if labor is close | Medical induction of labor

Aching hips, swollen ankles, insomnia, heartburn, hemorrhoids, oh my! As you approach your due date, the third trimester of pregnancy is rife with all kinds of discomforts. It’s understandable why some pregnant women are hoping to gently move things along. If you’re looking for information about how to induce labor naturally, you’ve come to the right place.

Is it safe to naturally induce labor?

Whether or not it’s safe to induce labor depends on several factors. First, it’s important to understand that if you need to be induced for a medical reason—such as preeclampsia, gestational diabetes, or fetal or placental issues—this will need to be done under the strict supervision of your medical team.

The American College of Obstetricians and Gynecologists (ACOG) defines labor inductions that don’t happen for medical reasons as “elective inductions.” Reasons for an elective induction may include the end of pregnancy discomforts, a history of a speedy labor, or living a far distance from a hospital.

Elective inductions should only be done if you’re full-term. That means no earlier than 39 weeks, as per ACOG guidance. The majority of people (57%) go into labor between 39 to 40 weeks, according to the National Vital Statistics Report published by the CDC.

Natural induction methods should only be attempted if you have a low-risk pregnancy, and should always be done with caution. “When we think about inducing labor, we always have to weigh the risks versus the benefits of an induction of labor,” says Denise Moses, MD, FACOG, an OB-GYN at Long Island Jewish Forest Hills in New York. It’s also important to understand that not all natural induction options are considered equal. “There are some techniques that are considered safe to try to initiate the onset of the labor process,” explains Daniel Roshan, MD, a high-risk maternal-fetal OB-GYN in New York City. “However, most have limited proven efficacy and any induction techniques should always be discussed with your OB.”

Whether or not you should consider natural induction methods will depend on your medical history, along with your healthcare professional’s approach. Importantly, all pregnant individuals should consult with their OB-GYN, family practitioner, or midwife before attempting natural induction. 

9 natural ways to induce labor

There are many different methods out there for inducing labor naturally. Some of them may be old wives’ tales more than anything else; others are backed up by studies or recommended by experts. Here’s what to know about the safety and effectiveness of the most popular natural induction methods.  

Some of the most popular traditions surrounding natural labor induction are about different foods that can get your labor started. Most of these remain in the realm of mythology, but in most cases, these foods are compatible with pregnancy, so there is no harm in trying them.

1. Try dates

There is some evidence that eating dates may help move labor along. One small study that found eating dates could reproduce the changes of medical labor induction. Another study found that eating dates could reduce the length of the active phase of labor, but the study researchers also concluded that more research needed to be done to prove these results. Mostly, dates can act as a natural laxative and get your bowels moving.

2. Take some castor oil

Ingesting castor oil—an oil made from castor beans and considered a strong laxative—is perhaps the most widely-known natural induction method. Several studies have found castor oil to be generally safe, and one study found that taking castor oil increased the likelihood of going into labor within the following 24 hours. 

But taking castor oil is controversial among medical professionals. Mitchell S. Kramer, MD, Chairman of the Department of Obstetrics and Gynecology at Huntington Hospital considers castor oil in the realm of old wives’ tales. “Castor oil in a judicious amount is safe,” he says, but of questionable benefit.” Large amounts of castor oil can cause abdominal cramping, nausea, vomiting, and diarrhea.

3. Exercise

Exercise is a potentially effective way for inducing labor. While there isn’t published data about methods like bouncing on an exercise ball, trying different yoga poses, curb walking, or climbing stairs to induce labor, many expectant parents report anecdotally that these types of exercise help, and they can usually be done safely with medical clearance.

There’s some good evidence that walking can help get labor rolling. For example, a 2022 study published in the Journal of Maternal-Fetal and Neonatal Medicine found that expectant parents who walked for 30 minutes, 3 times a week starting at 38 weeks were less likely to need to be medically induced, and were also less likely to require a surgical birth.

4. Take a hot bath 

You may have heard that taking a dip in a hot bath can get your labor going. There is not much research to back this up, though. However, immersing yourself in water once labor has already started may reduce the duration of your labor. It’s important to keep in mind that very hot baths during pregnancy can be dangerous for babies, especially in early pregnancy. Hot baths can also cause vasodilatation, diverting blood away from your brain and pregnancy.

5. Try nipple stimulation 

Another popular option for inducing labor naturally is nipple stimulation through rolling, suckling, or breast pumping. The idea is that nipple stimulation causes the release of oxytocin, a hormone which can cause uterine contractions.

It’s unclear from the research if nipple stimulation can induce labor, but it’s generally considered safe and studies have found that it may reduce the need for synthetic oxytocin for labor induction. Nipple stimulation may also shorten the duration of labor phases. Nipple stimulation should not be used for pregnant individuals who are considered high risk.

6. Have sex

While not everyone is up to sexual intercourse at the end of pregnancy, there is some proof that sex may help get labor going. “Intercourse can help initiate labor,” says Dr. Roshan. “Semen is known to have prostaglandins that can also help the cervix to become soft and ripe for dilation.” Also, sexual intercourse can cause small uterine contractions. Of course, you should consult with your healthcare provider before trying this, especially if you are high risk.

7. Supplement with evening primrose oil (EPO) 

When it comes to natural methods, Dr. Roshan has found evening primrose oil to be effective in his patients. “While this does not ‘induce’ labor, it ripens the cervix so that it is soft and once contractions begin, should dilate more quickly,” he explains. EPO is available as a capsule or liquid oil. 

Some research has found that evening primrose oil given intravaginally eased cervical dilation. Dr. Roshan recommends evening primrose be taken by mouth, though. He suggests 1000 mg three times a day. Talk to your healthcare provider before using evening primrose oil to induce labor, especially since it may interact with other medications, vitamins, and supplements..

RELATED: Evening primrose oil coupons

8. Get acupressure

Although more research has to be done, the research out there so far suggests that acupuncture is not harmful to babies and may be effective at inducing labor. One study in particular, published in Iranian Red Crescent Medical Journal, found that acupressure—acupoint SP6, specifically, which is located above the ankle—can help with cervical ripening. It’s important that if you are considering acupuncture or acupressure for labor induction that you visit a licensed practitioner. 

9. Change your sleeping position

Did you ever think that the way you sleep might have an effect on your labor? While your sleeping position may not be able to directly induce labor, it can help get your baby in the optimal position for labor, which can help with labor progression. 

Your aim is to get your baby in a head-down position, with their face oriented toward your spine. Sleeping on your side, and avoiding sleeping on your back can get your baby in the best position for labor and birth.

Other methods of inducing labor naturally

There are other, unproven—but popular—methods of inducing labor naturally that many people try, even though the research is not on their side.

• Pineapple: Some people swear by eating pineapple to start labor, and there have been some rumors floating around that an enzyme in pineapple, bromelain, may help soften the cervix and get labor going. There is no hard evidence that this is true. 
• Spicy foods: Lots of people are told to go out and eat copious amounts of Mexican or Indian food to get labor started. While eating spicy foods may hype up your digestive system and cause symptoms like acid reflux or diarrhea, this doesn’t mean that spicy foods will bring on contractions.
• Red raspberry leaf tea: While many people swear that drinking one to three cups a day will induce labor, there’s no evidence that it helps induce labor. It can have other health benefits, such as strengthening the pelvic area.

Risks of inducing labor at home 

Most well-known methods to induce labor naturally aren’t patently unsafe; however, the risk of inducing labor at home is that you cannot be monitored by your healthcare team.

“There can be problems associated with natural induction at home as there is no monitoring of the baby or contractions,” says Dr. Kramer. In general, induction of labor at home needs more study, so for now, hospital-based induction is the safest choice for expectant parents and their babies. 

How to tell if labor is close

Whether or not you are attempting to induce labor naturally, it can be helpful to understand what the signs of labor are. Here are some clues that you might be going into labor soon:

• You may notice that your baby has dropped down further into your pelvis (called “lightening”)
• You may lose your mucus plug, have a “bloody show,” or your water may have broken
• Your contractions may become more regular, longer, more intense, and be spaced closer together
• True labor contractions generally last 60-90 seconds each

The timing of these symptoms can vary from one expectant parent to another. Some of the earliest signs of labor—signs you may experience about 24 hours before labor begins—include cramping, pelvic pressure, and the loss of your mucus plug. You also may have diarrhea, feel more exhausted, or even have a sudden burst of energy. Contractions that become regular is usually the common sign of labor. “Once you begin to notice contractions, you should time them, both how long they last and how frequently they happen,” Dr. Roshan advises. If they are happening at regular intervals, you should contact your OB-GYN, family practitioner, or midwife to discuss at what point you should come in for an evaluation.

How to induce labor at the hospital

Labor is often induced at the hospital, under a physician’s care. Some common methods of medical induction include applying synthetic prostaglandins to the cervix to help it ripen and administering Pitocin (synthetic oxytocin) to start contractions.

A natural method many OB-GYNs use to get labor started is called sweeping the membranes, where your provider gently separates the membranes of the amniotic sac from the cervix. “I have found that membrane stripping can be effective and safe if done properly and under appropriate circumstances,” Dr. Kramer says.

Most OB-GYNs prefer that induction methods for labor happen at the hospital, under their supervision; however, there are advantages and disadvantages to each method. 

“Inducing labor at home allows women to feel the changes in their bodies and gives them time before going into active labor,” Dr. Moses says. “However, the baby is not being monitored at this time and therefore safety interventions for the baby cannot be implemented if necessary.” Whatever you do, all experts agree that you should clear any natural induction methods with your OB-GYN or midwife before attempting them.