Natural Ways to Induce Labor: I Have The Answers!

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If you're googling natural ways to induce labor, I'm guessing you're somewhere in the last few weeks of pregnancy, you can't sleep, your feet are swollen, someone is kicking you in the ribs from the inside, and you have answered the "any baby yet??" text approximately 700 times. You are DONE. Totally fair.

During my years working in labor and delivery, I saw patients come into triage ALL the time asking to be induced so they could just be finished and meet their baby. I get it. I've been there myself (twice). But letting your body go into labor on its own, when that's a safe option for you and your baby, really does have some advantages. And there are things you can do at home in those final weeks that may help your body get ready.

So this is everything I'd want a friend to know before she starts chugging raspberry leaf tea and curb walking around the neighborhood, including what the research does and does NOT say about each method.

Before you try anything to induce labor

Quick reality check first, because nothing in this article is guaranteed to start labor, and not every method is a good idea for every pregnancy.

• Talk to your provider first. Bring up whatever you're thinking about trying at your next appointment. This matters even more if you have a high-risk pregnancy, gestational diabetes, high blood pressure, a history of preterm labor, or a previous C-section.

• Wait until you're full term. Full term starts at 39 weeks. Babies born at 37 or 38 weeks are considered early term and can have more trouble with breathing and feeding than babies born a week or two later. So the "come on, let's go" methods are generally something to save for 39 weeks and beyond unless your provider tells you otherwise. (A couple of these, like eating dates, were studied starting a few weeks earlier. I'll point that out where it applies.)

• If your water has broken, call your provider instead of trying home methods.

• Know when to stop trying and call. Regular contractions, your water breaking, any vaginal bleeding, or your baby moving less than usual are all reasons to call your provider or labor and delivery right away.

Why spontaneous labor matters (and when induction is the better call)

When labor starts on its own, it's usually because your body and your baby are both ready. Your cervix has already started softening and opening, and your baby has often dropped lower into your pelvis. That head start is a big part of why spontaneous labor is preferred when there's no medical reason to move things along.

An induction is usually a longer process, especially if your cervix isn't ready yet. You might need medication or a balloon to soften and open your cervix first, and then Pitocin (a synthetic version of oxytocin) to bring on contractions. A lot of people find Pitocin contractions feel stronger and closer together than the ones that build on their own, and a long induction can be really exhausting.

BUT the research on induction has changed, and this part matters. Older studies compared elective inductions with spontaneous labor and found more C-sections with induction. The problem is that's not really the right comparison, because the actual alternative to being induced is waiting, and some people who wait end up needing a medical induction later anyway. A large trial published in 2018 (called the ARRIVE trial) looked at first-time parents with low-risk pregnancies and found that an elective induction at 39 weeks did NOT increase the C-section rate compared with waiting. The C-section rate was actually a little lower in the induction group, and later reviews have found similar results.

So no, induction isn't the bad guy here. Spontaneous labor is a great option when it's possible, and induction is a reasonable (and sometimes much safer) option depending on your situation. I am 100% in support of inductions when they're medically safer for you or your baby, and an elective induction at 39 weeks is something you can absolutely bring up with your provider. (I also cover medical inductions, and natural induction methods, in my Birth It Up birth class.)

My experience trying to get labor going

I have been exactly where you are. Twice. With both of my pregnancies I went a few days past my due date and was SO ready to be done. I'd been trying for a good two weeks to get myself into labor, with no luck.

Both times, though, I'd been doing things all through my third trimester to help my body prepare for labor, and then in the final weeks I really ramped up the methods that have at least some research behind them. I obviously can't prove what made the difference, but I think it helped me avoid going WAY past my due date or ending up with a medical induction.

I talk about this a little in both of my birth stories (my first birth story is on the blog, and my second is a podcast episode) if you want the full details.

How your body gets ready for labor

When people talk about inducing labor naturally, what most of these methods are actually trying to do is help your body get ready for labor. And that mostly comes down to two things: your cervix and your baby's position.

Your cervix and the Bishop score

Before labor starts, your cervix goes through some changes that set the stage. As labor gets closer, it will:

• Ripen: It gets softer.

• Efface: It gets thinner and shorter.

• Dilate: It starts to open. (This is the one everyone knows about.)

Your provider can measure how ready your cervix is with something called a Bishop score. It rates five things: how dilated your cervix is, how effaced it is, how soft it is, whether it's tipped toward the front or the back, and how low your baby's head is in your pelvis (called station). The total goes from 0 to 13. A higher score means your cervix is more "favorable" for labor, and it's one of the things providers look at when they're deciding how to approach an induction.

Your baby's position

Ideally, your baby is head down and facing your back, with the back of their head toward the front of your belly. The most common version of this is called left occiput anterior, or LOA. In this position your baby can tuck their chin and fit through your pelvis more easily.

When your baby is head down and settles deeper into your pelvis, the pressure of their head on your cervix may help with all that softening, thinning, and opening. Babies who are facing your belly instead (occiput posterior, aka "sunny side up") are linked with longer labors and more back pain. Which is why so many natural induction methods are really about helping your baby find a good position, even though the research on whether positions or exercises actually change your baby's position (or start labor) is pretty limited.

Sleeping positions to induce labor

Sadly, there is no magic sleeping position that will suddenly kick off labor. (That would be nice.) There are, however, positions that create more room in your pelvis and may encourage your baby into a better position for birth. You're lying down anyway, so you might as well.

Exaggerated left side-lying

This is my favorite one. Exaggerated left side-lying may help encourage your baby into that LOA position, because it gives them more room to tuck their chin and curve their back, which can make it easier for them to move down into your pelvis.

Here's how to get into it:

1. Gather a LOT of pillows.

2. Lie on your left side.

3. Bring your top (right) leg up to about a 90-degree angle and rest it on pillows.

4. Straighten your bottom (left) leg out behind you.

5. Roll forward a little more so you're partway onto your belly, using pillows under your belly and top leg so your weight isn't resting on your bump.

I know it sounds like a lot of setup, but it's actually really comfy. Speaking from experience on this one.

Semi-sitting or reclined positions

Upright and semi-upright positions let gravity help your baby's head settle a little lower in your pelvis. There's no evidence that sleeping semi-upright will start labor, but if it's comfortable (and with late-pregnancy heartburn, it often is), propping yourself up on pillows in a partly reclined position is a perfectly reasonable option.

Open knee-chest

Open knee-chest isn't really a sleeping position, but it's great for a short rest. Get on your hands and knees with your knees wide apart, then lower your chest and forearms down to the floor or bed so your booty is up in the air higher than your chest. Use pillows under your chest if you need the support.

This gives your baby a little extra room to back up out of your pelvis and rotate into a better position. It's also the first step of the Miles Circuit, which I'll get to below.

Can a position make your water break?

I get this question a lot, and the honest answer is no. There's no sleeping position or exercise that's been shown to make your water break. Most labors actually start with contractions, not with your water breaking, and the positions above are about helping your baby get into a good position, not popping the bag of waters.

If your water does break, note the time, the color of the fluid, and whether it has any odor, and call your provider. And don't have sex or put anything in your vagina after it breaks, because that raises the risk of infection. (Which is also a great reason to have your hospital bag packed already, if it isn't.)

Natural ways to induce labor at home

There are a TON of natural induction methods floating around out there, some with research behind them and some that are mostly anecdotal. (I went through the evidence on a bunch of these with Dr. Rebecca Dekker from Evidence Based Birth on the podcast, if you'd rather listen.) One thing to keep in mind going in: if your body isn't ready, none of them are going to force labor to start.

Fun fact, researchers still haven't fully figured out what triggers labor to begin, which is kind of wild when you think about it. Your baby's position, how ready your cervix is, and a mix of hormones all seem to play a role, and most of these methods are aimed at one of those.

1. Eat dates

This one sounds made up, but it's actually one of the better-studied options. In a small 2011 study, women who ate six dates a day for the four weeks before their due date were more likely to go into labor on their own, more likely to still have their water intact when they got to the hospital, arrived more dilated, and were less likely to need medication to start or speed up labor than women who didn't eat dates.

That study wasn't randomized though, and it was small. Since then, a bunch more studies (mostly from Iran and Indonesia) have looked at dates, and reviews pooling them have found dates are linked with shorter labors and less need for induction. But those studies vary a lot in size and quality, and some individual trials haven't found much of an effect. So dates aren't a sure thing, but the possible upside is real and the downside is pretty low for most people.

If you want to try it, the usual approach from the research is about six Medjool dates a day, starting roughly four weeks before your due date. Dates are high in natural sugar, so check with your provider first if you have gestational diabetes or are keeping an eye on your blood sugar. And if you don't love eating them straight, you can blend them into a smoothie or try a date-based bar like a Larabar (just check the label to make sure dates are near the top of the ingredient list).

2. Drink red raspberry leaf tea

Red raspberry leaf tea has been used in pregnancy for generations, and it's thought to help tone the uterus. It is NOT going to put you into labor tonight. The idea is that drinking it regularly in the third trimester may help your uterus work more efficiently once labor actually starts.

The research is pretty limited. The best-known trial, from 2001, gave raspberry leaf tablets to first-time moms starting at 32 weeks and didn't find a meaningful difference in the length of labor. There were small trends toward a shorter pushing stage and fewer forceps deliveries, but they weren't statistically significant. That same trial didn't turn up any safety concerns, and the older studies suggesting fewer C-sections were small and not well controlled.

So I'd put raspberry leaf tea firmly in the "might help a little, unlikely to hurt" category. There's no research-backed dose, but if you and your provider decide to try it, a common approach is to start with one cup a day in the third trimester and slowly work up to two or three cups a day. If it gives you cramping, scale back and let your provider know.

3. Curb walking

Curb walking is exactly what it sounds like. You walk with one foot up on a curb and the other foot down on the street (or any lower surface), which gives you a lopsided gait and shifts your weight more from side to side with each step.

The idea is that as your body and your baby sway side to side, it opens up a little more space in your pelvis and gives your baby room to turn slightly and move down onto your cervix. You might notice one side feels more uncomfortable than the other, and that's okay. Just switch sides regularly and take breaks.

There isn't research showing curb walking starts labor, but it's a gentle way to keep moving once you're full term. Just wear supportive shoes, watch your footing, and stay well away from traffic. Lunges, squats, climbing stairs sideways, and hip circles on a birth ball all work on the same "move your pelvis unevenly" idea.

4. The Miles Circuit

The Miles Circuit is a series of three positions meant to help your baby get into the LOA position. You can do it before labor, or during labor if things stall. The whole thing takes about 90 minutes, with around 30 minutes in each position if you can manage it.

And let me just tell you, I had a TON of success with this before my second birth. You guys, it worked! (For me. That's one very pregnant person's experience, not a study. There's no research proving it works, but it's one of the methods I personally swear by.)

Here's how it goes:

• Before you start: Empty your bladder and grab a big cup of water so you stay hydrated.

• Open knee-chest (30 minutes): Same position as above. Knees wide, chest down, booty up, with pillows for support if you can't hold it on your own.

• Exaggerated left side-lying (30 minutes): Also same as above. Get really comfortable here, and it's totally fine if you fall asleep.

• Moving and lunges (30 minutes): Finish with movement that opens your pelvis asymmetrically, like lunges with one foot up on a step, curb walking, or climbing stairs sideways two at a time (hold the railing!).

I have a whole article on the Miles Circuit if you want more detail.

5. Have sex

You've probably heard the saying that what got the baby in can help get the baby out. And there's actually some reasoning behind it:

• Orgasm can increase uterine activity and may help trigger contractions.

• Semen contains prostaglandins, hormone-like substances that help soften your cervix. (Prostaglandin medications are literally used to ripen the cervix during hospital inductions, which is kind of hilarious when you think about it.)

• Nipple stimulation releases oxytocin, the hormone that causes contractions.

Of those three, nipple stimulation has the most research behind it. A Cochrane review found that people who did breast or nipple stimulation were more likely to be in labor within 72 hours than people who didn't, although it didn't seem to help people whose cervix wasn't favorable yet. The reviewers also said it shouldn't be used in high-risk pregnancies until it's been studied more, so run this one by your provider. Sex itself is a different story. The few studies that exist haven't shown that it actually makes labor start sooner, although there's also no reason to avoid it in a low-risk pregnancy if you're up for it.

So what are the best sex positions to induce labor? No specific position has been shown to bring on labor. The best position is honestly just whichever one is comfortable at this point in your pregnancy, which usually means keeping pressure off your belly. Some that tend to work well:

• Side-lying, with your partner behind you

• You on top, so you control the depth and pace

• Hands and knees, or leaning over the edge of the bed or a stack of pillows

Some people also feel dizzy or lightheaded lying flat on their back this late in pregnancy, so if that happens, switch positions.

Skip sex entirely if your water has broken, you have any vaginal bleeding, you have placenta previa, or your provider has told you not to. Otherwise, I say it's worth a try. (I answer a bunch more questions in my article on sex during pregnancy.) Even if it doesn't start labor, it's a chance to connect with your partner and relax a little before your baby gets here.

6. The Midwives' Brew

I always mention the Midwives' Brew with a BIG disclaimer. It's a blend of apricot juice, lemon verbena tea, almond butter, and castor oil, and it's often said to put you into labor within about a day. You'll find a lot of glowing stories about it online, but there isn't good research on the brew itself.

The active ingredient is the castor oil, which is a strong laxative. A Cochrane review of the (small) studies on castor oil for induction didn't find a clear benefit compared with placebo or no treatment, and every single woman who took castor oil by mouth in those trials reported nausea. It can also cause cramping, diarrhea, and dehydration, which is not exactly how you want to head into labor. So I don't recommend taking castor oil on your own. Please don't.

If you're curious about the Midwives' Brew anyway, talk to your provider before you try it, and only consider it once you've hit your due date and they've given you the go-ahead. I have a full article on the Midwives' Brew if you want all the details.

So, can you make labor start tonight?

Probably not on command, sorry. Nothing you can do at home reliably starts labor on a specific night, and anything promising a guaranteed way to go into labor tonight is overpromising. What these methods CAN do is help your body and your baby get ready, so that when labor is close, you're giving it every chance to start on its own.

If you're past your due date or just really, really done, talk to your provider about your options. A lot of providers offer a membrane sweep at a late-pregnancy appointment (which actually has pretty solid research behind it), and depending on your situation, a scheduled induction might be a perfectly good choice too. In the meantime, eat your dates, get cozy on your left side with your approximately 47 pillows, and rest as much as you can. (And if you're officially OVER IT, my 3rd trimester must-haves list is basically built for you.) Your baby will be here soon.

~Liesel

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