If you’re close to or past your estimated due date, you may be anxious to go into labor and finally meet your baby. Perhaps you’re feeling physically uncomfortable in your pregnant body. Or maybe you’re approaching the 42-week mark and would like to avoid a medical induction.

Whatever your situation, you may be wondering how to induce labor naturally at home. There are several natural induction methods that can be helpful for jumpstarting labor.

You may’ve heard that walking, having sex, or ingesting castor oil can help labor begin naturally. But what really works, and what is just a myth? Here are seven common natural induction methods and our explanations for why the midwives at Magnolia find them effective.

7 Natural Induction Methods That Can Jumpstart Labor

Exercise

Anything that gets your heart rate up can be good exercise, helping to relieve stress and keep your body strong. Walking and swimming are often popular choices during pregnancy. Climbing stairs also opens your pelvis, putting pressure on the cervix and helping put the baby in the correct position for delivery.

The evidence on whether exercise puts you into labor is mixed. Anecdotally, exercise can be an effective natural induction method. In fact, a research survey published in the Journal of Perinatal Education found that exercise was the top trigger for expectant parents who tried to start labor naturally on their own.

The Internet Journal of Obstetrics and Gynecology, however, published a study concluding there is no association between physical activity and going into labor. In most cases, exercise is good for you and your baby, so there’s no harm in trying it as a way to get things moving.

Nipple Stimulation

Nipple stimulation can be done by you or your partner with hand massage. In addition, using a breast pump simulates nursing a baby. Any of these methods releases oxytocin, a hormone that can ripen the cervix and cause uterine contractions. Nipple stimulation can be used both before labor as a natural induction method and during labor to increase contractions.

This natural induction technique has been pretty well studied, and it’s important to understand that nipple stimulation can be powerful. Researchers have noted that there’s no way to control the amount of oxytocin being released during nipple stimulation. Because of its effectiveness, always check with your midwife before attempting nipple stimulation as a way to induce labor.

Acupuncture and Acupressure

A traditional Chinese medicinal practice, acupuncture involves inserting tiny needles into certain points along the body’s Qi pathways. Studies have suggested that acupuncture can help with cervical ripening, while some researchers believe acupuncture might affect the uterus by stimulating hormonal changes or the nervous system. There’s no evidence of harm for people who have acupuncture during pregnancy.

Similarly, acupressure also takes advantage of the same points, but the therapist applies physical pressure, rather than using needles. Acupressure can also be done at home — with your own fingers or those of your partner — but check with your midwife first.

Chiropractic Care

Multiple studies have shown that chiropractic care, particularly the Webster Technique, is beneficial for pregnant folks, especially those who experience lower back pain. In addition, chiropractic can help loosen the joints in preparation for delivery.

In her book Nurture, birth and postpartum doula Erica Chidi Coen explains it this way: “Some chiropractors use a labor induction technique at 40 weeks combining chiropractic adjustments that stimulate the parasympathetic nervous system, activation of acupuncture points that ripen the cervix, and manual therapy to relax the ligaments around the uterus and pelvis.”

Sex

There are three possible ways sex can work to induce labor:

1. Release of natural oxytocin from sexual intimacy

2. Uterine activity from orgasm, which also releases oxytocin

3. Prostaglandins in semen

Prostaglandins, which can be used to induce labor medically, are well known for their ability to ripen the cervix and get it ready for labor.

Research on this natural induction method is limited, and the results are mixed. This technique is difficult to study because, according to Evidence Based Birth founder Rebecca Dekker, it’s subject to what’s called the “healthy user bias, where healthier women are more likely to engage in sex and also experience better birth outcomes.”

Red Raspberry Leaf Tea

This herbal tea may tone and strengthen your uterus, which can help induce labor. It will also keep you hydrated. Some midwives recommend beginning to drink red raspberry leaf tea at about 32 weeks, giving it time to build up in the body. Start with one cup a day and gradually work up to three cups.

The evidence on red raspberry leaf is limited, but research has shown no harm in humans. Studies with human participants revealed no difference between the group that drank the tea and the group that didn’t. Animal studies observed some uterine contractions when the red raspberry leaf was injected.

Castor Oil

Derived from the seeds of the Ricinus communis plant, castor oil is a powerful laxative. Through the digestion of the castor oil, an acid is released that activates prostaglandin receptors, an essential component in starting labor.

Studies have shown that castor oil is safe and effective for inducing labor in pregnancies that go beyond 40 weeks. Almost everyone who ingests it, though, experiences nausea and diarrhea. It’s best to get your midwife’s guidance on whether castor oil is a good choice for inducing labor.

Takeaways on Inducing Labor Naturally

When it comes to inducing labor, a really important point is that babies come when they are ready. Unless there’s a medical reason to induce, it’s best to let your baby decide on his or her birthday.

If you have questions about natural induction methods, definitely ask your Magnolia midwife and find out if it’s safe to try some of these strategies.

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