The 5 Best Sex Positions to Try During Pregnancy—and 5 You Should *Definitely* Avoid

Pregnancy isn't just an emotionally bonding experience: With a few of the best sex positions during pregnancy, going to "pound town" when you're expecting can also be as connective (and fun) as the sex that knocked you up in the first place.

"Generally, sexual intercourse is considered safe throughout pregnancy,” says Gunvor Ekman Ordeberg, a board-certified OB/GYN and co-founder of sexual wellness brand DeoDoc. That's because anatomy like your cervix (the narrow end of your womb), a thick plug of mucus, and amniotic fluid all serve as buffers between the vaginal canal (i.e., where a penis or dildo are thrust during intercourse) and your uterus (where the fetus is growing).¹ This keeps the fetus safe and prevents it from being poked or prodded during penetration. Phew.

There are a few exceptions to note, however, like if you have a high-risk pregnancy or another condition that limits sexual activity, says Lisa M. Valle, DO, FACOG, an OB/GYN and medical director of Oasis Women's Sexual Function Center in Santa Monica, California. This could include a history of miscarriage or premature birth, unexplained vaginal bleeding, a low-lying placenta, or broken waters, per the American Pregnancy Association (APA). But your provider will let you know up-front if sex is a no-go at any point during pregnancy, Dr. Valle adds.

If you do get the green light from your provider to get your sex on, you have more options than you think, says Dr. Ordeberg. "Most sex positions are okay, so long as the pregnant person is comfortable," she says. Still, some configurations are naturally more bump-friendly than others.

Ahead, the best sex positions during pregnancy—plus the coital positions and acts that healthcare providers recommend avoiding while you're expecting.

The 5 best sex positions during pregnancy

Turns out, there are some comfy and fun sex positions you can still do while pregnant—some of which might already be in your rotation. Here are the best ones to try.

1. Rider on top

It's not uncommon to feel touched once you've given birth and spend days lactating, pumping, or cuddling with your newborn. So, until then, take charge of touch as the rider on top during sex.

“Being on top allows you to control the movement and depth better, allowing for more comfort,” says Debra Laino, an AASECT-certified sex educator, board-certified clinical sexologist, life coach, and relationship therapist based in Delaware. Plus, “it can provide relief from the pressure that can accompany a typical position like missionary,” she adds.

If you like eye contact during sex, have your partner elevate their upper body by sitting back against the headboard. Or, if you prefer a reverse rider situation, turn around so you're facing your partner's legs. (Just note that if your cervix feels extra sensitive during pregnancy, you might want to try tilting your pelvis back, using a penis buffer toy, or leaning your torso body forward.)

“It is also a good idea to have some lube on hand as during pregnancy sex because the fluctuating hormones can lead to reduced natural lubrication levels for some people,” says Laino. While there's no danger of lubricants reaching your baby, it's best to stick with water-based lubes free from ingredients like glycerin, alcohols, flavors, or fragrances, which can disrupt the vaginal flora (aka good bacteria) and increase risk of infection, per Dr. Valle.

2. Spooning

Most healthcare providers recommend that pregnant people sleep on their side, especially after the 28-week mark, as it provides the best circulation for you and the fetus. Plus, it places the least amount of pressure on your veins, internal organs, and spine.

For these same reasons, side-lying sex positions like spooning can be such a win, says Carolina Pataky, PhD, LMFT, a licensed marriage and family therapist, clinical sexologist, and founder of Love Discovery Institute in South Florida. "Not only does side-lying reduce pressure on the abdomen and support the lower back and hips, but it’s also an incredibly intimate position that allows for full-body closeness and skin-to-skin contact,” she adds.

While spooning, experiment with lifting and bending your top leg during intercourse, which can change both the ease of entry (for a penis, dildo, or fingers) and depth of penetration. And if your hips are tight or achy during pregnancy (very common, BTW), your partner could hold your top leg up for you. Or, slide a sex pillow between your thighs for more support.

Want even more comfort? Cylindrical positioning pillows like the Liberator Bondage Whirl Bolster ($120) are a great addition to spooning sex while pregnant because they're supportive but don't get in the way.

3. Doggy style

Want your partner to admire the juicy number pregnancy has done on your peach? Or, want to enjoy the pleasure that "from-behind" sex positions have to offer? In either case, a pregnancy-safe doggy style is for you.

"Getting on your hands and knees and being penetrated from behind can relieve pelvic pressure, while still giving you control over the depth and angle of insertion," says Dr. Pataky. To experiment with depth, try doming your back (think cat, not cow pose) to encourage shallow, G-spot stimulation, or maintain a neutral pelvis for deeper penetration.

Just keep in mind that holding yourself up on all fours while pregnant can be...tough. To avoid wrist strain, your partner can gently pull up on your hips, or you can use a doggy style strap, like this one from SportSheets ($23). The padded part of the strap goes around your middle, and your partner can hold the handles to relieve strain and help you feel more comfortable.

4. Masturbation

“A pregnant person’s libido is as dynamic and individualized as the pregnancy experience itself,” says Dr. Pataky. "For some, the hormonal shifts and increased blood flow of pregnancy can heighten interest in sex, while for others, physical discomfort, fatigue, body image shifts, or emotional overwhelm can lead to a decrease," she adds.²

No matter where you land on the libido scale, all experiences are valid and healthy. But...if you're feeling extra horny, there's always masturbation. Solo sex is a great way to feel pleasure and release when your partner isn't available, says Laino. Beyond that, “it can help you stay connected to your own body even as it changes,” she adds.

Essentially, any masturbation position that you find comfortable works, whether that’s a side-lying position in bed or standing variation in the shower. Whatever you choose, Dr. Pataky suggests incorporating a wand-style vibrator. Shaped like microphones, “these devices offer powerful stimulation and have long handles that will make it easier for a pregnant person to reach around their belly without needing to contort or strain,” she says. The recently-released Magic Wand Waterproof and Le Wand Dive ($160) both sport super-long handles, intuitive button display, and are safe for water-based play.

5. Mutual masturbation

Now that you’ve discovered what works for your ever-changing body, invite your partner to be your voyeur (or even join in). “Mutual masturbation can be deeply connective and satisfying,” says Dr. Pataky. “It also removes the pressure to perform that can accompany penetrative intercourse, which can feel nourishing, playful, safe, and sexy all at once,” she adds. 

To start, you should get comfy first. Then, have your partner set up on the bed or a nearby chair in a way that maximizes intimacy, viewing pleasure, or both. Keep things simple or spice it up with some nipple play (assuming your nipples don't hurt—they can be ultra-sensitive during pregnancy). Have your partner use one hand to stimulate your nipples and the other on themselves. Or, opt for nipple clamps for a hands-free option.

Sex positions and acts to avoid during pregnancy

For your comfort and safety, there are a few sex positions that you should try to avoid while pregnant. Here are the top acts sexperts agree are a "no-go."

1. Missionary

Missionary-style sex might be tried-and-true during every other life stage, but during pregnancy, it can be dangerous and downright uncomfortable, especially after the first trimester, according to Laino. 

Thanks to gravity, many people can really feel the weight of their growing uterus pressing down on their spine when they lie flat on their back while pregnant. Plus, doing so can put pressure on a major blood vessel called the vena cava, which can interfere with blood delivery to the fetus.

2. Double vaginal penetration 

Fisting, extra-large dildos, and vaginal double-penetration (VDP) can wonderful ways to enjoy the sensations of being full, stretched, and at capacity—not to mention, feel intimately connected to your partner(s), due to the high level of communication they require. But Dr. Valle recommends against them for people who are pregnant.

“Sex that involves large items or during sex while pregnant is not a good idea as this might cause pregnancy complications such as preterm labor, premature rupture of membranes, and damage to the cervix,” she explains.

3. Choking

Sure, some pleasure-seekers claim that erotic asphyxiation (aka choking) heightens intensity during sex—but even for people who are not carrying, it’s super risky. Researchers behind a 2022 study in Frontiers in Behavioral Neuroscience report that blocking airways keeps major blood vessels from delivering oxygen, glucose, and other nutrients to the brain and other tissues, which can lead to negative neurological, mental health, and overall health outcomes.³

For people who are pregnant, the risks are even greater, says Dr. Valle. "Choking would cause a pregnant woman's oxygenation level to decrease significantly, which would affect the amount of oxygen to the fetus,” she adds. The risks of a fetus receiving inadequate oxygen are many and include brain damage, developmental delays, or even miscarriage.⁴

4. Anal penetration

The APA says that any type of anal penetration is generally unsafe while pregnant. Why? The increased pelvic pressure, blood volume, and constipation that come with pregnancy can create the perfect storm for hemorrhoids—swollen or aggravated veins or blood vessels in the anal area. (Up to 40 percent of pregnant people get them!⁵)

Whether symptomatic or not, hemorrhoids can become inflamed during anal sex, causing them to burst or rupture. While this isn't ideal during any life stage, excessive anal bleeding could be dangerous during pregnancy, per the APA.

5. Judgment, shame, and blame

Enjoying pregnancy sex will involve tuning into your body, honoring its cues, and embracing open, non-shameful dialogue with your partner(s) about what feels good, what doesn't, and what has changed, says Dr. Pataky. "The healthiest couples see pregnancy as an unfolding journey of connection—and allow themselves to release fixed sexual scripts," she adds.

If you're having trouble communicating these changes in desire, positions, or sex frequency, consider meeting up with a sex-positive couples therapist or certified sex therapist. These trained experts can give you the tools to navigate the new territory of pregnancy and all that is to come.

When to see a healthcare provider

Ultimately, Dr. Valle says that most sexual positions are fine during pregnancy, assuming you don't have a high-risk pregnancy or underlying health condition. That said, if sex is not in the cards for you, your healthcare provider will let you know.

If you get the all clear from a professional, trying the above pregnancy-safe sex positions can make getting busy an intimate, connective, and pleasurable experience—even while expecting.

Of course, if you take these precautions and still experience unusual symptoms during or after sex, it's worth giving your provider a call. This includes vaginal or anal bleeding or discomfort, a gush of fluid that you can't clearly identify as lube, squirt, pee, or your water breaking, or the sensations of contractions or cervical opening.