Inserting a menstrual disc comes down to three moves: pinch it in half, slide it back toward your tailbone, and tuck the front rim up behind your pubic bone. The whole process takes about 30 seconds once you get the hang of it, but the first few tries can feel awkward. Here’s exactly how to do it, plus what to do when things don’t go smoothly.
How a Menstrual Disc Sits Inside You
Understanding where the disc ends up helps the insertion make sense. Unlike a menstrual cup, which sits in the vaginal canal, a disc rests much further back in a wider space called the vaginal fornix, just beneath your cervix. Picture it like a shallow bowl collecting fluid right at the source.
The front rim of the disc hooks up behind your pubic bone, which acts like a small shelf holding everything in place. The back of the disc nestles against the vaginal wall near your cervix. This positioning is why discs feel different from tampons or cups. When placed correctly, most people can’t feel the disc at all.
Step-by-Step Insertion
Start by washing your hands thoroughly. Then get into a comfortable position. Sitting on the toilet, squatting, or standing with one leg propped up on the edge of the tub all work well. The goal is to relax your pelvic floor muscles, which makes the vaginal canal easier to access.
Pinch the disc in half so it forms a long, narrow shape, like a figure eight or a taco folded lengthwise. Hold it firmly between your thumb and fingers to keep it compressed.
With your other hand, you can separate your labia for easier access. Slide the pinched disc into your vaginal canal, angling it down and back toward your tailbone. This angle is important. Your vaginal canal doesn’t go straight up; it angles toward your lower back. Pushing straight up is the most common mistake beginners make.
Keep pushing the disc back as far as it will go. Once it’s deep enough that you can no longer keep it pinched, the disc will start to open on its own. At this point, place your thumb or index finger on the front rim and push it back and down until you feel it slide just past your pubic bone. Then use your fingertip to nudge that front rim upward, tucking it into the little ledge behind the bone. You should feel a slight “click” or a sense that the rim has locked into position.
Once tucked, run your finger around the rim if you can reach it. The disc should feel secure and relatively flat. If it’s bunched up or you can feel the rim protruding, it’s not in the right spot yet.
The “Down and Back” Rule
The single most important detail during insertion is direction. Aim down and back toward your tailbone, not up toward your belly button. Many first-time users instinctively push upward, which puts the disc in the wrong position and almost guarantees leaking. Think of it as sliding the disc along the back wall of your vaginal canal until it reaches the deepest point, then securing the front rim last.
Finding the Right Size
Most menstrual discs come in one or two sizes, and many brands market themselves as “one size fits most.” For the majority of people, that’s true. But anatomy varies, and the fit depends less on cervix height than you might expect. What matters more is the length of your vaginal fornix (the space where the disc sits) and how prominent your pubic bone is, neither of which you can easily measure at home.
A well-fitting disc should stay in place during normal activities without pressure or discomfort. If your disc keeps popping out of position even when you’re confident about your technique, it’s likely too large for your anatomy. If you have a lower cervix, a smaller diameter disc tends to work better. People with a higher cervix sometimes do well with a larger disc, but plenty of people with a high cervix find that a medium or small disc works perfectly. Trial and error is genuinely the most reliable way to find your fit.
Why Leaking Happens and How to Fix It
The leading cause of leaks is improper placement, specifically the front rim not being securely tucked behind the pubic bone. If the rim sits too shallowly, it can’t form a proper seal. For people with a higher cervix, this usually means the disc wasn’t pushed back far enough. For those with a lower cervix, the disc may press against the cervix opening at the wrong angle, causing a slow, persistent seep rather than an obvious leak.
Physical exertion can also dislodge the rim. Coughing, sneezing, heavy lifting, or even laughing hard enough can contract your core muscles and nudge the disc out of position. This is especially common for people who are postpartum or have weaker pelvic floor muscles. It doesn’t mean the disc isn’t working for you. It just means you may need to re-tuck after intense moments.
Bathroom visits are another common trigger. When you bear down to urinate or have a bowel movement, your pelvic floor muscles can temporarily untuck the front rim. Some fluid may release into the toilet (some people actually use this intentionally to partially empty the disc without removing it). After you’re done, just use a clean finger to push the rim back up behind your pubic bone.
If repositioning doesn’t solve the problem and you’re consistently leaking, don’t try trimming or modifying the disc. The issue is almost always positioning or sizing, not a defect in the product itself.
How Long You Can Wear It
Menstrual discs can be worn for up to 12 hours, which is significantly longer than the 4 to 8 hour window for most tampons. Because discs collect fluid rather than absorbing it, the risk of toxic shock syndrome is extremely low. TSS from menstrual cups and discs is exceptionally rare, with only a handful of cases ever reported worldwide.
On heavier flow days, you may need to empty and reinsert the disc more frequently than every 12 hours. You’ll learn your own rhythm after a cycle or two.
Removal Tips
To remove the disc, hook your finger under the front rim (behind the pubic bone) and gently pull it forward and down, keeping it as level as possible to avoid spilling. Sitting on the toilet is the easiest position for this. Bearing down slightly with your pelvic muscles can push the disc closer to the vaginal opening, making it easier to reach.
Removal is messier than insertion, especially the first few times. Don’t be alarmed. Doing it in the shower can make the learning curve less stressful.
Cleaning a Reusable Disc
If you’re using a reusable medical-grade silicone disc, rinse it with warm water and mild, unscented soap each time you remove it during your period. Avoid harsh cleansers, as they can degrade the silicone over time.
At the beginning and end of each menstrual cycle, sterilize the disc by boiling it in water for 4 to 5 minutes. Don’t exceed 7 minutes, as prolonged boiling can weaken the material. Alternatively, you can use a microwave sterilizer container filled with water, microwaving for about 3 minutes until the water boils, then letting it sit for another 3 minutes. Store the disc in a breathable pouch or container between cycles, not in an airtight bag where moisture could promote bacterial growth.
What to Expect the First Few Cycles
Most people need two to three full cycles before insertion feels intuitive. The first time, give yourself extra time and privacy. It helps to practice on a lighter flow day when the stakes feel lower. Using a small amount of water-based lubricant on the rim can make the initial slide much smoother, especially if you tend to tense up.
Wearing a thin backup liner during your first cycle with a disc is practical, not a sign of failure. Once you’ve nailed the placement and know how your body responds to movement, bathroom trips, and exercise, you can ditch the backup with confidence.