Updated June 10, 2026
Whether it’s your first time ever using a tampon or you’ve been using them for years, sometimes you can’t help but wonder: Am I actually inserting it correctly? To celebrate the debut of ourtampon pack with BPA-free applicators, we turned to an expert to learn the answer once and for all.
Key Takeaways
- Aim the tampon toward your lower back rather than straight up; the vaginal canal naturally tilts at an angle for a more comfortable fit.
- A correctly inserted tampon should be completely unnoticeable; if you feel any pinching or pressure, simply push it in a little further.
- Change your tampon every four to six hours, choosing the right type of tampon that works for your flow.
How to Insert a Tampon Correctly: 6-Step Guide
1. Wash your hands
First and foremost, make sure you have clean hands. Wash your hands with soap and water before you insert a new tampon. Keeping your intimate area nice and clean is important. Starting with clean hands helps support a more comfortable, hygienic experience.
2. Get in position
Once you get the hang of inserting a tampon, you can pretty much do it in any position that feels comfortable for you. However, if you’re new to tampon use or have trouble doing it, Dr. Jennifer Conti, MD, MS, MSc, recommends putting one foot up on the toilet seat or sitting on the toilet with your knees apart. This will make it easier to locate the vaginal opening
3. Locate the opening
If you’re unsure about how to put in a tampon for the first time, this step will help guide you in the right direction. To locate your vaginal opening, Dr. Conti suggests using your fingers. Try placing your index finger and middle finger gently at the vaginal opening to help guide the tampon into place. If you’re still struggling to find it, go grab a mirror so you can get a better look. With practice, this step will become super easy. You won’t even need to think about it
4. Unwrap your tampon
Once you’re in position and have located the vaginal opening, remove the tampon wrapper. Don’t use one that’s already been opened, as that can be unsanitary
5. Push the tampon in towards your spine
Next, push the tampon into your vagina using gentle, steady pressure. The angle you insert it in is key. “Push the tampon up and back towards your spine as far as it will go,” Dr. Conti says. “A lot of people don’t realize that the vagina tilts back towards the spine and instead assume it’s straight up towards the head position. If you change the angle and insert the tampon directly back towards your mid spine, it will glide in much more easily and comfortably.”
Although the angle is key, the type of tampon and applicator also matters. “Smooth and rounded tip applicators with a finger grip tend to be easier to insert because of the ability to glide in without much force,” Dr. Conti says.
Our super tampons, for example, feature an ultra-slim applicator with finger grips, making insertion easy and comfortable. Not to mention, they’re also made with 100% certified cotton cores without added fragrances, chlorine, or dyes.
6. Deploy the tampon applicator
Lastly, push the applicator in and remove it, leaving the tampon string hanging out. You can skip this step if you’re using a non-applicator tampon.
If you insert the tampon correctly, you won’t feel it at all. If you do feel it or it feels uncomfortable, it might not be pushed far enough into your vaginal canal. If that’s the case, simply remove it and start fresh with a new tampon.
Once you’re done, wash your hands again. If you’re wondering, “How long can I leave a tampon in,” Dr. Conti reminds us to, “Never ever leave a tampon in for more than eight hours. The risk of toxic shock syndrome is real and dangerous.” Changing it out every four to six hours is ideal.
So there you have it! That’s how you properly insert a tampon. Now you know. Remember, practice makes perfect. And if all else fails, organic cotton cover pads or panty liners will always have you covered, literally.
What If I Can't Insert a Tampon?
Don’t panic! If you’re struggling to use tampons, know that you’re not alone. It can take a few tries to get the hang of it, especially if you’re new to tampons. If you’re finding it difficult, try to relax. Tension in your muscles can make insertion harder, so try relaxing your pelvic muscles and try again in a more relaxed position. You can also use a water-based lubricant on the tip of the tampon to help it glide in more easily.
If you’ve tried several times and it’s still not working, it might be helpful to speak with your doctor. They can give you more personalized advice and make sure everything is working as it should. It’s also completely normal to prefer other period products like pads or period underwear, so there’s no need to force it!
Can a Tampon Get Lost Inside Me?
This is one of the most common concerns people have, and we're here to put your mind at ease: a tampon simply cannot get "lost" inside you. Your cervix, the opening at the very top of the vaginal canal, is far too small for a tampon to pass through. So while it might feel like it's disappeared, it's always right there in the vaginal canal, waiting for you to pull the string.
If the string feels hard to find, don't panic. Just take a deep breath, relax your muscles, and gently use your fingers to locate it. Tension can make everything feel more difficult than it needs to be, so staying calm is key. With a little patience, you'll find it.
How to Remove a Tampon
So you’ve successfully inserted your tampon—great! Now, how do you remove it? It’s easy. When it’s time to change your tampon (every four to six hours is ideal), all you need to do is gently pull on the string hanging outside your body. Pull it out slowly and steadily; it should slide right out without any discomfort.
If the tampon feels stuck or doesn’t come out easily, it might mean it’s still too dry. Give it some more time or switch to a lower absorbency. Remember, never tug too hard if it’s not ready—removing a dry tampon can be uncomfortable and might cause irritation.
How to Properly Dispose of Your Tampon
Once you've removed your tampon, proper disposal is simple. Wrap your used tampon in a little toilet paper and throw it away in the nearest waste bin.
One thing to keep in mind: never flush your tampon or applicator down the toilet. Flushing them can clog your plumbing and isn't great for the environment either. A quick wrap and throw away is really all it takes.
What Size Tampon Should I Use?
Tampons come in different sizes, and choosing the right one is key to both comfort and effectiveness. If you’re new, start with light or regular tampons. You’ll know you’ve chosen the correct size if the tampon lasts around four to six hours without leaks, and it’s easy to remove.
As your menstrual flow changes throughout your period, you might need to adjust the size. On heavier days, a super or super-plus tampon may be more comfortable. Always use the lowest absorbency possible for your flow to maintain your comfort.
Final Thoughts: You’ve Got This!
Inserting a tampon may feel intimidating at first, but with a little practice, it’ll soon become second nature. Remember to take your time, follow these steps, and listen to your body. There’s no rush, and everyone’s menstrual experience is different—so be kind to yourself as you figure out what works best for you. And if tampons aren’t your thing? There are plenty of other period products out there that’ll keep you feeling comfortable and confident. Whatever you choose, know that you’ve got this—period care is all about finding what makes you feel your best!