When it comes to postpartum and the best ways to heal right after childbirth, you may come across some conflicting suggestions. Some may tell you to get out and venture about the day after getting home from the hospital, some may say to stay in bed for 30+ days, and some may say "postpartum healing? That's not a real thing". So as women who have carried a baby inside of us for over 9 months and are about to either push a baby out of our vagina or have the baby birthed via the belly, how can we make sure we are doing what is best for our body physically without sacrificing the mental aspect?
Well. The 5-5-5 rule covers that for you!
Photo by Miller Rose Photo
What is the 5-5-5 rule?
This is a guideline for recovery postpartum, whether you have had a vaginal birth or cesarean. It pertains to the first 15 days postpartum. Following these guidelines for recovery will help not only with healing, but also with increasing the bonding with your sweet baby.
This guideline consists of three main recovery periods, each being 5 days in length. This should be made a priority to each birthing person as it will allow time to rest, recover, and spend quality time bonding with your new baby.
Let's break it down ...
5 days in bed
The first five days postpartum you should remain in bed resting, sleeping, and focusing on skin to skin with baby. This will allow you to focus on learning your baby and their feeding cues, as well as bonding through breastfeeding. Not breastfeeding? Instead of nursing, you will need to regulate your breastmilk production (stop it if that is your goal) as well as feeding the baby formula or expressed milk as they need it.
5 days on the bed
The second five days you should still be in bed, but you can be sitting upright propped with some pillows. While sitting in bed, you can be doing more skin to skin with baby, watching TV or reading some books, and still focusing on your recovery and taking time to rest. Continue nursing on demand if you are nursing, if you are exclusively pumping, then you will need assistance to sit up in bed propped up when it is time to pump. Now is when it is OK to start changing diapers, but this needs to be done on the bed while you are sitting.
5 days near the bed
The last five days is when you can get up and move a bit. This does not mean go out to a store or go on a long walk, but simply means you can get up and roam about the house, go take a shower, do some very light stuff around the house that do not require any strain on your body. You should continue nursing on demand or pumping if you are exclusively pumping. While you can nurse sitting upright, it is still recommended that you are at least in a reclined position in your bed, fully supported by pillows around you to nurse. Activities during this phase should be limited to standing for no more than 30 minutes at a time.
The 5-5-5 rule was created to help the birthing person prioritize, resting, and recovering immediately postpartum. With a cesarean, this timeline should be lengthened to include a longer time in bed to allow the healing of the surgical site.
Especially in today’s society where we are always on the go, some people may look at this and think that staying in bed for 5+ days is not realistic. However, this needs to be made a priority just like during pregnancy you prioritized OB appointments, getting your nursery, ready, etc. During this postpartum period it is so important to accept that your body needs and deserves rest. That is why I highly recommend having a postpartum plan before you go into labor so that there is nothing keeping you from resting and recovering.
Interested in a Postpartum Plan worksheet? Purchase my digital download here!
The one caveat that I will give to this is in regards to mental health. For some, immediately postpartum you can feel a lot of overwhelming feelings and at times loneliness. If at any point during recovery, having support around you, whether it be friends come over to you or you step out of the house for a short time, it is immensely important to understand that your mental health is just as important to your recovery as resting is. Know that you have resources if you need it, whether it be help with mental health concerns, help with your postpartum recovery, or help with newborn care at home. Postpartum Doulas are a wonderful asset to have on your support team and I highly recommend finding one that can help you postpartum, whether it be for a week, a month, or more.
You have worked so hard to bring your baby earthside. Take care of yourself mama.
Yours,
Ally the Doula
This is not medical advice. Please consult your doctor if you have any postpartum concerns.
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