Postpartum Recovery & The 5-5-5 Rule

Hey Momma,

Birthing a baby is a deeply personal and transformative experience that encompasses a wide range of emotions, sensations, and connections that transitions into postpartum. The human body is nothing short of a miracle when it comes to its ability to conceive, nurture, and birth a baby. The transition to the fourth trimester is equally important to ensure your body can heal from birth while bonding with your baby.

Everyone approaches postpartum recovery differently but one method that supports healing and bonding with baby is known as the 5-5-5 recovery rule. This rule can also help you avoid postpartum injuries from engaging in strenuous activities as well as reduce your risk of developing postpartum anxiety and mood disorders, clogged milk ducts and mastitis.

The 5-5-5 rule provides you a guideline on how to spend the first fifteen days after birth:

·       5 days in bed

·       5 days on bed

·       5 days near or around your bed

Five Days in Bed:

The first five days, your only job is to focus on resting and bonding with your baby, your body just went through one of the most unique experiences of your life. It is important to limit your movements and only get up when it’s essential for example using the bathroom, grabbing a quick snack near by, or taking a brief shower…I know easier said than done.

If possible plan to have a loved one or a postpartum doula around to help support you and your husband after the first week few weeks of birth so that you are not worried about household tasks, needing to walk the dog, or anything else that needs tending too.

Five Days on Bed:

It is suggested that you spend the next 5 days on the bed allowing for more mobility. You can sit up to cuddle with your baby, or engage in activities such as reading. This is also a good time to allow your older children to relax with you in bed or spend time cozied up on a soft couch or chair. The goal is to still rest a lot during these five days but if you would like a little bit more freedom to move around you can, while equally continuing to bond with your baby.

Five Days near or around the bed:

The last five days introduces more movement and it’s recommended that you spend this time around the bed. You can walk, and hold your baby around the room, engage in light activities i.e. folding laundry. It is important to listen to your body and not stand for longer than 30 minutes at a time, you are still in the early stages of healing and recovery.

The first few days of postpartum is such a precious time for parents to bond with their baby but is also important to note the first 24-48 hours is the most critical time period following birth. A mother’s body undergoes drastic changes during post birth; complications to both mother and baby are likely to arrive during this time if there are any.

It is important to acknowledge that the 5-5-5 rule is not always realistic and may look different for everyone, you should always do what’s best for you. A few challenges that may arise with utilizing this this method of rest is not having a solid support network around you that is able to allow you to stay in bed with baby, needing to care for older children, feelings of guilt for not being productive as well as feeling the pressure to return to normal routines early on.

In case you are not sold on the 5-5-5 rule for recovery as yet, here are a few benefits:

-       Improved wound healing

-       Reduced risk of postpartum hemorrhage and infection

-       Improved mood and energy levels

-       Decrease in pain and inflammation

-       Increased bonding time with baby

-       Overall improvement in postpartum recovery

The 5-5-5 rule is a wonderful way to ensure your first few weeks of the fourth trimester is off to a gentle and stress-free start but remember this is  guideline that can be tailored to suit you and your family needs. 

Have questions and would like to connect? Feel free to book a complimentary discovery call with me here.

Ciao,

Sadhna