The 5-5-5 Postpartum Rule
For modern mama’s, resting postpartum can be one of the hardest things to do. Why? Because we’re wired to constantly be going, to be hustling, to be managing the house AND to be working at the same time. Often, when you’ve just had a baby, without solid support, you will find yourself cooking meals for toddlers (or yourself), cleaning up bits and bobs (because you can’t stand the mess) or running around doing errands (because who else will do it?).
The 5-5-5 rule is a super simple and easy way to incorporate intentional rest and recovery in to your postpartum, and also allows your partner to be on board and understand how crucial this time is for you. When there is timing in place, it gives a boundary that can be upheld in your household. The 5-5-5 rule also gives you an opportunity to have those first 5 days to yourself and your family, and can be an easy excuse to palm off unwanted visitors.
Other cultures would balk at the 5-5-5 rule because their minimum period of rest is 40 days (or 6 weeks). However, in Western society, I think 5-5-5 is super achievable and should be the absolute minimum in terms of rest.
So let’s break it down: what is the 5-5-5- rule?
5 Days In Bed
The first 5 days begins immediately, and means you stay horizontal in bed during this time. This is a time to focus on resting, skin to skin time with your baby, staying warm, and establishing your breastmilk supply. During the first 5 days, other children should be tended to by your partner or support people, and warm foods, broths, teas and water should be brought to you. This is your time to be absolutely pampered. You deserve it.
5 Days On The Bed
After the first 5 days, you’ll move into the next phase which is all about staying on the bed. You might begin to sit up and read with your baby and other children, do some puzzles with them, as long as you’re conscious that you’re not overdoing it. You should still be focusing on resting and napping, skin to skin & feeding as you are still very freshly postpartum.
5 Days Around The Bed
After day 10, you might decide to invite in some intentional standing time or gentle stretching and breathwork, but try to limit this to around 30 minutes and don’t lose sight of the intentional rest and recovery that is still required. I would still recommend staying within your home, and continuing to listen to your bodies needs. Ideally you will still be focusing on skin to skin time and feeding, but are beginning to transition into gentle movement and quiet activities in the home.
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After the 15 days, remember that you are still only two weeks postpartum. As I mentioned, many other cultures encourage new mother’s to rest for up to 6 weeks, so continue to take it easy. You have been pregnant for 10 months, have gone through a very physical birth experience, you will need more than 2 weeks to recover. The 5-5-5 rule is a way to invite in intentional rest and recovery into your busy lives, but it doesn’t magically stop on day 15.
Here’s some tips on how to continue recovering for the next 4 Weeks:
If you’re choosing to walk, avoid hills or heavy duty trails. Stick to flat paths and remember that walking is not gentle on the pelvic floor so keep it short & sweet
You may want to try some gently pelvic floor or breathing exercises to begin the brain to body connection again.
Continue to incorporate rest and naps into your day
Stick to warming, easy to digest foods and lots of water
Avoid cold drinks or treats (like ice cream, iced coffees etc)
Book a women’s health check up at your physio for 6 weeks postpartum
Listen to your bodies cues and keep an eye on your bleed. If you’re noticing you bleed more after physical activity, this can be a sign that you’re taking on too much.
