The easiest guideline for postpartum healing: the 5-5-5 rule

While there are so many things to think about in the early postpartum time, it is extremely important to prioritize your physical healing. There will be different protocols for your postpartum healing depending on how your labor and birth went and how your baby is transitioning to the outside world.

One thing that is true across the board is that you need rest. I’m not talking “sleep when the baby sleeps” kind of rest, though it is nice to sneak in a nap here and there if you can. What you need is true physical rest. Carrying a baby for the better part of a year and then birthing that baby takes a toll on your body, and the more rest you can get, the better.

Many cultures believe in caring for a freshly postpartum parent very intentionally, allowing the new parent to stay in bed or at home for several weeks while handling all household tasks so that they just focus on the baby. Supportive family and community members feed new families specific and nourishing foods to promote healing and giving warm baths and gentle massages. This type of care requires a great deal of human support and resources, so it is far from possible for most folks.

In a world filled with chatter about productivity and bouncing back after baby, the easiest “rule” to remember to prioritize your physical healing (a thing you cannot cheat, speed up, or skip all together!) is the 5-5-5 rule. This stands for “5 days in the bed, 5 days on the bed, and 5 days near the bed” which essentially reinforces that you should be doing *very little* for the first 2 weeks after having a baby, vaginally or surgically. Here are some examples of what to do (and what not to do) during each stage of 5-5-5:

5 days in the bed

DO stay in bed for everything except using the bathroom.

DON’T get in and out of bed to walk to other rooms or greet people coming to visit.
DO ask/let your support people bring you what you need–food, water, medication, your baby, fresh clothes, etc.

5 days on the bed

DO sit up in supported positions, as comfortable, propped up by pillows.

DON’T take stairs more than absolutely necessary (once a day, max!).

DO focus on nurturing or joyful activities over anything that is “productive” since recovering is your only goal right now. 

5 days near the bed

DO explore standing and walking short distances (within your home), making sure to take lots of rest in between movements.

DON’T start puttering or taking on household responsibilities, if at all possible.

DO step outside to get some fresh air, but DON’T you dare go for a long walk just yet.

These guidelines may feel restrictive, but this is not a time to rush anything. A little more physical activity than you’re ready for can set your healing back days. This time is about doing less than you think you should, for longer than feels necessary, to set yourself up for more productive long term healing.