What is the 5-5-5 rule for postpartum?

Caring for yourself during the postpartum period, or the "4th trimester," is as important as caring for yourself during pregnancy. Often, we put a lot of focus on preparing for labor and birth without giving much thought to the support and self-care needed afterward, especially while adjusting to life with a newborn. Whether you have a partner or are a single parent, having support is invaluable. 

Today, we’ll explore the “5-5-5 Rule Postpartum” and how it supports you and your baby’s adjustment during those important first few weeks.

5-5-5 Rule: Postpartum Vaginal Births

What is the 5-5-5 rule for postpartum? At Twin Cities Birth Center, we teach this approach to new parents. It encourages fifteen days of rest divided into three structured phases, each promoting intentional rest to support healing and recovery.

Five days in the bed

Yes, you heard that right—spend the first five days actually in bed! This precious time is an opportunity to bond with your baby and establish breastfeeding (if that’s your choice.) These first five days are all about staying in bed, resting as much as possible, and, ideally, having someone bring your meals to you. Focus on eating warm, nourishing foods to support your body’s recovery. While you may still get up briefly to shower, take postpartum baths, and freshen up, the goal is to return to bed afterward. You may have a couple of appointments for your baby during this period, which is completely okay—just plan to rest before and after.

The first five days at home with your baby are full of changes. Rest is key, and spending time skin-to-skin with your baby can help promote milk production, which usually begins around days 3-5. This restful time will also help preserve your energy, especially if your body feels sore from birth. Staying in bed often helps lighten postpartum bleeding more quickly, and committing to this restful bonding period can also positively affect your mood. Resting and hanging out with your baby during this time can be deeply rewarding for you both.

Five Days Around The Bed

For the next five days, you’ll still spend most of your time in bed, though you may start getting up a little more often. If you’ve been diligent about resting, you might feel a bit antsy now, but try to resist the urge to start doing things around the house. Having strong support during this time is key—if you don’t have a partner or if they need to return to work, consider calling on friends or family for help.

It’s fine to get up, move, stretch, and maybe take a brief walk around the house, but return to bed afterward to continue resting. Keep your focus on frequent, responsive feeding and skin-to-skin contact with your baby, which are essential during this stage.

This is the perfect time to dive into a new book or binge-watch a show—remember, this is your time! The goal is to fully embrace this rest period rather than feeling pressured to jump into a routine. If you’re open to visitors, ensure they’re people you’re comfortable inviting into your bedroom.

During these first 10 days, it’s best to avoid using stairs if possible, as your pelvic floor needs time to heal from labor and birth. Stairs can add extra pressure to this area, so if you must use them to reach your bedroom, take it slow and avoid carrying anything while going up or down. If your bedroom is on a level that requires frequent stair use, consider setting up a temporary resting area on a more accessible floor.

Five Days Around The House

In your final five days of rest, focus on relaxing anywhere in your home—even sitting outside if the weather is nice. Ideally, this still means actual rest and holding off on any chores. Take naps when you can, and continue prioritizing skin-to-skin time with your baby.

Moving Forward

As you ease out of your 15 days of rest, gradually reintroduce activity. After two weeks of rest, you’ll likely find your bleeding has nearly stopped, often completely subsiding by around week three. Your bleeding closely reflects your activity level—if you do too much too soon, your bleeding may increase or become heavier. This is your body’s way of signaling you to take it easy. If your bleeding resumes after stopping, use it as a reminder to slow down and rest.

Start by adding just one activity each day and build from there. This might look like preparing a simple meal, stepping out for a coffee, or taking a short walk outside. If the bleeding resumes, you can ease up on activity.

Lastly, remember that this phase is temporary. By around six weeks, most people feel more like themselves, routines begin to take shape, and the early postpartum fatigue starts to lift. But in the meantime, be gentle with yourself! Though the sleepless nights, fatigue, and frequent feedings may feel endless, they won’t last forever. The more you lean in and accept this time of learning, bonding, and adjustment, the more you’ll find moments of joy in it.

Caring Support for Pregnant and Postpartum Mothers

At Twin Cities Birth Center, we understand how precious those moments are before and after childbirth. Our mission is to provide exceptional care and ensure you have all the necessary resources to adjust to life postpartum. Our experienced team is here to guide you in your birthing journey compassionately. Request a consultation today!