The 5-5-5 Method: A Balanced Approach to Postpartum Recovery
The postpartum period is a time of immense change—physically, emotionally, and mentally. While modern culture often pushes new parents to “bounce back” quickly, traditional wisdom emphasizes rest and gradual healing. The 5-5-5 Method is one approach that encourages a slower, more intentional recovery.
This method suggests:
5 days in bed – Prioritizing complete rest, minimal movement, and bonding with your baby.
5 days on the bed – Increasing light activity while still focusing on recovery.
5 days near the bed – Slowly reintroducing daily tasks while continuing to take it easy.
Many people find this approach incredibly beneficial, while others worry it may lead to unintended health risks. As a doula, I believe every postpartum journey is unique, and it's important to understand both the benefits and the potential downsides before deciding what works best for you.
The Benefits of the 5-5-5 Method
Supports Proper Healing and Reduces Bleeding
After birth, the uterus is still contracting and healing. Too much movement too soon can increase postpartum bleeding (lochia) and put stress on the body before it’s ready.
A study published in The Journal of Midwifery & Women’s Health found that excessive postpartum activity was linked to prolonged bleeding and a higher risk of secondary postpartum hemorrhage. Resting during the early days allows the body to heal properly, reducing complications.
Protects the Pelvic Floor
The muscles that supported your baby during pregnancy need time to regain strength. Overexertion too soon can increase the risk of pelvic organ prolapse, where the bladder, uterus, or rectum shifts out of place.
A study in The International Urogynecology Journal suggests that early postpartum exertion—especially lifting, prolonged standing, or high-impact movements—can weaken pelvic floor muscles and contribute to long-term issues like incontinence. The 5-5-5 Method helps protect this delicate recovery process.
Reduces Stress and Supports Mental Health
The postpartum period is an emotional rollercoaster, with hormone shifts, sleep deprivation, and the overwhelming responsibility of caring for a newborn. Resting and bonding in those first weeks can provide a sense of calm and stability.
A study in JAMA Psychiatry linked postpartum fatigue and overexertion with higher rates of postpartum depression and anxiety. The slower pace of the 5-5-5 Method allows new parents to focus on recovery, connection, and emotional well-being without feeling pressured to “get back to normal” too soon.
Potential Risks of the 5-5-5 Method
Increased Risk of Blood Clots (DVT)
One of the biggest medical concerns with prolonged bed rest is the risk of developing deep vein thrombosis (DVT), a condition where blood clots form in the legs and can travel to the lungs, causing life-threatening complications.
According to the Centers for Disease Control and Prevention (CDC), postpartum individuals are five times more likely to develop blood clots than non-pregnant people. This risk increases for those who have had a C-section, a history of clotting disorders, or very limited movement. Gentle stretching and short walks every few hours can help prevent this.
Slower Recovery of Core and Pelvic Muscles
While rest is important, complete inactivity for too long can make it harder to regain strength in the core and pelvic floor.
A study in The Journal of Women’s Health Physical Therapy found that postpartum individuals who engaged in gradual, low-impact movement recovered core strength more efficiently than those who were sedentary for long periods. Activities like deep breathing, gentle stretching, and walking can support recovery without overexertion.
Feelings of Isolation and Emotional Distress
While the idea of resting in bed sounds peaceful, for some, it can lead to feelings of loneliness or disconnection. Having support and social interaction is just as important for mental health as physical recovery.
The National Institute of Mental Health (NIMH) emphasizes the importance of postpartum social support in preventing depression and anxiety. Even if staying in bed feels physically restorative, spending time outside, talking with loved ones, or having visitors can provide emotional balance.
Finding a Balanced Approach
The 5-5-5 Method can be a wonderful guideline, but it’s important to adapt it based on your own body, health history, and personal needs. Here are a few ways to modify it for a more balanced approach:
Incorporate gentle movement – Simple stretches, breathing exercises, or a short walk around the house can keep circulation flowing and support muscle recovery.
Listen to your body – If you’re still feeling exhausted after two weeks, extend your rest period. If you feel ready for more movement, ease into it gradually.
Allow yourself support – The goal is not to isolate yourself, but to let others take care of you so you can heal. Accept help with meals, chores, and baby care whenever possible.
Focus on nourishment – Eating nutrient-dense foods, staying hydrated, and prioritizing rest will help your body recover more efficiently.
Final Thoughts
There is no one-size-fits-all approach to postpartum recovery. The 5-5-5 Method serves as a helpful reminder to slow down, allow your body to heal, and prioritize rest. At the same time, listening to your body, incorporating gentle movement, and maintaining social support are equally important.
If you’re preparing for postpartum, consider how you can create a plan that works for your unique needs. And if you’re not sure what that looks like, I’d love to help you navigate it.
Would you try the 5-5-5 Method? What has your postpartum experience been like? Let’s continue the conversation.
-Elle Daniels
Doula and Childbirth Educator
Additional Resources for Postpartum Recovery
Books:
The Fourth Trimester by Kimberly Ann Johnson – A holistic guide to postpartum healing.
The First Forty Days: The Essential Art of Nourishing the New Mother by Heng Ou – A deep dive into postpartum care traditions and nutrition.
Heal Your Core and Pelvic Floor by Katy Bowman – A guide to gentle postpartum recovery exercises.
The Postnatal Depletion Cure by Dr. Oscar Serrallach – Explores the effects of postpartum exhaustion and ways to restore energy.
Scientific Studies & Articles:
The Journal of Midwifery & Women’s Health – Study on postpartum bleeding and rest.
The International Urogynecology Journal – Research on pelvic floor recovery postpartum.
JAMA Psychiatry – Study linking postpartum fatigue and depression.
The British Journal of Obstetrics and Gynecology – Findings on postpartum movement and blood clot prevention.
Podcasts:
Evidence Based Birth Podcast – Postpartum Risks & Recovery – Covers the science behind postpartum healing.
Mom & Mind Podcast – Focuses on postpartum mental health.
The Birth Hour – Pelvic Floor Recovery & Prolapse Prevention – An in-depth discussion with a pelvic floor therapist.
The Longest Shortest Time – Real postpartum experiences from parents.
These resources can help you build a well-rounded, informed approach to postpartum recovery. If you have any questions or want more tailored advice, reach out—I’d love to help.
