Going back to work and leaving your sweet bundle of joy is hard enough. Maintaining your milk supply and pumping at work shouldn’t have to be.
As a three-time pumping mom, in various settings, these are my tried and true tips for pumping when you return to work.
1. Know your rights!
Any employer with more than 50 employees is required to provide a reasonable break time and a suitable place to express breast milk. It should not be a bathroom — someplace that is clean and offers privacy. If you are unsure of a space like this at your place of employment, contact your supervisor and human resources department before you return to work. I forgot to do this before starting a new job and ending up having to pump in a corner with my back turned away. Cringe!
2. Practice your pumping routine at home.
Start by choosing a breast pump that meets your needs (double, wearable, hospital grade). Read the instructions and know how to troubleshoot any issues that may arise. Work in at least three separate days before returning to work where you do an entire day’s worth of pumping at home to develop a tentative pumping schedule.
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- Pumping between nursing sessions at home can also help you get used to the mechanics of pumping and potentially increase your supply as you demand more.
- Plan to pump at least twice for an eight-hour shift (I would recommend three times during the first couple of weeks while you establish supply) and at least three times if working a 12-hour shift.
3. Think about how you will clean your parts at work.
Best practices for pump cleaning recommend washing in a separate container/sink (I like those dish bins typically used for camping) and sterilizing between each use. Most of us do not have access to a stove or have the time to boil after each use, but the microwavable sterilization bags work well too. If fully washing and sterilizing two to three times each day seems cumbersome, do your research on the refrigerator method to see if that is a good fit for you and your baby.
4. Invest in a high-quality, hands-free, pumping bra.
Having the ability to pump and work, or even pump and look at all those cute photos and videos of your baby is very helpful. Having to hold the flanges for 15 minutes can become tedious — hands-free is the way to go!
5. Have a backup plan.
Being away from your baby and unable to pump could cause a lot of stress! I pack my manual hand pump in my pumping bag as a backup.
6. Have a small freezer supply of milk.
If you are worried about not producing enough milk for your little one, having a small freezer supply can help ease your anxiety. I like to have 50oz (about one work week’s worth for my boys) of frozen breastmilk on hand before returning to work. It gives me peace of mind that I have some backup as my body adjusts from nursing to pumping.
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- A general rule for how much your baby will eat: 1-1.5oz for every hour you are away (10oz for an average work day with commute). But every baby is different and may eat varying amounts based on their age and developmental milestones.
7. Get support!
Pumping at work and cleaning all of the parts throughout the day and night can become a burden at times. Be sure you have support from your spouse or other family members. And don’t forget to support yourself too! Giving yourself time to unwind keeps stress levels down, which helps to improve milk supply. Eating a nutrient-rich diet and staying well-hydrated can also improve your supply and milk quality.
My journey with pumping has changed through the years from one of stress and anxiety to one of gratitude. But with several years of breastfeeding and pumping under my belt, I feel I finally have the swing of things and these tips have made all the difference.
