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Continuing to breastfeed can be one of the most challenging things about returning to work after having a baby. One of the most stressful thoughts of going back to your career may be the fear of pumping at work.
I breastfed both of my children until they were around a year old and returned to work when they were around 2 months. With my first baby, I exclusively pumped for 16 months and with my second, I nursed, pumped, and supplemented with formula.
It can be difficult to navigate pumping at work and the last thing you want to do is to have your milk supply drop. When returning to work I was determined to keep my supply up and provide my babies with enough breast milk to take to daycare. If you are returning to work there are some tips I can offer you.
Here is a guide of how I successfully pumped at work for a year.
1. Get The Right Pump For You
There are many breast pumps out on the market. It can be overwhelming to choose which one you will purchase.
There are double-electric breast pumps.
There are single-electric breast pumps.
There are manual breast pumps.
There are pumps that have to be plugged into an outlet.
There are pumps that are battery operated and take a charge.
The best pump you can get for pumping at work is a double electric pump. Double electric breast pumps allow for both of your breasts to be pumped at once, saving a lot of time.
Here are some of the most popular double electric breast pumps on the market:
The Medela Pump in Style
The Willow Wearable Breast Pump
The Spectra S1
The BellaBaby
The Medela Freestyle Flex
I personally recommend the Medela Pump and Style. I was given it as a gift from a friend who no longer needed it. After purchasing new parts I had a great pump that worked fantastically for both of my babies and I was able to donate it to another mom when I was finished. That pump was used to nourish 4 babies!
I am all about saving money and reducing my costs on everything. Make sure to ask your insurance company if they cover the cost of breast pumps, and if so which ones. Many insurance companies will offer some sort of coverage for breast pumps.
2. Start Pumping Right Away
If you haven’t started pumping, you need to start. Every woman reacts differently to a breast pump. Some women can pump ounces and ounces of milk at each pumping session while others barely make one ounce.
It is important to know how you react to a pump before you go back to your 9 to 5.
I personally think that you should start pumping as soon as you give birth. When you engorged in those early days, pump the extra out and start storing it for times you are not with your little one.
Ideally your body will react to the pump and you will start building a supply of milk.
Then a couple times a day pump after feedings, or pump the opposite side if your baby only eats from one. By doing this you are keeping your supply up and getting your body used to the pump.
Once you start pumping you will have an idea of how long it takes you to produce the amount of milk you need. Some women are lucky enough to pump for 10 minutes and make 12 ounces of milk. Others have to pump for 30 minutes to make 3 ounces.
Ideally, you will pump for at least 15 minutes allowing time for foremilk and hindmilk to be in each storage container.
3. Prepare Baby to Take a Bottle
Breastfed babies may have difficulties taking a bottle. It will be important to make sure your baby successfully takes a bottle before you return to work.
If your baby is refusing a bottle from you, try to have someone else feed them. It can be confusing to babies to see and smell you and not be able to have the real thing. You can start by having your spouse give your baby a bottle while you are not around. Having someone else feed the baby a bottle can avoid confusion and replicate what it’s going to be like when you are at work.
Finding a bottle that your baby likes (or tolerates) can be difficult. I once spent $35 for a single bottle in hopes that it would be something my baby liked. There are many bottles on the market. If your baby is refusing the bottle from someone other than yourself, try out a few different bottles types.
4. Figure Out Pumping Schedule
Every woman produces breast milk differently. When creating a pumping schedule it is important to know that one schedule is not right for everyone.
Some women are able to pump many ounces at a time, while others only produce a couple in one session. There are moms who can go hours between pumpkins sessions and maintain supply, others need to pump more often to keep their supply up.
Learning how your body reacts to the pump and knowing how much breast milk your baby needs while you are at work, is the first step in creating the right pumping schedule for you.
Here is what my pumping schedule looked like when I was working 8am-4pm:
7AM: Pump
11AM:Pump
2PM: Pump
5PM-Throughout Night: Nurse
I would produce the most milk first thing in the morning. The first pump provided baby with a full bottle and a bottle for daycare.
This was my pumping schedule from the time I returned to work until my kids were about 6 months old. Once they were a tad older I dropped two pumps a day and did one pump halfway through my work day.
Your pumping schedule will likely resemble your normal breastfeeding schedule, although it might vary depending on your work timelines. It may take a few schedule changes until you find the perfect pumping lineup, but don’t give up, you’ll find your groove in no time.
5. Find a Private Pumping Location
You will need to find a designated pumping location that is private and meets your needs.I have pumped in multiple locations; the supply room, the laundry facility, the mail room, and a dressing suite. Finding a private location and alternate locations if your primary location is not available is something that can be difficult if you don’t have a private office.
If you are struggling coming up with a private location to pump at work you may want to discuss locations with your supervisor. They may be able to locate a private area that you normally would not have access to.
6. Have The Right Pumping Supplies
Having the right supplies is so important to successful pumping. It can be vital to have duplicate parts and accessories in case something gets broken, lost, or misplaced. Keep an extra set of flanges, shields, tubing, membranes, and bottles on hand in case of an emergency.
You will need storage containers for your breastmilk. If you plan on keeping the milk in the bottles that attach to your pump make sure you have a surplus of lids. They can easily get lost or misplaced and you will want to ensure your liquid gold doesn’t end up spilling. It is also advised not to pump fresh milk into bottles that contain previously pumped milk, so having a few 8oz bottles on hand to collect each session’s milk will be helpful.
A hands free pumping bra is a lifesaver. You can easily pump while having your hands available to do other things during your pumping session. Also, you may find that using a nursing cover will make you feel more comfortable when pumping at work.
A large pumping bag is a great way to transport all of your supplies back and forth to work. This bag is large enough for your pump, milk storage, and your purse or lunch! Find a bag that works for you, bonus if it’s cute and fashionable.
7. Store Your Milk Properly
We have all heard the expression, ‘don’t cry over spilt milk’, but breastfeeding mom’s know that it is very okay to cry over spilled breast milk.Make sure you have clean containers designed for breastmilk storage.
No one wants to end up giving their child spoiled milk. Just the thought of it can give us the heeby-jeebys. It’s imperative to move freshly expressed milk into a refrigerator within 4-5 hours. However, if you are at work and keeping your milk with you make sure to have ice packs and an insulated bag, to ensure the freshness of your milk until you can put it into your own fridge.
8. Keep Your Milk Supply Up
Changing up your normal breastfeeding routine can cause a decline in your milk supply.
If you start to notice that your supply is not what it has been, don’t fret there are a few ways you can up your supply.
Try increasing your pumping frequency. This can be difficult to do as busy working moms. However, it has been proven to work. If you can, try to pump after each nursing session, or add an additional pumping session to your work day.
Make sure to keep hydrated. Increase the amount of water you are drinking. Adding gatorade, coconut water, or body armour drinks can help increase supply as well.
You can add foods and herbal supplements to help with your supply as well. Fenugreek has been known to increase supply. I had good results from drinking lactation tea and eating a few lactation cookies about an hour before each pumping session.
9. Know Your Rights
It is important for mothers to know their rights. Breastfeeding is no easy feat and mothers need all the support they can get during their breastfeeding journey.
The U.S. Department of Labor conveys that federal law requires employers to provide reasonable break times for an employee to express milk for her nursing child for one year after the child’s birth.
Employers are also required to provide a place, other than a bathroom, that is shielded from view and free from intrusion from coworkers and the public. Which may be used by an employee to express breast milk. Each state has their own breastfeeding laws as well.
If you feel as if you are not being supported by your employer or given the opportunity to express breast milk at work, please contact your local labor department.
10. You’ve Got This
You got this mama! Soon Your new routine of pumping at work will feel like second nature.
There can be a lot of pressure that we place on ourselves to breastfeed our children. I can understand wanting to provide breastmilk for your child. It can be a powerful desire.
If you are struggling with breastfeeding or pumping and you are emotionally, mentally, and physically exhausted by it, it may be time to find an alternative method to feed your sweet bundle of joy and there is no shame in that. If you are feeling alone, sad, or in angst please reach out to someone.
You are an amazing mom, never doubt that.
