Tips for Pumping At Work

Returning to work after being home with your new baby can bring up a lot of emotions…worry, nervousness, and excitement. To help the transition be easier and less stressful, use these simple tips and tricks.

1) Store Milk in Advance

Begin pumping some extra milk for storage 2-3 weeks prior to your first day back to work to help you build a freezer stash of milk. To do this pump immediately after 1-2 feeds at the breast per day. Use your pump for 15-20 minutes. What you get out can be frozen for future use.

When you first start don’t expect large volumes of milk, you are asking your body to start making more at these times of the day. It is helpful to do this extra pumping session at a time you would normally be pumping at work so that you are training your body to make extra at the times you will be pumping.

You do not need a large amount of milk stored to return to work, 30oz total is adequate. You will continue pumping once you start work to replenish your milk stores or add to it as time goes on.

2) Practice

The week prior to returning to work do a few days in a row of practice. Instead of breastfeeding on these days during your normal work hours, you will use your pump and bottle feed. Aim to pump 30-60 minutes before you expect your baby to get hungry so you have fresh milk ready for your bottle feeding. This will help you get into a rhythm of pumping, cleaning, and storing milk efficiently.

3)  Talk to your Employer

Prior to starting back to work reach out to your employer or manager to discuss your need to pump at regular intervals at work. Some questions to ask:

•  Where is a private space for me to pump in, with a door that locks (not a bathroom)?

• Will I have the ability to take pump breaks as needed or will there be a set schedule?

• Is there a fridge available for me to store my milk cooler in?

• Will pumping time be paid or unpaid?

• Any information I should know about pumping and my return to work?

• Has there been another employee who has pumped recently you can put me in touch with for advice?

Knowing what to expect when you return can help you feel more confident and prepared.

4) Pack the Night Before:

For your pump to function you must have ALL of the parts in good working condition. Packing the night prior allows you unrushed time to ensure you have everything you will need for the next day. Keeping extra parts in your pumping bag for emergencies is also helpful.

Supply Check List:

• Pump

• Power cord or make sure it is fully charged

• All pump parts: tubing, flanges, duck bills

• Bottles: varies depending on your day but at least 4

• Milk storage bags

• Ice pack

• Pen/Marker for dating bags

5) Keep up Stimulation

When at work, the goal is to pump the same number of times as your baby will eat while you are away. If you will be leaving your baby 3 bottles, then you need to pump 3 times. These pumps do not have to be at the exact same time that your baby eats or at even intervals. For example, if you start work at 8 am and need to do 3 pumps you could pump at 10 am, 2 pm, and 4 pm.

6) Mimic Feeding at the Breast

Your breast pump does not get your brain excited in the same way your baby does, so for most women, the milk does not flow as quickly or as well as when the baby is at the breast. To help trick your brain try some of these tips:

• Play a video of your baby crying at the start of pumping

• Look at pictures of your baby

• Massage breasts for 2-3 minutes before pumping and halfway through to mimic a baby’s movements

• Place a warming pack on your breasts

• Visualize milk flowing or think about breastfeeding

• Put your pump parts together and turn your pump on in the same order every time, this helps your brain predict what you are about to do

• Hand express milk for a few minutes after pumping

• Relax (play music, deep breathe)

• Focus on pumping, not multitasking or thinking about work

When you do start back to work be patient with yourself and your body. This is a big adjustment and the stress of the change in routine can cause a temporary dip in supply for many women.

Talk to one of our lactation consultants today to develop your individual back-to-work pumping plan or to get help maintaining your supply.

I am a registered nurse in the State of Florida and an International Board Certified Lactation Consultant (IBCLC). The content on this blog page is for informational and educational use only. I have taken reasonable steps to ensure that the information shared is accurate, but I cannot guarantee that it is free from errors. The information shared here does not take the place of a medical provider, nor establishes any kind of client relationship with myself as a registered nurse or a lactation consultant. I am not your IBCLC or RN unless you book a consult with me directly and we establish a patient/caregiver relationship.