Returning to Work and Continuing Breastfeeding: Essential Tips for Pumping Moms

Returning to work after maternity leave can be a challenging transition, especially when you want to continue breastfeeding your baby. Balancing work and pumping can feel overwhelming at first, but with a little preparation and the right tools, it can become a smooth and rewarding experience. As a lactation consultant and working mom who breastfed all my kids, I want to share some essential tips to help you continue providing breast milk for your baby while managing your work life.

1. Create a Pumping Schedule

One of the first things to plan is your pumping schedule. Aim to pump at the same times you would normally breastfeed to maintain your milk supply. Typically, this means pumping every 3 hours, but it may vary depending on your baby’s feeding habits. 

To get started, consider these key points:

- Timing: If you nurse before leaving for work, plan to pump mid-morning, during lunch, and mid-afternoon. Some moms prefer pumping right before leaving work to avoid discomfort on the commute.

- Flexibility: Work with your employer to arrange flexible break times for pumping. Most workplaces offer accommodations, but knowing your rights under local or national labor laws can help ease this conversation.

2. Find a Comfortable Pumping Space

A comfortable, private space is essential for a successful pumping session. Whether it’s a dedicated lactation room or a private office, make sure the environment is clean, has a power outlet, and allows you to relax.

If your workplace doesn’t have a designated lactation room, request a clean, private area with a door that locks. You deserve a space where you can feel comfortable and at ease during your pumping sessions.

3. Choose the Right Pump and Accessories

Having the right equipment makes all the difference. A high-quality breast pump is a must for working moms. Whether you use a double electric pump or a hands-free option, make sure it fits your needs. Double pumps are faster and more efficient, allowing you to empty both breasts simultaneously, which is helpful when you’re on a tight schedule.

Here are some essential pumping tools for working moms:

- Hands-Free Pumping Bra: A game-changer for multitasking, it allows you to pump while checking emails or handling other tasks.

- Portable Cooler Bag: To store your milk after pumping, use a cooler bag with ice packs. According to the CDC, breast milk can be stored in a cooler for up to 24 hours.

- Breast Pump Wipes: When you don't have time to wash your pump parts, cleaning wipes are a quick solution between pumping sessions.

- Spare Pump Parts: Keep an extra set of flanges, valves, and membranes at work to avoid unexpected interruptions.

4. Store and Transport Breast Milk Safely

Once you’ve pumped, you’ll need a way to store your milk until you can get it home. Breast milk can be kept at room temperature (77°F/25°C or cooler) for up to four hours, but storing it in a refrigerator or cooler bag is best for longer periods. Zomee Cooler (Use promo code NWL for 20% off) is a great way to transfer you milk from work back home.

Here’s a simple guide for milk storage:

- At Room Temperature: Up to 4 hours.

- In a Cooler Bag: Up to 24 hours with ice packs.

- In the Refrigerator: Up to 4 days.

Label your milk with the date and time before storing it, so you can use the oldest milk first. Transport it home in your cooler bag with ice packs to ensure it stays cool.

5. Stay Hydrated and Nourished

Pumping can be physically draining, so staying hydrated and well-nourished is critical for maintaining your milk supply. Keep a water bottle at your desk and make a habit of drinking regularly throughout the day. Eating healthy snacks like nuts, fruits, and yogurt can give you the energy you need to keep up with your busy schedule.

6. Communicate with Your Employer

Open communication with your employer is key to making your pumping experience at work stress-free. Discuss your needs in advance, such as break times and a private space for pumping. It’s helpful to remind them that supporting your breastfeeding journey can benefit both you and the company by keeping you healthy and productive.

7. Relax and Be Patient

Pumping at work can take some time to adjust to, so be patient with yourself. Stress can reduce your milk flow, so find ways to relax while pumping. Listening to calming music or looking at pictures of your baby can help trigger your letdown reflex and make the experience more enjoyable.

If you ever feel like your supply is dropping, try adding an extra pumping session or power pumping at night or on weekends to boost production. Most importantly, trust your body and know that every ounce counts.

Mini Pumping Guide: Building a Pumping Routine

For more help in establishing a pumping routine, check out my Mini Pumping Guide, designed to support you through each stage of your pumping journey. Here's a quick overview of the essentials covered in the guide:

- Start Early: Begin pumping a couple of weeks before returning to work to build a freezer stash and familiarize yourself with your pump. You can start by pumping once a day in the morning when your milk supply is highest.

- Power Pumping: If you're struggling with supply, incorporate power pumping into your routine. This involves pumping in shorter, frequent sessions over an hour to mimic cluster feeding and signal your body to produce more milk.

- Pumping Frequency: At work, aim to pump every 3-4 hours, or as often as your baby feeds. Stick to the same schedule each day to maintain a steady supply.

- Breast Massage: Gently massage your breasts before and during pumping to encourage a better letdown and ensure you fully empty your breasts.

- Staying Organized: Keep track of how much you're pumping at each session. Use a pumping app or a simple log to record the amount of milk and time of each session. This can help you adjust your routine if needed.

- Proper Storage: Store milk in small portions (3-4 ounces) to reduce waste and make it easier for caregivers to feed your baby. Always label each bag or bottle with the date and time.

- Cleaning Pump Parts: Ensure your pump parts are cleaned and sanitized properly. Use hot, soapy water or a pump part sanitizer after each use. You can also store your parts in a sealed bag in the refrigerator between pumping sessions to save time.

For detailed information on these topics and more, download the Mini Pumping Guide here.

Essentials for Pumping Moms at Work: A Checklist

To make pumping at work seamless, here’s a checklist of essentials to pack in your pumping bag:

- Breast pump (electric or manual)

- Hands-free pumping bra

- Breast pump parts (flanges, valves, membranes)

- Cooler bag with ice packs

- Breast milk storage bags or bottles

- Breast pump wipes

- Small towel or cloth

- Nipple cream

- Snacks and a water bottle

Returning to work doesn’t mean you have to stop breastfeeding. With the right preparation and mindset, you can successfully continue providing your baby with breast milk while balancing your career. By following a consistent pumping schedule, creating a comfortable pumping environment, and using the right equipment, you’ll be able to maintain your milk supply and feel confident in your journey as a working, breastfeeding mom. 

If you ever feel overwhelmed, remember you’re not alone—there’s a community of working moms who have been where you are and thrived. Reach out for support, and most importantly, be kind to yourself as you navigate this new chapter!