Breastfeeding Beyond Maternity Leave: Tips for Pumping at Work
August 2023
Author:
Morgan Jackson BSN, RN, IBCLC
Coauthors:
Hyemyung Kim, RD, CDN, CNSC, CLC
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Author:
Morgan Jackson BSN, RN, IBCLC
Coauthors:
Hyemyung Kim, RD, CDN, CNSC, CLC
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If the thought of returning to work after maternity leave has left you feeling overwhelmed, know that you are not alone. In fact, nearly 73% of moms are juggling a career with family life. (1)
Transitioning back to work after having a baby is best executed with a plan and support.
This blog post is going to walk you through how to maintain your milk supply and motivation with the goal of providing helpful tips for pumping at work. We hope to help you feel more confident and prepared for being a working and breastfeeding mother!
You may have a wide range of emotions when it comes to returning to work. Whether you are looking forward to stepping back into your role or you feel reluctant, give yourself time to adjust.
Don’t feel pressured to have it all figured out before you return. Create a loose structure and anticipate changes to your breastfeeding and pumping journey. It is important to know that it may take a couple of weeks to fall into a rhythm, and that is OK!
Life changes often lead to stress which leads to increased cortisol levels. Think of cortisol as the anti-milk making hormone. Stress management, self-care and relaxation may seem impossible in the postpartum period, but taking care of yourself is the best way you can show up for others.
You will have to find what works for you by tweaking your pumping routine. Set short-term goals to reach, such as pumping for the first month back at work, and then build from there. Feel proud of yourself for the hard work that you are putting into nourishing your baby!
What can I do before returning to work to prepare for breastfeeding in the workplace?
There are several ways you can help advocate for your breastfeeding journey while still pregnant or on maternity leave. Keep reading to learn my top tips for preparing to breastfeed at work.
While still pregnant or on maternity leave
Learn as much as you can about breastfeeding during your pregnancy. Having a basic understanding of milk production, latching and feeding rhythms will help to set you up for a smoother immediate postpartum period.
Visit the US Department of Labor website to learn about the breastfeeding laws in your state to gain an understanding of your protected rights.
Research breast pump features and choose a quality pump that is reliable and has properly fitting flanges.
Work on establishing a breastfeeding rhythm for the first few weeks after birth, and build a freezer stash closer to your return date.
Before returning to work
Speak with your supervisor or manager about your plan to pump at work and communicate your need for time to express milk throughout the work day.
Talk with your HR representative and learn the policies your company has in place for lactating employees. Ask about any perks such as insurance-covered lactation care, insurance-covered breast pumps, breast pump rental programs or breast milk shipping services.
Speak with co-workers who have experience with pumping milk at work. Ask them to share any tips that helped them balance their workflow with pumping.
If your place of employment provides a “mother’s room,” tour the space.
If you will need to coordinate the times you pump with co-workers, get details on the expectations and courtesies your company expects. For example, if you are a nurse working in a hospital, you may need to find another nurse to cover your patients while you pump.
What do I need to pump at work?
Breastfeeding is said to be 90% mindset and 10% milk, meaning it takes mental and emotional vigor to breastfeed and pump. Having a positive outlook on making milk for your baby will go a long way in managing a pumping routine. If possible, connect with other mothers who are pumping at work. Motivate and support each other.
Helpful items for pumping at work
Bring a quality breast pump along with a back-up pump, such as a small manual pump, that you keep at work.
Choose a comfortable pumping bra that accommodates your particular flange style and size.
Pick out a bag for work that can double as a breast pump bag.
Bring a cooler bag or breast milk storage container to store expressed breast milk.
On average, your body will make about 1 to 1.5 oz. of breast milk per hour. Everyone can store a different amount of milk in their breasts; this is called carrying capacity. This plays a role in pumping at work because it may be a driving factor for how often you need to pump.
Think of carrying capacity as a measuring cup. Once it is full, it needs to be emptied in order to hold more. Your carrying capacity will be different from someone else’s and that is OK!
Time-blocking routine
When you first return to work, start out with a simple, time-blocking routine of pumping every 3 hours. This will help your body adjust to pumping rather than breastfeeding. Even if you primarily or exclusively pump, you should still pump about every 3 hours.
The duration of each pumping session should be about 15 to 20 minutes, depending on how your body responds to your pump, your milk supply and what your schedule will accommodate.
How to create a pumping schedule that changes daily
For those who do not have a traditional work schedule or if your schedule changes daily, you may find an alternative approach is necessary to determine how often and how much you need to pump at work.
Here’s how to create your own schedule:
Calculate in ounces how much milk your baby needs while you are away.
Divide that number of ounces by the average amount of breast milk you collect when pumping. This will equal the number of times you need to pump in a day.
For example, if your baby needs 9 ounces of milk while you’re away and you pump on average 4 ounces of milk, then you would pump 3 times during your work day. This will meet your baby’s needs, and give you a buffer for another day.
Breast milk can sit out at room temperature for 4 hours.
It can be stored in the fridge for up to 4 days.
It can be stored in the freezer for 6 months.
It can be stored in a deep freezer for 12 months.
Storing breast milk at work
Keep milk stored in the bottles or bags designed for your pump. You can keep the bottles or bags in a cooler bag with an ice pack or in the refrigerator.
Combine pumped milk into one container throughout the day such as a large mason jar or container designed specifically for storing breast milk.
Transfer milk directly into bottles for daycare or milk storage bags for the freezer. Label with date and time.
Freezing & thawing pumped breast milk
You can combine breast milk from different pumping sessions together in the same bottle or storage bag.
Breast milk freezes best flat with space at the top of the storage container for expansion. Freeze in small amounts (2 to 4 oz.) to avoid wasting milk that is not used.
You can thaw milk quickly by placing it in a cup of warm water, letting it thaw in the fridge or running it under warm running water.
Thawed milk must be used within 24 hours from the time it has thawed. If there are still ice crystals in the milk, it can be placed back in the freezer.
Gear to help pumping at work
Start off with a few basic pumping products and add in extra items as needed. You may find that you don’t need all of the extra items you thought would be helpful.
Pump bag that will hold your breast pump and supplies. A backpack-style bag may be helpful.
Extra pump kit stashed at work or in your car in case you forget something at home.
Pumping lubricant such as coconut oil or nipple butter.
Breast pads for leaking.
Pumping bras and breastfeeding-friendly tops.
Nursing cover.
Water bottle and snacks.
Pump cleansing wipes and sanitizer.
Final Note
As mentioned earlier in the article, high stress levels will impact milk production. Find small ways to relax, such as deep breathing exercises, a quick walk outside or eating a small piece of chocolate. Look for ways to care for yourself during this transition.
If you are struggling to manage breastfeeding, pumping and working at the same, reach out for help. A lactation consultant can help you to create a sustainable plan.
The earlier you reach out for help, the more support and encouragement you will receive. Lactation consultants can help answer questions about introducing formula, paced bottle feeding, transitioning to a cup, starting solid foods and more!
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Morgan is a Cardiac RN turned breastfeeding junkie! Breastfeeding education became a deep rooted passion after working as a public health nurse working primarily with first time families. Watching women transition to motherhood left Morgan in awe. After becoming a mother herself and struggling with breastfeeding she realized the lack of access to breastfeeding support. And out of both desire and necessity she studied to become an IBCLC. Morgan has assisted thousands of parents on their feeding journey in the hospital setting, in the homes of new families, as well as virtually, which has allowed her to serve families across the globe. Morgan has a deep passion for prenatal breastfeeding education and never misses a chance to talk about breastfeeding! Intentional and holistic are two words used to describe her approach. She is the mom of two adventurous boys and believes that every parent is an expert when it comes to their child!
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11 Things to Know About Breastfeeding from an IBCLC
If the thought of returning to work after maternity leave has left you feeling overwhelmed, know that you are not alone. In fact, nearly 73% of moms are juggling a career with family life. (1)
Transitioning back to work after having a baby is best executed with a plan and support.
This blog post is going to walk you through how to maintain your milk supply and motivation with the goal of providing helpful tips for pumping at work. We hope to help you feel more confident and prepared for being a working and breastfeeding mother!
Article contents:
What to expect when returning to work
How to prepare before returning to work
Things you need to pump at work
How often to pump at work
How to store breast milk at work
Best products for pumping at work
What to expect when returning to work
You may have a wide range of emotions when it comes to returning to work. Whether you are looking forward to stepping back into your role or you feel reluctant, give yourself time to adjust.
Don’t feel pressured to have it all figured out before you return. Create a loose structure and anticipate changes to your breastfeeding and pumping journey. It is important to know that it may take a couple of weeks to fall into a rhythm, and that is OK!
Life changes often lead to stress which leads to increased cortisol levels. Think of cortisol as the anti-milk making hormone. Stress management, self-care and relaxation may seem impossible in the postpartum period, but taking care of yourself is the best way you can show up for others.
You will have to find what works for you by tweaking your pumping routine. Set short-term goals to reach, such as pumping for the first month back at work, and then build from there. Feel proud of yourself for the hard work that you are putting into nourishing your baby!
What can I do before returning to work to prepare for breastfeeding in the workplace?
There are several ways you can help advocate for your breastfeeding journey while still pregnant or on maternity leave. Keep reading to learn my top tips for preparing to breastfeed at work.
While still pregnant or on maternity leave
Before returning to work
What do I need to pump at work?
Breastfeeding is said to be 90% mindset and 10% milk, meaning it takes mental and emotional vigor to breastfeed and pump. Having a positive outlook on making milk for your baby will go a long way in managing a pumping routine. If possible, connect with other mothers who are pumping at work. Motivate and support each other.
Helpful items for pumping at work
See more product recommendations below.
How often should I pump at work?
On average, your body will make about 1 to 1.5 oz. of breast milk per hour. Everyone can store a different amount of milk in their breasts; this is called carrying capacity. This plays a role in pumping at work because it may be a driving factor for how often you need to pump.
Think of carrying capacity as a measuring cup. Once it is full, it needs to be emptied in order to hold more. Your carrying capacity will be different from someone else’s and that is OK!
Time-blocking routine
When you first return to work, start out with a simple, time-blocking routine of pumping every 3 hours. This will help your body adjust to pumping rather than breastfeeding. Even if you primarily or exclusively pump, you should still pump about every 3 hours.
The duration of each pumping session should be about 15 to 20 minutes, depending on how your body responds to your pump, your milk supply and what your schedule will accommodate.
How to create a pumping schedule that changes daily
For those who do not have a traditional work schedule or if your schedule changes daily, you may find an alternative approach is necessary to determine how often and how much you need to pump at work.
Here’s how to create your own schedule:
For example, if your baby needs 9 ounces of milk while you’re away and you pump on average 4 ounces of milk, then you would pump 3 times during your work day. This will meet your baby’s needs, and give you a buffer for another day.
How can I store breast milk at work?
I encourage you to check out the CDC guidelines on storing and handling breast milk for the latest recommendations.
Currently, the recommendations are:
Storing breast milk at work
Freezing & thawing pumped breast milk
Gear to help pumping at work
Start off with a few basic pumping products and add in extra items as needed. You may find that you don’t need all of the extra items you thought would be helpful.
Final Note
As mentioned earlier in the article, high stress levels will impact milk production. Find small ways to relax, such as deep breathing exercises, a quick walk outside or eating a small piece of chocolate. Look for ways to care for yourself during this transition.
If you are struggling to manage breastfeeding, pumping and working at the same, reach out for help. A lactation consultant can help you to create a sustainable plan.
The earlier you reach out for help, the more support and encouragement you will receive. Lactation consultants can help answer questions about introducing formula, paced bottle feeding, transitioning to a cup, starting solid foods and more!
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