How to breastfeed while going back to work 🍼

Returning to work while continuing to breastfeed can be a big adjustment, but with a bit of planning and support, you can successfully pump and maintain your milk supply. Here are some tips for pumping breastmilk when going back to work:

1. Establish a Routine Before Returning to Work

• Start Pumping Early: If possible, begin pumping about 2-3 weeks before returning to work. This helps you build a stash of milk and get comfortable with the process.

• Practice Pumping at Work Hours: Try to pump at the same times during the day that you'll be away from your baby to help establish a consistent pumping schedule.

2. Know Your Rights at Work

• Workplace Pumping Laws: In many places, including the U.S., there are laws that require employers to provide a private, non-bathroom space for pumping (this is part of the Affordable Care Act in the U.S.). Make sure you know your rights and discuss your needs with your employer or HR.

• Break Time: Employers are required to provide reasonable break time for you to pump, so check with your workplace about your pumping breaks.

3. Create a Pumping Schedule

• Pump Every 2-3 Hours: Aim to pump around every 2-3 hours, which is roughly how often your baby would nurse during the day. This helps keep your milk supply steady.

• Plan for 15-20 Minute Sessions: Each pumping session usually lasts 15-20 minutes, depending on your body and pump. If you're using a double pump, you can save time and express milk from both breasts at once.

• Time Your Pumps to Match Baby's Feedings: Ideally, you'll want to pump around the times your baby would typically be nursing, such as during their naps or lunch break.

4. Find a Comfortable Place to Pump

• Choose a Quiet, Private Space: If you can, find a place that is quiet and free from distractions. The more relaxed you are, the more milk you'll be able to pump.

• Bring Supplies: Bring everything you need for pumping: your pump, bottles, a cooler or insulated bag, ice packs and cleaning supplies.

• Use the office kitchen to hold small coolers and to wash hands.

• Bringing photos of your baby and articles of babies clothing to smell which will help to stimulate your let down.

5. Storage and Transport of Milk

• Cooler or Insulated Bag: To keep your milk fresh, store it in a cooler or insulated bag with ice packs. Depending on the length of time between pumping sessions, your milk can stay good for several hours at room temperature.

• Label Milk: Label each container of milk with the date and time it was pumped to ensure you’re using it within safe storage limits.

• Use Milk Storage Bags: These are designed for freezing and can help you store milk for future use.

6. Maintain Your Milk Supply

• Stay Hydrated: Drink water / Electrolytes to stay hydrated. Use electrolytes if you are feeling depleted which helps to replenish your bodies necessary functions and support milk production.

• Eat Regularly: Eating a balanced diet is important for maintaining your energy levels and milk supply.

• Take Care of Your Mental Health: Stress can affect milk production, so make time for self-care, get enough rest, and reach out for support if you're feeling overwhelmed.

7. How to Build a Milk Stash

• You will be pumping milk for the next day. Don't worry too much about having a freezer stash full of milk because it is generally not needed. You will be pumping fresh milk daily for baby to use tomorrow while baby is away from you.

• Pump After Feeding: Even if your baby nurses well, try pumping after each feeding session to get a little extra milk and gradually build up a supply. Using a Haakaa silicone pump will help catch the extra milk.

8. Stay Organized

• Keep Track of Pumping Sessions: Use an app or a simple notebook to track your pumping schedule, the amount of milk you pump, and when it's time to rotate your milk stash.

• Communicate with Caregivers: If someone else will be caring for your baby while you're at work, make sure they know how much milk to offer and when. You might also want to show them how to thaw and warm breast milk.

9. Transitioning Back to Work

• Start Slowly: If possible, ease into your return by gradually increasing your work hours. This will help your body adjust to the new routine and reduce stress.

• Breastfeeding Before and After Work: Continue breastfeeding when you're with your baby—before work, after work, and possibly during breaks if you're home. This can help maintain your milk supply and provide bonding time.

10. Be Kind to Yourself

• Flexibility: It may take a little time to figure out what works best for you, so be patient with yourself. Pumping at work can be challenging, but you’re doing an amazing job balancing work and breastfeeding.

• Seek Support: Don’t hesitate to reach out to other breastfeeding moms, a lactation consultant, or a support group for advice and encouragement.

Final Thoughts:

Pumping at work is an adjustment, but with some preparation and persistence, it is possible to keep breastfeeding your baby even as you return to your professional routine. The key is staying organized, flexible, and patient with yourself as you navigate this new chapter. ❤️

Tiffany J. LC, ECPC

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