So, the time has come - time to head back to work. Whether you work from home, in an office, part-time, full-time, night shift or day shift, heading back to work and planning to continue exclusively pumping can seem overwhelming.
In my opinion, if you've already gotten into the swing of things exclusively pumping at home, managing the switch probably won't bring too many challenges.
But exclusive pumping is hard work in itself, so adding the demands of a job on top of that means well-deserved superhero status for you. Here are tips for exclusive pumping and returning to work that will hopefully help make the transition an easy one!
Choosing the Right Pump
If you're already an exclusive pumper, you probably have figured out the best pump for you. But if you're considering switching to exclusively pumping once you return to work, you'll want to make sure you have a quality pump.
The right breast pump can make or break your pumping-at-work experience. It's a good idea to find a double electric pump that is portable that can hold a charge and has a reputation of emptying you well. Though the mobile/in-bra pumps on the market get more and more reliable every year, they are not the best primary pump options for an exclusive pumper.
Interested in reading more before committing to a pump? Check out these blogs:
If mobility is key, I highly recommend checking out the Baby Buddha (affiliate code BEMYBREASTFRIEND for 10% off): Baby Buddha Products. It's one of my personal favorites because it packs a serious punch, but it's small enough to wear around your neck or clip to your pants! Perfect for on the go.
Setting Up Your Pumping Space
Before your first day back, don't avoid having the talk with your boss about needing a private space for pumping. The Affordable Care Act requires employers to provide a lactation room that IS NOT a bathroom. Please do not pump in a bathroom - it's gross and uncomfortable!! If you're not sure that a mother's room exists in your workplace, express to your boss that you’ll need:
- A private room with a door that can lock
- A comfortable chair
- An outlet
- A table
- And, ideally, a sink and fridge nearby.
Keep in mind that a dedicated lactation space may be shared with other mamas. If you're not comfortable pumping with other moms, consider chatting with them about your pump times and arranging a schedule that works for everyone. But, pumping is nothing to be ashamed of, and it can even be a bright spot in your day to get to pump with a colleague and talk about your little ones! If it makes you feel more comfortable, you can always use a large scarf or nursing cover when you have to pump in a shared space.
Tips for Pumping at Work Like a Pro
When it comes to pumping and returning to work, it really shouldn't look incredibly different from exclusively pumping in your home. This is one of the perks of exclusive pumping after all - you don't have to worry about switching between breast and bottle. (Though doing both IS possible! Read more about how to manage nursing and pumping like a pro here.)
Stick to a Pumping Schedule
Aim to pump every 2-3 hours for 15-20 minutes per session. This should provide you with at least enough milk to fulfill each of your baby's feeds. Yes, sometimes you might even need.a full 30, but at work I would maximize any time you're allotted. If your work schedule is jam packed, try fitting sessions in during your lunch break and other short breaks. I cannot express how helpful it is to pump in the CAR! If you're ever in the car for more than 10 minutes and you haven't pumped in the past hour or so, get that pump session out of the way! You're already sitting still and can't do much else, so why not?!
Remember, every time you pump, you "reset" your body's milk-making clock. So, let's say you pumped at 9am and scheduled your next pump for around noon. But, you had a meeting 20 minutes away at 10:30am, so you pumped in the car. Though you probably won't get as much milk production as you would've if you had waited three hours, you can now wait until around 1:30 to pump again!
Generally, try to make sure you pump at around the same times each day to maintain a consistent milk supply. If you start skipping sessions frequently, your body may adjust by producing less milk, which is not ideal if that's not what you're going for. You might find it helpful to set phone alarms as reminders to pump.
Storage Hacks
The pitcher method is your best friend when you're pumping at work. Combine all your milk into one container throughout the day and portion it out later when you get home. Read more about it here: Why Use the Pitcher Method.
Also, let’s not forget storage bags and an insulated cooler for keeping that liquid gold fresh. But want to know something even better than keeping track of a bunch of bags or bottles and a big cooler that needs ice? Enter the Ceres Chill! It is one of the best options out there for working moms or just pumping on the go because it keeps your milk at the perfect cooled temperature for hours on end. Use my affiliate code BEMYBREASTFRIEND15 for 15% off: Ceres Chill. This is especially helpful if you don’t have access to a fridge.
Without a milk cooling bottle like the Ceres Chill, you'll either want access to a fridge or you'll need to bring a cooler bag with ice packs to keep your milk fresh for several hours. You can also store your pump parts in a bag in the fridge or cooler bag between sessions to avoid washing them each time. Just make sure you clean the pump parts at least once every 24 hours. Even when I'm pumping at home, I store my parts in bags in my fridge so that I only need to do a big wash once per day.
Making Pumping More Comfortable
If you're noticing that your milk flow is slower at work, try gentle breast massage or hand expression to stimulate a letdown. Looking at photos of your new babe might help encourage flow, but if that’s too much for your hormones to handle try a good playlist, sudoku puzzle, or some mindless social media scroll can work just as well to get you nice and relaxed.
For storage of all of your parts on the go and in between sessions, check out Sarah Wells Bags (affiliate code MYBREASTFRIEND15 for 15% off): Sarah Wells Bags. They are discreet and cute!
Consider using coconut oil or nipple balm before pumping to reduce friction and discomfort if you aren't used to pumping this often or if you are getting used to a new pump. If you experience pain, check if your flange size is correct—many women need smaller or larger sizes than the standard ones that come with pumps.
What If You Get Interrupted?
It happens. If your pumping session gets cut short, try to finish as soon as possible. Even getting in a few minutes is better than nothing! If you can’t get back to pumping for over an hour, either pump a full 20 minute session as soon as possible, or just pump until you are comfortable and then get back on your desired schedule. The most important thing is to avoid engorgement that could lead to a clogged duct.
If interruptions are a frequent problem, talk to HR about your rights. Your workplace is legally required to provide uninterrupted pumping breaks. No matter how stressful the work day, adding a clogged duct to things will only make you more stressed!
Troubleshooting Common Issues
Now that we've discussed some of the best tips for exclusive pumping and returning to work, let's talk about some of the challenges that may arise and how to face them.
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Not getting enough milk? If the amount of milk you are producing at work seems different from when you are at home, make sure you’re staying hydrated and eating enough calories. Check the room temperature too! If you're noticing that you are consistently not getting enough milk while at work, consider adding a power-pumping session (20 min pump, 10 min rest, 10 min pump, 10 min rest, 10 min pump) to boost production. If you have a longer commute, this could be an ideal time to power pump!
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Pump not feeling strong enough? If you're an exclusive pumper, those pump parts are getting A LOT of use. Replacing the valves and membranes can help restore suction. If you purchased your pump through insurance, you may be able to get replacement parts through the same company for free or at a discounted price. Also, try to adjust your suction strength on your pump.
- Forgotten pump part? It happens to the best of us - you left something at home and can't run back to get it right this second. As frequently as you can, try hand expression and gentle massage until you can get your hands on a pump.
Extra Tips to Make Pumping at Work More Enjoyable
- Store extra pump parts in your desk so you’re not scrambling if something goes missing or breaks. Keep an extra set of flanges, valves, and tubing at work for "just in case" situations. A portable battery pack can be a lifesaver if you don’t always have access to an outlet.
- Keep snacks handy. Pumping burns calories, and you need fuel! Some good options: trail mix, protein bars, fruit, and Greek yogurt.
- Join a support group for working moms and/or exclusively pumping moms. Look for groups on Facebook.
- Listen to my podcast episode on going back to work: Episode 43: Sarah Wells + Back to Work.
- Wear easy-access clothing so that you're not having to strip down every time you pump. A hands-free pumping bra will make your life 100x easier as an exclusive pumper.
If you’re struggling, remember to ask for help. Many lactation consultants offer virtual consultations, and sometimes a small tweak in your routine can make all the difference.
Final Thoughts
Returning to work while you're exclusive pumping is no walk in the park, but with the right tools, a solid pumping schedule, and a little flexibility, you’ve got this! Your baby’s feedings will be just fine, and you’re doing an amazing job keeping that milk flowing. Give yourself grace and don’t forget to take care of YOU too!
