The ultimate guide to returning to work while breastfeeding.
If you’re facing the return to work, you’re probably feeling lots of, seemingly conflicting, emotions. Maybe you feel fear and sadness over being away from your baby, as well as excitement about building an identity outside of parenting. You’re not crazy — you’re a human with complex feelings. Let’s talk about how you can prepare yourself for this transition with as little stress as possible.
First, let’s acknowledge that we still don’t have maternity leave in the U.S. The best that most people get is short-term disability or paid family leave if they qualify through their employer. So, how do you make the most of the short amount of time that you have off, and what should you do to prepare?
#1: Use a quality pump
Breast pumps vary significantly in terms of function and quality. Just because you got it through insurance or your BFF recommended it, doesn’t mean it’s the best pump for you.
I don’t recommend wearable pumps as a primary way to build or maintain milk production. They can be used occasionally when you really need to pump discretely, but if used often, it’s likely to start decreasing your production. If you only have a wearable pump, I suggest that you get another pump to be your primary, and use the wearable no more than once per day.
Here are some questions to help you evaluate whether your pump is right for you:
Do my breasts feel empty-ish after I use my pump? (Lactating breasts are never actually empty but they should feel softer and lighter after pumping.)
Are my pump sessions going consistently over 30 min?
For more information on choosing a pump, see this article:
#2: Get fitted for flanges
If you’re not getting good milk removal or you’re feeling discomfort while pumping, it may be your flange size that’s the problem.
Unfortunately, the flanges that come with most pumps are too large for most people. I’m guessing that your pump came with a 21mm flange or larger. In my experience, most people get better comfort and output with sizes ranging from 13-19 mm.
To find the best fit, I recommend reaching out to a lactation consultant who is experienced in flange fitting. This will allow you to try different sizes, shapes and materials, saving you from the guesswork and expense of ordering the wrong parts. I love doing flange fittings for people, and can do so virtually! Click here to get started.
#3: Learn how you can optimize your pump.
Take the time to understand how the settings work on your pump. Just turning it on isn’t going to cut it. A good pump allows you to use a variety of settings, with the ability to control the cycle and suction separately.
Cycle/speed:
Most people find success when starting in stimulation (aka massage) mode to help them release milk, then switching to expression mode as milk flows. Switching back to stimulation mode when the flow slows can help elicit another release of milk.
Suction/vacuum:
More suction DOES NOT always equal more milk. Turning the suction up to a level that creates discomfort will actually decrease flow. You need to be comfortable in order for your body to release milk.
The goal of pumping is to collect milk efficiently, comfortably and effectively. Find what works for you. What your body needs in order to do that will not be the same as someone else’s body.
Replacing parts:
In order to maintain your pump’s efficiency, silicone parts, such as valves (“duck bills”) and membranes, should be replaced every 2-3 months, depending on how often you pump. If you notice a decrease in pump strength and you haven’t replaced these parts in a while, that may be the issue. Check your pump manufacturers recommendations for replacing parts.
For more on maximizing milk removal, see this article:
5 Ways to Pump More Milk in Less Time…With More Comfort
#4: Prepare yourself and your employer
Before you head back to work, consider the following:
Where will you pump?
Where, and how, will you clean your pump parts?
Is there a fridge for storing your milk or will you bring a cooler?
Will you bring your pump with you every day, or leave one at work?
To smooth the transition, discuss your needs with your employer ahead of time. Let them know that you’ll be taking breaks to pump throughout the day and discuss the room that you’ll use. Thanks to the PUMP Act, employers have to provide a private space and adequate break time.
#5: Create a pumping schedule
Start by figuring out how much your baby will be drinking while you’re at work.
If your baby is between 1 and 6 months, they’re probably drinking 25-35 ounces every 24 hours. That means that your baby drinks an average of 1.25 ounces per hour.
Now, multiply the number of hours you’ll be away from your baby, including commute time, by 1.25. Let’s use an example of an 8 hour work day:
8 x 1.25 = 10 ounces
In this example, you’ll need to have 10 ounces of milk for your baby on your first day back to work, and during your work day, your goal will be to pump 10 ounces of milk for the following day.
How often you need to pump will depend on your breastmilk storage capacity. This has nothing to do with breast size and everything to do with how much glandular tissue you have, which can’t be seen from the outside. The larger the storage capacity, the longer you can go between pumps without impacting your production.
For example, in order to remove 10 ounces during a work day:
If you consistently remove 5 ounces each time you pump, you’ll need to pump 2 times.
If you consistently remove 3 ounces each time you pump, you’ll need to pump 3-4 times.
Think about creative ways that you can fit in pumping sessions during your work day:
In the car to or from work.
During virtual meetings (keep the camera off or raised above your chest if you don’t want people to see what you’re doing.)
Consider a portable pump for times when you need to be mobile while pumping. A good quality portable pump paired with wearable collection cups is a terrific way to give yourself more flexibility. Check out my two favorite portable pumps: Pumpables Genie Advanced and Baby Buddha (affiliate links).
A good pumping bra will make a big difference, so consider investing in one that you can wear throughout your work day.
#6: Have milk available for the first day
Have you seen photos online of large freezers bursting with bags of breast milk, and thought, “Is that what I need to have in the freezer before I go back to work?” The answer is 100% “NO!”
Truthfully, you only need enough for that first day away from your baby, since you will continue to make more milk (see the section above to help you figure this out.) Many parents feel more secure having more than that in the freezer, but try to find a healthy balance so you feel prepared without driving yourself crazy pumping milk during your short time off with your baby.
To create your “stash,” you’ll want to pump around once per day, starting around 4 weeks postpartum. Early morning is a great time, as you’ll probably have the most milk then.
Don’t worry if you’re getting a small amount. You can store this in your fridge and add to it over the next 4 days to make enough for a bottle. When your amount reaches about 3 ounces, it’s time to place that in the freezer. Congratulations — your freezer stash has begun!
In addition to pumping, if you leak from the opposite side while feeding your baby, you can collect that milk instead of letting it soak into a breast pad. Consider passive milk collectors that create minimal or no suction, since they’re less likely to cause swelling.
#7: Manage your stress
Going back to work while lactating is a lot. Here are some ways you can make it easier on yourself:
Create a support network. Friends who are currently pumping, an online community, or a support group will make a huge difference.
Consider what you can let go of. Can you outsource some responsibilities during this busy season of life? Perhaps a meal delivery service, a housecleaner, grocery delivery, a dog walker, a babysitter to hang out with older children. If you have a partner, discuss how you can shift things so they can take more of the load. And if you tend to be a perfectionist, this is a great time to look at that, and work on letting go.
Schedule time to refuel. Our capacity for giving is not bottomless. We all need to find ways to rest and reset or we risk burning out. Make a list of the things that refill your cup - time with friends, walks in nature, exercise, meditation, hobbies, etc - and schedule time for these throughout your week. Take this as seriously as you would a dentist appointment and put it in your calendar. If it’s not scheduled, it probably won’t happen.
#8: Start a daily bottle when your baby is about 1 month old.
Even if you’re not going back to work for several more months, starting bottles around 1 month will give you and your baby time to learn this skill while your baby still has a suck reflex.
There’s a lot to consider with bottle feeding, from milk storage to choosing bottles to technique. Do your research ahead of time so you’re prepared when you start bottles.
Whoever is going to be feeding your baby while you’re at work should understand breast milk preparation and bottle feeding.
What to pack in your bag:
You may not need all of this, depending on your situation:
Your pump and all of it’s parts, including the power cord.
Storage bags or bottles with caps.
A cooler or chiller to store milk at work (unless you’re using a fridge) and potentially for the commute home.
A good pumping bra.
A change of shirt if you might leak through.
Nursing pads.
Lubrication for your flanges.
Something to clean your pump parts, such as a bucket, soap and a brush, or pump wipes.
A “do not disturb” sign for your door.
Snacks.
A water bottle.
Pleasant distractions, like videos of your baby, fun TV shows, magazines or books.
Finally, release the expectation that everything will go exactly as planed. Life is unpredictable, and at some point, your plan will go out the window. Try not to stress if you have to miss a pumping session, or the room that you normally pump in isn’t available. Do your best to come up with the next-best option, and give yourself grace.
If you need help, a lactation consultant can work with you to create an individualized plan. I love helping parents make pumping and bottle feeding work for them. Just click below if you’re interested in working with me.
