Pumping at Work: How to Make the Transition Smooth & Pump Like a Pro

Returning to work after maternity leave can feel like the Sunday scaries x100. It's a bittersweet time. Maybe you're crushed by the ending of this unique time with your baby, maybe you're nervous...or excited to see adult humans and get back to your paid job...or all of it!

Regardless of how you feel, you shouldn't have to worry about pumping at work.

Here are some things to know so you can ease the transition, ease your mind, and establish a smooth pumping routine at work.

1. Discuss your pumping needs with your employer before you return to work. You can start discussing your pumping needs while on maternity leave or even before having a baby. It’s important to be clear about your needs. When I was pumping at work, I’ve had to pump in some less than ideal spaces-- a closet, my car, a bathroom. I’ve also had employers and colleagues who’ve made sure to provide me with a comfortable, private space. The federal Break Time for Nursing Mothers law requires employers covered by the Fair Labor Standards Act (FLSA) to “provide basic accommodations for breastfeeding mothers at work. These accommodations include time for women to express milk and a private space that is not a bathroom each time they need to pump.” This space should ideally have a door, an electric outlet, chair and a mini fridge to store expressed breastmilk.  

2. Pick your pump. The type of pump that’s best for you will depend on your circumstances. There are hospital-grade pumps, double pumps, hand pumps, electric pumps, wearable pumps, and more! Talk to your insurance for help covering the costs, read reviews, check pump flange sizing, and talk to your doula or care provider about your expectations.

3. Get your supplies and accessories. Okay, so you’re not picking out some earrings to go with an outfit, but pumping accessories can be fun too. Well, neccesary. Here are some common supplies to get your hands on:

   • Pump

   • Flanges

   • Storage bags or bottles

   • Hands-free bra if preferred

   • Paper towel to clean up any accidental milk spills

   • Clean set of breast pads if needed

   • Nipple cream or ointment if needed

   • Snacks and drinks for pumping session

   • Quick clean wipes for pump parts if needed

   • Hand sanitizer

4. Start building up your freezer stash of milk. You can start a few weeks or even days before you have to head back to work. You start creating your freezer stash the day before you go back to work. Lactating people tend to make the most milk in the early morning hours when our prolactin (milk production) levels are the highest. It is a misconception that you can’t pump after feeding your baby. Your breasts are never completely “empty” of milk. For example, you can nurse your baby at 6:30 am, then pump for 10-15 minutes afterwards. You may find it takes a few days for your body to respond but then you will start producing more milk.  

5. Get comfortable and let that oxytocin hormone flow. Just like breastfeeding, the pump will first help you stimulate your “let down” and release the oxytocin hormone that tells your breasts to release milk. Oxytocin is known as the “cuddle hormone”-- think of that warm fuzzy feeling when you hug someone you love or pet a cute dog. Being in a comfortable place, taking some deep breaths to center yourself, having snacks and lots of water, thinking of or looking at photos of your baby can also help.

6. Plan for milk storage at work. Once your milk is expressed, you can store it in glass or plastic bottles or bags. Label the date and the amount. It can safely stay at room temperature for 4-6 hours, in a cooler with a frozen ice pack for 24 hours, in the fridge for 3-8 days, in the freezer for 6-12 months, or in a deep freezer for 6-12 months. 

7. When you pump, know these tips to save you time and hassle. If you’re pumping multiple times a day at work, you don’t need to wash or sanitize after every session. You should immediately put your pump parts in a gallon Ziplock bag and put it in the fridge where you’re storing your milk. At the end of the day when you take home your milk, you can clean all the parts out.

8. Know how your medications affect breastmilk. Check out Medications and Mother’s Milk and the “MommyMeds” app to see how your prescription or over-the-counter medications affect breastmilk. The MommyMeds app let’s you search or scan the barcodes of medications to receive user-friendly information on drug safety and ingredients.

9. Find your support network. Talk to coworkers, friends or your doula about pumping at work. It’s hard enough to transition back to work. Find your people and don’t let them go. You need a village of supporters who have your back.

You’ve got this! We’ve got you. If you want to talk to someone about preparing for your transition back to work, Boston Area Doulas provide practical and evidence-based information.

For more help navigating the seismic shift into parenthood, reach out to the Boston Area Doulas team.
www.bostonareadoulas.com