9 Helpful Tips for returning to work as a breastfeeding mother.
Real moms share wisdom and tips for how to survive pumping and breastfeeding even when you return to the workplace.
9 Nursing Moms’ Tips for Going Back to Work
Going back to work after having a baby is one of the big milestones many moms go through in our country. Balancing work and home life is already so taxing that the thought of maintaining supply and breastfeeding can be an overwhelming choice.
But in all things breastfeeding it helps to first know the facts, second to have the support and third to hear how other moms have done it to gain a little inspiration when making the transition.
So I thought this could be a great place to bring real mom stories of breastfeeding, pumping and returning to work with the 5 collective tips that can help mom make the best decision for her and baby!
Tip #1
Start a Pumping Routine Early
Getting comfortable with pumping and establishing a good routine is super important!
Don’t wait till the last week of your Maternity Week to pull out the pump parts and give it a try. Pumping can take time to become comfortable and getting the baby to take the bottle can also take time. So start around 2-4 weeks when breastfeeding has gotten into some sort of rhythm. Pumping early can also help early on with establishing milk supply along with diet and hydration!
Try adding on an additional pumping session in the last weeks before you return to work so you can set aside bags of milk in your freezer.
Tip #2
Start Building a Milk Stash
Figuring out a time when your supply feels fullest (often in the morning) and add a pumping session after feeding baby. This will help start you in a great place for when you head back to work so your caregiver can have milk for baby.
But, don’t get too caught up in filling the whole freezer up. Keep yourself sane by just stashing it away one day at a time.
Eleana’s Story
Eleana is a beautiful mother of 2. She breastfed her son, Brady, for 14 months and daughter, Emily, for 13 months. She was able to take off 12 weeks for Maternity leave before returning to work in Public Health.
This is her story in her own words…
My early journey in breastfeeding was difficult. I developed mastitis while on maternity leave with my son. Shortly after recovering from mastitis I experienced sharp pain, and inflamation on the same breast I had mastitis. It was only on the one side. After treatment for what my provider thought was thrush and vasospasms, and having my son evaluated for lip/tongue tie with no relief, I made an appointment with Dr.Stube at UNC. As it turned out, my body produces excess histamine. My body treated the mastitis as an injury and sent excessive histamine to the breast causing extreme pain. After starting an antihistamine the pain completely went away!
Dr.Stube saved my breastfeeding journey! I continued the antihistamine through nursing my son and began taking it after my daughter was born.
I work in Public Health and the atmosphere for me was extremely supportive. I was able to pump whenever I needed. I kept a pretty strict pumping schedule in order to keep up supply. I had my own office and hung a sign on my door while pumping. Admittedly, it was a little weird being topless in my office. I also enjoy wearing dresses, so sometimes that would have to come off to pump comfortably.
My director breastfeed her children and nursed her youngest until he was three! My supervisor was very supportive saying "tell me what you need or don't need and you've got it!" My supervisor would often schedule breaks during meetings around my schedule knowing I needed to pump. If coworkers needed me during that time they would email me if needed.
I think it would have been extremely difficult to make it a year without their flexibility and support.
Weaning came easy for us too. My goal was to make it a year and once we hit the year mark I was ready to wean. After 12 months I moved to morning and night nursing and then to night nursing only. I tried never to nurse my children to sleep. They'd occasionally fall asleep, but I tried not to make it a habit so they'd be able to fall asleep without nursing. Both of my children adjusted very well to weaning.
My wisdom for moms who are returning to work and hoping to pump and breastfeed is, Don't quit on your worst day. It's hard. If it were easy, everyone would do it. You'll get into a routine and it'll get easier, but if it doesn't it's ok to stop. And be ok with your choice! Mama's have enough to feel guilty about. Every mama and baby are different. Do what's best for you and your family.
The best tips I learned and would encourage moms to do are first Have an open conversation with your supervisor. Let them know what is needed to nourish your child. Sometimes that may be 3 pumping sessions during a work shift, it may mean 6. Know the breastfeeding laws in your State. I never needed to reference laws, but I have had friends that needed to.
I also found having two pumps helpful. I was able to keep one pump at home and one at work. It saved time and energy hauling my pump back and forth. Also, you don't have to wash pump parts after each use! Follow breastmilk guidelines for your pump parts. I would place my pump parts in a plastic bag and refrigerate after each use. I'd take the parts home and wash each evening.
Tip #3
Have an open conversation with your supervisor and know your rights!
Many employers really don’t know what pumping at work will entail so be sure to have an open conversation with your employer.
Be sure to ask for what you need including a clean and private space to pump and an appropriate amount of time to pump as well. It’s usually suggested to pump 20-30 minutes every few hours. It’s also important to have time for cleaning pump parts too if you end up needing to.
It’s also very important to read up on the Laws in your state for protecting your rights to breastfeeding.
Most employers are required by law under the Patient Protection and Affordable Care Act to provide all of the things above. You can read more about these laws HERE.
Pumping requires planning and sometimes having 2 pumps just helps things move smoothly.
Tip #4
Get yourself 2 pumps! One for home and one for work/to keep in the car.
Bethany’s Story
Bethany is a beautiful mother of 2. She breastfed her daughter, Abigail, for 15 months and is currently breastfeeding her son, Remi. She is a Teacher and was able to take off 13 weeks for Maternity leave with her daughter and is just returning to work after her son’s birth at 16 weeks.
This is her story in her own words…
I am a teacher at an independent private school. My first time going back to work I pumped until my daughter was 11 months old and my supply started to drop. At the time, I had my own room and mini fridge and had a great set-up! There have been several other moms at my school that have pumped during my tenure, so I feel very supported by them.
This year, due to COVID, will look very different. I've lost my room and now have a shared office to pump in. I have had to fight over the summer to make sure I still have my pumping breaks, due to the craziness of the school schedule.
My daughter weaned when she was 15 months old. We were down to just morning and night feedings after 11 months of pumping and creating a pretty full stash, but she got sick and didn't like to nurse since she was stuffed up. My goal was to breastfeed for a year, so I met my goals and then was open to nursing up until her second birthday.
My wisdom is first and foremost, Your employer has a legal requirement to allow pump breaks and a place to pump. Look up the legislation and know your rights as a breastfeeding/pumping mother.
It does take a lot of work and extra energy to pump when you're returning to work. But it is rewarding. I would recommend doing your own evaluation about how important it is for you to continue your breastfeeding journey. It was very emotional for me when my supply started to drop, even though we had almost made it to a year. Pumping is not as enjoyable as breastfeeding, so it's kind of a drag, but if it fits into your overall goals, it's worth it.
My two main tips for moms are,
Putting pump parts in a cooler or fridge! I use the same pump parts for the whole day and then wash at the end of the day. I recently bought the Kindred Bravely pumping and nursing bra for ease during my pumping breaks.
Drinking more water than I would normally, especially since I'm teaching and talking all day, my water intake has to increase.
Tip #5
Read up on pump parts and storage best practices
Tip #6
DRINK SO MUCH WATER!
You can always keep your pump parts refrigerated throughout the work day and then wash them at night!
This one goes for all breastfeeding mothers but especially those who will be talking or on their feet all day. Breastfeeding and pumping requires a lot out of the body. Keeping it fueled and hydrated is very important!
Grace’s Story
Grace is the beautiful momma to 3 kids! She nursed her first son, Sam, for 15-16 months, her daughter, Maggie, for 22 months and is still breastfeeding her 5 month old, Jack. She worked as a Marketing and Communications specialist with her first two and was given 8 weeks maternity leave. With her third she works as a Grant Writer for LifeNet and was given “12 wonderful weeks of maternity leave.”
This is her story in her own words…
My journey into breastfeeding started with my first son, Sam. He was born via an unplanned c-section. My milk came in fairly late (after 5 days) and learning to nurse him was difficult. I was in a lot of pain and couldn't get him to latch. I still remember one night after my milk came in. I couldn't get him to latch, he was screaming, and we were trying to feed him with a syringe and tube while he sucked on our fingers. I was crying and felt defeated.
But the next morning I took a look back at some breastfeeding resources the nurses had given me at the hospital and saw a number for their lactation consultants. I called as soon as they opened and they told me to come right on it!
Thankfully, just one visit with an International Board Certified Lactation Consultant (IBCLC) was the key for me. I hadn't been holding him to my breast in the best way, and she was able to show me how to help him latch. It was amazing. I couldn't believe he was doing it! After just that one visit we were able to nurse without any issues. I still remember holding my breath each time he would latch for a week or so after that lactation visit. I kept thinking it wasn't going to work and was so thankful each time he was able to successfully nurse. What a gift! I still think about that lactation consultant and how much I owe her! :) I nursed Sam for 15-16 months until he self-weaned while I was pregnant with his sister.
For me, nursing him (and all of my babies) has felt extra special as a working mom. It has been such a great way for me to reconnect with them after a day apart.
I pumped three times a day (while at work) for a year with both of my older kids and I am still pumping for my 5-month-old, who is at daycare. While pumping for my older two, I worked in a typical office setting as a marketing and communications specialist. Prior to my son's birth, they did not have a dedicated pumping space for moms and I was thankful that they created a private pumping area for me. My boss was very supportive of my desire to pump at work and made sure to avoid scheduling meetings that conflicted with my pumping times.
From others, there was a mix of weirdness, support, and silliness. One man jokingly called the pumping room the "dairy bar," others seemed to feel awkward when I mentioned I needed to leave a meeting to go pump, but many were supportive and encouraging. I felt very confident in what I wanted to do, and I think that helped me navigate any weird/awkward looks or comments.
I now work as a grant writer and communications officer for LifeNet International. LifeNet is a global health NGO that has a focus on improving maternal and newborn care in Africa, so they are very supportive of moms and breastfeeding! Again, my boss has been very supportive of my need to pump while at work.
The number one thing I would want a mom to know is that if you do want to pump, it will take some time to get used to the routine but it will get easier and you can do it!
I don't have a lot of wisdom for making the decision, because it is such a personal choice. I will say that I think it's important to own whatever choice you make. If you decide to pump, embrace it and prepare for the hard parts! If you decide not to pump, embrace that as well and know that you are making the decision that is best for your family! But I do want to include some #realtalk on the time/resources needed to pump each day that I have found useful:
1-1.5 hrs pumping: this would be an average of 3 pumping sessions each workday that can last 20-30 minutes, depending on how long it takes you to get a few let-downs of milk. I am able to work while pumping, but I know this isn't possible for everyone.
15 min washing parts: I keep my pump parts in the fridge and only wash them every few days, but the recommended practice is to wash the parts every day.
mini-fridge or cooler: You'll need a mini-fridge or strong cooler at work to store all of your milk.
private place to pump: You will most likely want a private office or room where you can pump multiple times a day.
When I started back at work I didn't have any friends who had pumped/breastfed while working, so I felt like I was on my own. I researched, joined facebook groups, and googled a lot. I am so thankful I stumbled onto the website KellyMom, where I found answers to most of my pumping questions. That website is essential reading for any mom who is thinking of pumping at work! Here are some of the specific tips that have been essential to my breastfeeding/ pumping life:
Have reasonable expectations: You are probably pumping enough. I've heard many moms think they aren't pumping enough because they only get one or two ounces when they pump. I was surprised to learn early in my pumping journey that it is typical for a mom to produce only 1 ounce per hour total (both breasts combined). So if you fed your baby 3 hours ago, and are disappointed because you just tried to pump and only got 3 ounces, don't be! That is typical and average! There are some moms who will not respond to a pump at all, but in general, most moms are pumping enough! This was a relief for me!
Your baby probably needs small bottles. Related to the above tip, I wish all nursing moms knew that most breastfed babies only need small bottles! I have never sent my babies to daycare anything larger than 4oz bottles of breastmilk—at that was at 1 year old. Right now, my 95th percentile 5-month-old gets three 3oz bottles at daycare, and he typically only drinks 2.5oz at a time. A good rule of thumb for determining if your baby is getting enough breastmilk while away from you is: are they getting at least as many ounces of milk as hours that you are separated (if you work 8 hours, they should be drinking at least 8 pumped ounces total)? My kids have varied in the exact amount they drink, but the amount has never exceeded 12 ounces total (three 4oz bottles). I was pretty amazed at that! While bottles of formula need to increase in volume as kids grow, our breastfed baby's bottles can typically remain the same size for most of their entire first year. Breastmilk changes as our babies grow and becomes more calorie-dense to match their nutritional requirements.
Pump as many times as your baby eats. If you make 3 bottles for their childcare provider, make sure you are pumping 3 times during your workday. This will ensure that your body continues to produce milk at the same rate that your baby is eating!
If possible, avoid using bottles when you are with your baby. This tip is only for folks who would like to breastfeed while they are not working. If you want to exclusively pump, this wouldn't apply to you! However, if you would like to breastfeed your baby when not at work, I would highly encourage you to make bottles a non-option if you are present. Our babies are smart! If they don't have the option of a bottle while they are with you, they are much less likely to start refusing the breast!
Get a free breast pump! If you live in the United States, make sure you get your free breast pump through your insurance! I used Aeroflow Breast Pump to get mine and it was super easy and now they send me free pumping supplies every few months to make sure my pump stays in good shape.
Tip #7
Set your Pump schedule according to baby’s eating schedule
Remember how milk production works – supply and demand.
So it’s really important to help train your breasts to expect to produce milk at a similar rate as baby is eating. Grace said it this way, “If you make 3 bottles for their childcare provider, make sure you are pumping 3 times during your workday. This will ensure that your body continues to produce milk at the same rate that your baby is eating! “ It’s also important to talk with your caregiver who will be giving the expressed milk to baby so you can be on the same page for how much to feed them and how much you should pump while at work.
Mariah’s Story
Mariah is a beautiful mother of 2. She nurse her daughter for 8 months and is currently nursing her 4 week old with the goal of 1 year. She was able to take off 12 weeks for Maternity leave with her first and will have the same leave with her second little one before returning to work as a Nurse.
This is her story in her own words…
As a nurse, pumping was difficult at work. My coworkers were supportive to a point, but I had a lot of guilt leaving my patient assignment 3 times a shift and handing them off to another coworker, knowing they were just as swamped as I was (12 hour shift, but I was typically at work for 13 hours total). There were a few coworkers, mainly men, that didn’t quite understand that me needing to pump wasn’t a few extra breaks during the shift, but a complete necessity in order to keep my supply up and to keep me from becoming engorged or getting mastitis.
“Wouldn’t it be easier just to give her formula?” was a phrase I heard all too often.
Another difficulty was that I worked nights - meaning my milk supply was higher than during the day, so I was more easily engorged if I didn’t pump while at work. And the icing on the cake - my body just simply didn’t respond to the pump well. Sitting in a glorified closet wasn’t exactly comfortable, and the pump felt so foreign. Looking back, I didn’t do enough research or use my pump outside of work enough to truly feel comfortable with it. I plan on pumping when I return to work after having my newborn, and I feel much more knowledgeable and much more empowered to do so. I now work with a lot more new moms who almost all are currently pumping/have had to pump recently at work, so I believe my work culture now will be more accepting of me pumping.
I decided to finally wean at 8 months with my first baby for my mental health.
My supply dropped after being at work for a few weeks, which made me feel guilty or that I was letting my baby down. Leaving my coworkers to deal with my patients made me feel guilty and that I was letting my patients and coworkers down. Letting myself get engorged made me feel guilty and that I was letting myself down. Ultimately, the guilt and lack of knowledge made me decide to stop. Oh, and my little one happened to get 4 teeth at the exact same time! A dear friend of mine was dealing with a large over-supply of milk and had hundreds of bags of frozen milk that she lovingly donated to me, so my little one was still able to receive breast milk for my goal of 1 year.
My wisdom for working moms is, Do what is best for YOU. If it’s important to you, do whatever you can to achieve your goals. But never let pumping get in the way of your mental health. And if a coworker says “what about formula?” it is perfectly ok to smile and walk away.
Pumping while working is hard, but working mommas are warriors. We can do whatever we set our minds to.
My only tip for moms is to Have a routine to set yourself up mentally to pump. Music, looking at pictures of your babies, eating. Whatever you need to be comfortable. Just don’t do work while pumping! Use that time to relax and allow your body the freedom to just focus on pumping milk for your little one.
For all those moms who also plan to breastfeed as well as pump when returning to work.
Tip #8
Breastfeed baby when at home
Babies are smart and often bottle fed babies prefer the ease of bottles to the breast after the get used to it. Most moms find success with morning and night breastfeeding when they make their home time with baby exclusively breastfeeding rather than also using the bottle. Continuing to breastfeeding when possible will also help keep supply up and and tell your breastmilk what baby needs through the saliva contact.
Tips #9
Let Pumping time also be relaxing time
Create a routine that is mentally relaxing while pumping.
When you are pumping at work be sure to bring snacks, music or even just an album of photos of your baby on your phone to scroll through. Milk comes to a lot easier when you can relax your body and think of baby. While some moms can continue working while pumping many moms have a stronger let down of milk when they are able to fully relax and allow themselves the 20-30 minute break from stress and activity..
Returning to work is a choice so many moms in this country make and so often they feel like providing breastmilk for baby has to go out the window once they return from maternity leave. I’m so thankful for these moms and their experience and passion for sharing with other moms. Like many of them have said, it’s not easy but can be very rewarding. But it’s 100% a choice!
Just Remember;
it’s always ok to do it for as long as you can or want.
And it’s ok to ask your work or supervisor for what YOU need!
