by Katie Kennedy, RN, IBCLC
Breastfeeding a baby is a full-time job! Finding the balance between parenting and working is challenging when we return to our other “real” job.
The good news is that it is possible to continue providing breastmilk to your little one and maintain your supply after returning to work, if that is your goal.
Returning to Work: Advice on Pumping & Mother/Baby Well-Being
And as your caring pediatricians, nurses, and lactation consultants, we are here to support you in every way we can.
For many new moms, the thought of pumping at work comes with a lot of questions about how to prepare, how often to pump, and what supplies to bring. As one of PANW’s lactation consultants, I’m here with information and tips our breastfeeding mothers need to help make the transition back to work go a little more smoothly.
You Have the Right To Pump!
The American Academy of Pediatrics (AAP) recommends exclusive breastfeeding for six months, followed by continued breastfeeding as complementary foods are introduced, and continuation of breastfeeding for two years or longer – as mutually desired by mother and infant.
Even though medicine shows the benefits of breastmilk, not all workplaces necessarily prioritize maternal or infant health. Lucky for us, federal law has mandated ways to protect breastfeeding/pumping employees. Since 2010, the U.S. Department of Labor’s Wage and Hour Division has enforced the Break Time for Nursing Mothers Law, which applies to nonexempt (hourly) employees covered by the Fair Standards Act. Employers are required to provide a place to pump that is not a bathroom and a “reasonable” time to pump.
“I’ll Cry If I Want To:” Big Emotions Are Totally Normal
As reassuring as it is to know that medicine and the law have our backs when it comes to breastfeeding and pumping, the end of maternity leave and a return to work is still a big transition that can bring a lot of intense emotions. It is normal to feel the full spectrum of powerful emotions: worry, sadness, stress, resentment, relief, excitement, and or guilt.
When I think back almost 20 years ago, and going back to work after my first son was born, I clearly remember the flood of feelings. I was a mess! I also remember how grateful I was for my wonderful coworkers. The nurses I worked with encouraged me to take my pumping breaks on time and smothered me with questions about my son (I gladly answered their questions in great detail).
Find Coworker Support Wherever You Can
My experience aligns with research that shows the significant impact of supportive colleagues on breastfeeding continuation. Data collected by Michigan State University and Texas Christian University found that positive reinforcement from coworkers, specifically female coworkers, increases a mom’s perception that she can be successful with breastfeeding and pumping.
Surprisingly, coworkers have a greater impact on empowering women to reach their breastfeeding goals after return to work than family and friend support (although those are important too!). Consider having conversations with coworkers you trust about how much their support means to you (and your baby) so they can help be your cheerleaders and advocates.
In addition to a workplace with a mother-friendly climate, there are other ways to help ease the transition back to work after a baby.
Transition Tips When Navigating Breastfeeding & Pumping at Work
- Proactively communicate with employers (and colleagues). Before taking maternity leave, talk with your employer about pumping accommodations. Decide on a private space, ideally with a lock. It’s also helpful to discuss how much time you anticipate needing for each pumping break. “Reasonable” pumping time varies from mom to mom, but you can generally expect that you will need at least 20-30 minutes per pumping session.
- Speak to health insurance reps. Contact your insurance early on about pump benefits. Most marketplace insurance companies cover all or a significant portion of breast pump equipment. A double electric pump is most efficient at draining milk. If financially feasible, invest in spare pump parts and a hands-free bra.
- Get the baby used to a bottle. If you haven’t used a bottle before, start introducing it to your baby at least a few weeks ahead of when you plan to return to work. It can take some trial and error to transition a baby from breast to bottle. Aside from helping to prepare baby, it also allows other caregivers and family members a chance to bond with the baby.
- Store breastmilk ahead of time. For peace of mind, you can stockpile some breastmilk in the freezer before you return to work. You don’t need gallons and gallons (seriously)! Most moms feel reassured with three workdays’ worth of saved breastmilk. The easiest time to pump for stash-building is either immediately after the first morning feeding or while the baby is sleeping (once he/she is sleeping longer through the night).
- Practice getting ready and into the car for work. Do a work “dress rehearsal” (or three!) that gives you a chance to practice preparing and packing your pumping bag for work. I recall how easy it was to forget pump supplies as a sleep-deprived new mom. If you’re the one dropping off baby at daycare, it might be helpful to practice the routine in its entirety, including the drive to your daycare location, unloading the baby, and checking them in. If you’ve never done it before, practicing beforehand gives you a realistic timeframe for scheduling your morning.
- Pack one of your baby’s photos, unwashed blankets, or onesies. In addition to all the pump parts, it’s also beneficial to have photos/videos of the baby and something small (clothing/blanket) with his/her scent. By watching and smelling the baby, you elicit a hormone response that will help with let-down (milk flow).
- Pack healthy work snacks and lunches. It should go without saying, but staying nourished and hydrated helps maintain your milk supply. Pack your favorite healthy snacks for something to look forward to while pumping!
- Try to keep the pump schedule in sync with the baby’s feeding schedule. This may not always be possible, but ideally, you should pump to replace missed feedings. So, if your baby eats approximately every three hours, you should aim to pump three times in an eight- to nine-hour shift. This is good information to share with your employer in that pre-work conversation.
- Don’t overanalyze pumping output. After pumping, high-five yourself instead of worrying too much about how much breastmilk you got. Remember that the pump is not an accurate gauge of milk supply, because your baby will drain you more effectively than a pump.
- Keep pumping equipment clean. In terms of cleaning pump parts, there are numerous options. Soap and water work well, but you can also purchase sanitizing wipes or microwave bags that could save you time. If you have an extra set of parts, this significantly reduces cleaning time.
- Nurse as much as you can with your baby. When reunited with your baby in the evening and on the weekends, nurse a lot! This will help to maintain your established supply.
Above all, though, be easy on yourself during this transition back to work after baby.
It may take time to find your rhythm and balance between parenting and career. Doing what is best for you and your baby looks different for everyone. My hope is that we normalize pumping at work, but also that we do not shame those mamas who struggle with or choose not to breastfeed or pump. Universally, we should support each other with our parenting choices and efforts!
Have Questions or Concerns About Pumping or Returning to Work?
Pediatric Associates of the Northwest is always here for you with expert advice and compassion! If you have more questions about pumping, preparing for a return to work, or maintaining your milk supply, schedule a visit with our board-certified lactation consultants. We love nothing more than to support breastfeeding mothers and to ease any anxiety or concern that’s so common in the early months of parenting.
