It’s time to head back to work after maternity leave is over, but you’re nervous about breastfeeding at work? I’m right there with you! Ah, the bittersweet moment when it is time to return to work! Mostly bitter, partly sweet. The return to work after having your child’s birth is scary for most. You’re happy to have adult interaction on a daily basis, but also full of anxiety and guilt for leaving your baby for 8 to 10 hours a day. Your baby has been dependent on you for so long and now you will have to leave them with someone else while you begin to figure out how to return back to pre-baby work routines with less sleep, but a fuller heart. On top of that, if you’re a breastfeeding mother, you’re also trying to figure out howl you will find a private area to express milk while also maintaining milk production.
When I was preparing to return to work I was frantically researching to try to make sure I had packed and purchased everything I needed to have a successful day. I want to help you have everything you need to make your return to work as smooth as possible.
This blog post is all about everything you need to prepare for breastfeeding at work!
Pump
Having a good pump for breastfeeding at work is key to successful pumping at work. Everyone is different and breast pumps are different. You’ll want to find one that is comfortable and can efficiently express breastmilk. The key to finding the right breast pump is testing out the pump before you return to work. Here are some things to consider when thinking about choosing the right breast pump for you:
- Type of pump. Will you choose manual, electric, or hospital grade?
- Portability. Can you easily carry the pump home and to work? Can you wear it while working?
- Noise. Is the pump loud and distracting?
- Comfort. This one is obvious! And why I suggest trying out the pump before bringing it to work. You’ll need to make sure it is adjustable and you understand all the modes and parts necessary.
- Insurance coverage. Most insurance will cover a free breast pump. If I didn’t like the breast pump covered by the insurance, my insurance at the time would cover up to a certain amount and I could pay the difference for another breast pump.
- Features: Consider additional features such as battery operation, double pumping capability, quiet mode,
Tip: Put your pump together the night before! This ensures you don’t forget parts of your breast pump! Trust me, I’ve been there and I wish that on none of you.
Some Breastpump Reccomendations From My Experience:
Hands-Free Breastpump
Electric Breastpump
Cooler
You’ll want a cooler to store milk! Consider getting a small, compact cooler, similar to a lunch box that can easily fit in your work fridge. If you have a mini fridge in your office, that is even better! Do not forget the ice packs for the cooler! On your commute from work, you’ll want to make sure you keep your breast milk on ice to preserve your hard-earned breastmilk.
Manual Pump
I would suggest having both and electric and manual pump when you’re breastfeeding at work. Manual pumps are perfect for quick pumping sessions or just to relieve yourself in between pumping sessions. For me, a manual pump was perfect when I needed relief and didn’t have time to have a 30 minute pumping session.
I also love how compact the manual pump is and that it is easy to travel with. Your manual pump can be kept in your desk drawer or in your car. I would suggest leaving this pump at work and not bringing it home with you! That way you always have a backup if you ever forget your electric breastpump.
Breastpads
When you’re first starting out with breastfeeding at work, you’ll need remember your breastpads! Leaking is inevitable and work is not necessarily a suitable place for leaky boobs. I love reusable breastpads because they are more gentle on my breasts and they save me time and money. Instead of continuously buying new breastpads, I can simply wash and reuse these. In addition, I never like the sticky reside left from the single-use breastpads.
Tip: store extra everywhere – in your purse, in your car, in your work bag, in your desk, etc.
Your cellphone/e-book
This one is obvious, but I wanted to include it so you remember to charge your phone because you may not have the opportunity depending on the type of private space you have for pumping at work.
Tip: I use my pumping time to Facetime my son and read. I don’t enjoy pumping, AT ALL. So I must be doing something to occupy my time to make sure I give myself a full 30 minutes to pump. Use this as a reasonable break time to recharge while you express breast milk.
Pumping Bra
Along with your breast pads, pumping bras are so essential. Make sure you have a bra that helps you be able to be hands-free while pumping!
Breastmilk Storage
I prefer to use breastmilk storage pods as opposed to breastmilk storage bags because they’re reusable, better for the planet and plastic free! These are so easy to use and you can place in.
Tips for breastfeeding at work/ pumping at work
- In the United States, you are covered under law to have time for milk expression in a functional area that is not a bathroom toilet stall (source).
- Communicate with your employer to understand the rules for breastfeeding employees in your specific workplace
- Before you return to work, make sure there is a dedicated space or lactation rooms available for you. Having a private place you feel comfortable pumping is key! Your space should have a door that can lock and an electrical outlet. A bonus is private room that also has a sink or fridge!
- When you first return, give yourself a reasonable amount of break time. I recommend 45 minutes to get comfortable in your lactation space, set up, change, pump, and pack up.
- Over time, you’ll get faster. Eventually, my duration of optimal breastfeeding at work was about 30 minutes.
- I took 10 minutes to get ready, 20 minutes to pump, and 10 minutes to put everything away.
- Resources and federal government websites for a nursing employee
How much breastmilk will you need when breastfeeding at work?
If you’ve been exclusively breastfeeding, the hardest part of knowing how much milk to pack is knowing how much your baby actually drinks each time they feed.
Here is how I figured out how much milk to pack each day:
According to research babies at 2 – 4 months eat 4-6 ounces of milk per feeding every 3 to 4 hours.
- I am away from the baby from my son from 7 am – 4:30 pm = 9.5 hours.
- During that time, my son will most likely eat 3 to 4 times from a bottle.
- Each of those feedings will be about 4 to 6 ounces. I tend to go with higher numbers to be safe.
- Calculation: 4 bottles X 6 ounces = 24 ounces/day
My Pumping Schedule while breastfeeding at work / pumping at work
5:30am – Wake up and get dressed and ready for the day
6:00am – Baby wakes up
6:00am– 6:10am – Nurse baby
6:10am – 6:30am – Get baby dressed for the day
6:30am – 6:40am – Cuddles and a little playtime before leaving the house
6:55am – Arrive at daycare/caregiver’s house
7:05am – Commute to work
7:30am – Arrive at work
9:00am – 9:30am – First breast pump session
11:30am – 12pm – Second breast pump session
3pm – 3:30PM – Final breast pump session
4pm – Commute to daycare/caregiver’s house and back home
5pm – Breastfeed as soon as we get home
5:30pm – Dinner, playtime
6:30pm – Bedtime routine
7pm – Bedtime for baby
Remember, you should have adequate support on your newest journey as a breastfeeding at work mom. Be sure to check out the resources I provided to make sure you have suitable facilities for pumping at work and consider the federal law and state laws that protect your rights as a female employee during the duration of breastfeeding.
I hope this blog gave you everything you needed to know for breastfeeding at work.
Check out the other blogs in my breastfeeding series:
Leave a Reply