Returning to Work as a New Mom:

The Ultimate Guide to Pumping at Work

Going back to work as a new mom can be tough. You are handling your job and taking care of your baby. Now, you need to find a way to keep breastfeeding or pumping while doing everything else. Don’t worry, many moms feel the same way. With some planning, you can continue breastfeeding or pumping successfully.

If you’re looking for more in-depth advice, be sure to check out our latest podcast episode. We dive deeper into real-world tips and strategies for new moms.

In this blog, we’ll go over everything you need to know about pumping at work. This includes picking the right equipment to keeping your milk supply up.

1. Why Pumping at Work Is Important

Breastfeeding is a special time for both you and your baby. But when you return to work, it doesn’t have to be the end of your breastfeeding journey. Pumping allows you to express breast milk while you’re away from your baby. This ensures that you can continue to nourish your little one with breast milk even when you’re at the office.

Pumping at work might seem like a lot, but with a good plan and the right gear, it can be easier than you think. By setting yourself up for success ahead of time, you can keep breastfeeding or pumping, and still do your job effectively.

2. Use a Hands-Free Pump (But Not Right Away)

One of the most helpful tools for breastfeeding moms today is the hands-free pump. Models like Willow Go and Momcozy let you pump while you do other things—perfect for busy moms who need to multitask at work.

However, you should wait until your milk supply is fully established before using a hands free pumping regularly. We recommend waiting until after the first month postpartum. This is because wearable pumps might not remove milk as effectively as traditional pumps. In the early days, you want to make sure you’re pumping enough milk to establish a strong supply.

Once your milk supply is established, a hands-free pump can be a great secondary option. Ideally, when you’re on the go or need to pump during your commute.

3. Find the Right Pumping Bra

The right pumping bra can make a huge difference in how well your pump works. If you’re using a hands-free pump, you’ll need a bra that holds the pump securely in place without being too tight.

A good pumping bra keeps the pump in the right place. This helps with suction and makes the experience comfortable and effective.

Look for a bra that’s snug enough to keep the pump in place but not so tight that it cuts off circulation. Just remember, the more secure the fit, the better the pump will work.

4. Flange Size Matters

The flange is the part of the pump that fits over your nipple. If it’s too small or too large, it can cause discomfort or reduce how much milk you express. Using the right size flange is crucial for comfort and efficiency.

It’s best to wait until after delivery to buy flanges, since your body will change in the first few weeks postpartum. While some women have their flanges measured during pregnancy, this measurement may not be accurate.

After delivery, check your flange size again. This will help ensure it fits well for a more comfortable and effective pumping session.

5. Replace Pump Parts Regularly

Just like any piece of equipment, your pump parts will wear out over time. The most important parts to replace are the membranes and valves, as these are the components that control the milk flow. Over time, these parts lose suction, which can lead to a decrease in milk output.

To keep your pump working at its best, replace the membranes and valves every 3 to 4 weeks. Many pumps offer replacement kits, or you can buy the parts separately. By keeping your pump in good working condition, you’ll ensure that it’s always performing at its best.

6. Pumping During Your Commute

Pumping while you commute is a good way to get in another pumping session. It does not take time away from your work or your baby.

Whether you’re driving or taking public transportation, you can use this time to pump.

For example, if you breastfeed your baby in the morning before work, you can follow up by pumping on your way to the office. A hands-free pump works well for this since it lets you pump while keeping your hands free. Just make sure you’re focused on driving if you’re on the road—safety always comes first!

Pumping during your commute is not a substitute for your regular pumping times. However, it can help you collect extra milk for when you are away from your baby.

7. Space Out Pumping and Nursing Sessions

When you’re breastfeeding your baby in the morning and then pumping during the day, it’s important to space out your sessions. Ideally, you should have at least 90 minutes between your last pumping session and the next breastfeeding session. This gives your body time to refill your milk supply, ensuring that your baby gets a full feed.

It’s also important to note that your milk supply naturally fluctuates throughout the day.

Prolactin helps make milk. It is lower in the afternoon and evening. To help your baby get more milk, try to spread out your pumping and nursing sessions.

8. Add a Bedtime Pump

A bedtime pump is a great way to keep your milk supply strong. If you’re not able to pump as much during the day, this extra session can help make up for it. It’s especially helpful if your baby isn’t sleeping through the night and still needs nighttime feeds.

Pumping before bed can also help maintain your milk supply, especially when you’re adjusting to a new work routine. By adding a bedtime pump, you can keep your supply up even when your daytime schedule gets busy.

9. Weekend Pumping Strategy

Weekends are a great time to “catch up” on pumping. If you’ve been having trouble keeping up with your baby’s milk needs during the week, use the weekend to build your milk stash.

Power pumping  is a great way to boost your milk supply over the weekend.

This extra effort can help you prepare for the upcoming workweek, ensuring you have enough milk for your baby. While you don’t want to overdo it, using weekends to pump extra milk can help keep you on track.

10. Use a Milk Cooler for On-the-Go Storage

When you’re pumping at work, you need a way to store your milk until you can refrigerate it. A milk cooler is essential for keeping your milk cold while you’re on the go.

A cooler like Ceres Chill can keep your milk cold for 20 hours. It is great for busy moms on the go.

Glass bottles are a great option for storing milk, but they can be bulky. Consider getting a compact cooler to keep your milk safe and cold. You don’t want to risk your milk getting too warm before you’re able to refrigerate it.

11. Manage Your Expectations

Returning to work and balancing breastfeeding or pumping can be stressful. It’s important to remember that some days won’t go as planned, and that’s okay. Don’t get discouraged if you don’t meet your pumping goals every day.

Stress can negatively affect your milk supply, so it’s important to give yourself grace. If you miss a session or don’t produce as much milk as you’d like, don’t worry. Your milk supply will adjust over time, and you’ll find your rhythm.

Conclusion

Pumping at work doesn’t have to be overwhelming. With the right tools and plans, you can keep breastfeeding or pumping while handling work and home life.

Use a hands-free pump, find the right pumping bra, space out your pumping and nursing sessions, and add a bedtime pump to keep your milk supply strong.

Remember, give yourself grace during this transition. Every mom faces challenges, but with the right support, you can do this!

If you’re feeling overwhelmed, know that you’re not alone. Many moms have gone through this, and there are plenty of resources available to help.

Talking to a lactation consultant, meeting other working moms, or just taking a breath can help.

For more tips, look at my Breastfeeding and Pumping Guide. It has helpful advice and answers to common problems.

And if you need personalized support, I’d love to help! Book a 1:1 consult with me and my expert team. We’ll work together to make your breastfeeding and pumping experience as smooth as possible.

In your corner, always! – Hillary