Returning to work as a new mom can be incredibly challenging after having your little one and spending weeks off on maternity leave. You’re trying to juggle an entirely new routine—from daycare drop-offs (cue the tears) to feeling like you’re behind at work—and it can feel like a lot. Now, on top of everything else, you must figure out how to pump at work.
Feeling overwhelmed at the mere idea of trying to express breastmilk at the office is expected. You have to find the time to do so, a space you feel comfortable and not exposed to, figure out how to keep the breast milk cold—all while staying on top of your work deadlines and meetings. Take a deep breath, and remember, with the right plan and advice, pumping at work can start to feel like just another part of your routine.
Here, we provide practical, real-world advice on how to pump at work, from navigating conversations with your employer to coming up with a pumping schedule that works for you, your job and your baby. You’ll hear from experts and moms who have been right where you are. So, let’s dive into all of the tips you need to know how to pump at work.
Preparing to Pump Before You Return to Work
The key to learning how to pump at work starts with preparation. Here are some important steps you should take before you return to work.
Know Your Rights
As a working and breastfeeding mom, you have legal rights that guarantee break times and access to private spaces to pump. In the United States, the Fair Labor Standards Act (FLSA) requires employers to provide reasonable break times for you to pump for one year after you give birth to your baby. The FLSA also requires employers to provide you with a place other than a bathroom to pump at work. This place must be out of view and free from intrusion from the public or your coworkers. Knowing your rights is so important so you can advocate for them if they’re not provided
Create a Pumping Schedule
Before you return to work, plan out a pumping schedule that aligns with your baby’s feeding times. This can help you maintain your milk supply and avoid any discomfort that happens with missed pumping sessions, like engorgement. Try practicing your routine a couple of weeks before you return to work. This will allow your body (and baby) to adapt and make it easier to stick to your schedule in the office.
If you’ve been exclusively breastfeeding up until returning to work, lactation consultant Sarah Peck, RN, MSN, IBCLC, recommends introducing a slow-flow bottle early and often. “Keep the bottle in the infant’s life at least every other day until you go back to work to prevent bottle refusal. If you did not do this, I would recommend hiring a lactation consultant to give you tips and tricks to transition a baby to bottle fast upon returning to work,” she explained.
Talk to Your Employer in Advance
It can also be beneficial to have an open conversation with your employer or your human resources department about your need to pump. During this meeting, you can request access to a private space and ensure they are knowledgeable about your pumping needs. This way, when you do actually return to work, there’s no confusion for you—or your employer.
Setting Up Your Pumping Space
Your work environment plays a huge role in the success of pumping at work. Here’s how to create a comfortable and efficient pumping setup.
Finding the Right Space
The first step is to find a private room that is free from any interruptions. Remember, your employer is required to provide a place like this that is not a bathroom, as they are neither clean nor comfortable for pumping. Many businesses will create lactation rooms with fridges, screens for attending meetings and other accommodations for breastfeeding women.
If your company does not provide these accommodations, there’s a few different things you can do. If your workplace has a room that isn’t used often, ask to reserve it for pumping sessions. You can also ask to work remotely during the times you need to pump or use noise-canceling headphones to help you feel more comfortable and focused during pumping.
Essential Pumping Supplies
After finding your space at work, ensure you have all your pumping supplies and equipment ready. “I recommend familiarizing yourself with the pump and preparing any necessary accessories depending on your work environment. You may need a thermos for your pumped milk, ice packs, storage containers or a second set of pump parts,” Peck said.
Often, pumps are covered by insurance for nursing mothers. To get one through insurance, you’ll want to contact your provider to confirm your coverage and get a list of the approved pumps. From there, you can order it from your healthcare provider.
It’s also not a bad idea to keep an extra set of pump parts at work or in your car to avoid any panic if you forgot something. The last thing you want is to ignore a part of your pump and be stuck in a bind.
How to Manage Time Effectively While Pumping
We know that balancing work responsibilities and pumping can be tricky. Here’s how to ensure that you pump regularly without compromising productivity—or your milk supply!
Block Off Time in Your Calendar
Peck recommends figuring out when you need to pump and block out that time beforehand. You’re essentially scheduling your pumping sessions as non-negotiable breaks in your calendar to avoid scheduling conflicts. Blocking out this time can help you stay organized and let your coworkers know you’re unavailable during these breaks. Peck also emphasized including time in your break to clean your pumping parts and store your milk afterward.
Multitasking Tips
If you feel like you might be missing too much time at work while you’re pumping, you can use a hands-free pumping bra to allow yourself to continue working. You can use your time and free hands to answer emails, review documents, or even hop on a call. Multitasking can help you feel productive while pumping. But also, if you need the time to just relax, that’s completely okay.
Maintaining Your Milk Supply While Pumping at Work
We know trying to maintain your milk supply even when your work schedule becomes hectic or stressful can feel like a big challenge. Here are some tips to help you keep your milk production steady, no matter how busy you get.
Stick to a Consistent Schedule
Routine is key. So, sticking to a regular pumping schedule can help keep your supply steady.
“You do not have to line up your pumping sessions with your infants exact feeding times. Try to time them regularly apart so that you maintain a rhythm to preserve your supply, but it doesn’t have to be perfectly lined up. Figure out when you need to pump and block that time beforehand,” Peck explained.
Try pumping every two to three hours. Even on busy work days, try to make it a priority to pump, which will avoid any discomfort and keep your supply steady.
Stay Hydrated and Nourished
In order to support your milk production, drink plenty of water. While breastfeeding, you should be drinking around 16 cups of water a day. That might sound like a lot, but there are a few things you can do to ensure you’re meeting that goal. You can keep a water bottle at your desk and aim to finish a certain amount by the end of your work day, add nutrition tablets to your water or even purchase a ‘countdown’ waterbottle that tracks your ounces. It’s also super important to eat healthy and balanced meals. You can keep some healthy go-to snacks at your desk to make it in between meals.
Navigating Common Challenges of Pumping at Work
There are a few common challenges mothers face when it comes to learning how to pump at work. It isn’t always easy, but with the right planning and mindset, you can get through anything that comes your way.
Dealing with Busy or Inflexible Workdays
When your workdays get packed, it can be hard to find ample amounts of time to get in a full pumping session.
“Block your calendar or set an audible alarm on your phone, and stick to it as much as possible. Sometimes I felt like I should de-prioritize my pumping session to just finish a report in time or get one more email, so having that visible/audible reminder, not just for me but for my colleagues, was so helpful,” Rachel Kaulius, an account executive at Mamava, suggested. “I also named my calendar blocks very intentionally so that colleagues respected my time. It’s easier for someone to book over a ‘busy’ block than a ‘Pumping session’ block.”
Managing Milk Storage
You might also be concerned about where to store your milk at work. The ideal place to store it would be a fridge, but if your workplace doesn’t provide a refrigerator, keep your milk in a cooler bag with ice packs, kind of creating your own freezer stash of breastmilk. Also, always label your milk with dates to ensure it stays fresh.
Addressing Stigma or Lack of Support
Unfortunately, some working moms find the most frustrating parts of learning how to pump at work, not even revolving around the actual pumping. It’s the negative attitudes or lack of support from colleagues or management. If you encounter this, advocate for your needs by calmly explaining the importance of pumping for your health and your baby. Some people don’t get it, especially if they’re not a parent. So, a little education and prepared responses to pushback can help them understand.
How to Stay Comfortable and Relaxed While Pumping at Work
Relaxation plays an important role in pumping success. Here are some strategies for staying calm and focused while pumping at work.
Use Relaxation Techniques
When stressed out at work, it can be more challenging for your body to pump. To calm and relax your body, you can practice deep breathing or mindfulness during pumping to reduce stress and encourage milk flow. You can also listen to calming music, your favorite podcast or even look at pictures of your baby to help you relax.
“I didn’t realize the steps it would take to simply be ready to pump: cleaning, setup, getting situated somewhere comfortable. Pumping also kind of requires a different brain space than nursing. It seems like more of a chore than simply feeding your baby. So sometimes I would have to hype myself up,” Rebecca Parker, a small business shared, said.
“It is hard to figure out how to divide your time and attention between the work of feeding a human you just grew and birthed and the work of … well, work. I am lucky that I work for myself, so I had flexibility when it came to stepping away to pump. I have since afforded that flexibility to my nursing employees—whether it is plenty of time and space to pump or nurse their kiddo during work hours. I think it’s key to have an open and honest conversation with your co-workers and employers about what your new reality might look like.”
Stay Organized
Keep your pump parts clean and organized by using sterilizing bags or wipes to quickly clean parts between sessions. When the next pumping session rolls around, your parts are ready for you. You can also create a designated sport for your supplies, like a drawer in your desk or a bag, so you know where everything is.
Balancing Pumping and Career Goals
Figuring out how to pump at work doesn’t have to hinder your career ambitions. With the right planning and support, you can continue breastfeeding and thrive professionally.
Advocating for Flexibility
One of the best ways to balance work and pumping is to talk to your employer about flexible work arrangements or remote work options that allow you to continue pumping. Whether it is just shifting around your schedule for pumping breaks or taking a few days to work remotely each week, having open conversations with your employer can go a long way when it comes to creating a work schedule that aligns with your needs.
Self-Care as a Working Mom
Learning how to pump at work is tiring! Remember to make time for self-care and always ask for help if you need it. You and your baby are top priority, even when balancing your work responsibilities. Whether it’s delegating a few more tasks to your chain of command or relying on emotional support from your loved ones, reaching out for help can make a load of a difference.
“Being a nursing working parent feels like a lot because it is! So in case nobody told you today, I see you and I’ve been there and you deserve to be proud of you,” Kaulius said—and we couldn’t agree more.
