Whether we’re first time moms or we are returning to new motherhood with a little experience under our maternity belts, we might be feeling anxious about pumping at work.
Pumping has – and probably always will be – one of the harder parts of our motherhood journey.
It’s nothing less than a part time job, requiring significant commitments of time, money, and energy.
We’re not doing all that hard work for fun. The American Academy of Pediatrics recommends that babies be fed only breast milk if able for the first six months of life and then with complementary foods for at least 2 years.
On the other hand, the average length of maternity leave in the United States (including both paid and unpaid leave) is a measly 10 weeks.
As the kids say – the math ain’t math-ing.
That means that most breastfeeding moms returning to the office have to pump at work.
The challenges of pumping at work
Pumping at work is anything but easy.
Time limitations, unfamiliar surroundings, space restrictions, and work stress all combine to make it challenging for working moms.
Time limitations
It takes time to pump – a lot of time.
With each pumping session lasting between 20-30 minutes from start to finish (including set up and post-pump cleaning time), and the need to pump every 2-4 hours to maintain milk production, we can see how that time starts adding up.
Unfortunately, not all jobs are generous with the time given to pump, and in some settings it may not be possible to take long breaks away from our work.
Unfamiliar surroundings and work stress
Our comfort level in our surroundings and our mental state can affect our pumping experiencing by increasing (or decreasing) our stress levels.
That, in turn, can have an effect on our milk output.
If we are stressed out or uncomfortable, we may find it difficult to get a good letdown and may end up with a low milk volume.
Unsupportive coworkers
The experience of pumping is intensely personal and time-consuming.
Not all of our coworkers will understand why we need to take time to pump, why we are pumping for so long, why we can’t work while pumping, or why we need a whole room to ourselves.
Some might feel resentful that we’ve reserved the shared room at noon every day for a year when they’ve been used to using it for their break, or that we’re now taking up more space in the fridge with all our storage bags.
Unsupportive coworkers can be a big challenge for many working moms who are trying to navigate office relationships while managing mom duties.
Milk storage issues
When it comes to storing and using breast milk, there are very specific rules for safety.
There are variations of this rule out there, but on the advice of my lactation consultant I followed the 6-6-6 rule: fresh breast milk can stay out at room temperature for 6 hours, in the fridge at a temperature between 32-39 degrees Fahrenheit for 6 days, or in the freezer at a temperature below 0 degrees Fahrenheit for 6 months.
Keeping our milk stored safely at work might be a problem if we don’t have access to a refrigerator at work, if the fridge gets opened a lot, or if there’s just not enough space in it.
9 things I did to prepare for pumping at work after maternity leave
1. Communicated my pumping schedule
When we are pumping, it’s important to pump around the same time every day as our body starts to adjust and produce more milk at those times.
Before I returned to work, I created a few outlines of what my pump schedule at work might look so that I could stay consistent and on schedule.
A pump session every 2-3 hours is standard, but every 3-4 hours was more realistic for my work setting.
Having a few alternate schedules made it easier to communicate with my managers and coworkers about my needs, and it helped me figure out what would work best for everyone.
2. Secured a pumping space
The last thing we want when we return to work is to be scrambling to find a place to pump, especially if we’re on a tight schedule.
Before I went back to work, I figured out where I would be pumping most of the time and let my coworkers know about my plans and schedule.
I made sure that there was a comfortable and secure place to pump that would be available when I needed it.
Studies show that the quality of the room actually matters when it comes to the pumping experience – is there a desk or surface to put our pump and accessories? Is there a comfortable chair? Is the room spacious enough? Is there space to set up a laptop if we plan on working?
Legally, most women should have access to a private room that is not a bathroom for up to one year to pump after our baby is born.
It might not be the same room every time, but there should be a space available to us that meets those requirements.
3. Talked to HR and my managers
Getting in touch with my company’s HR department was crucial before returning to work in order to understand what their breastfeeding and pumping policies were.
I wanted to make sure that I had accurate information when communicating with my managers and when advocating for myself if needed.
Many managers themselves may not even be fully aware of the company’s pumping policies, so it’s important that we familiarize ourselves as well instead of depending solely on them for information.
4. Bought a good pumping bra
A good pumping bra is one of the most basic but necessary things we need for pumping, whether at work or at home.
I made sure to have a few sets of solid, supportive pumping bras that were adjustable, comfortable, and able to securely hold my pumps.
5. Took lots of videos and pictures of my baby
Holding and hearing our babies stimulates the production of oxytocin, which causes our milk to flow.
I couldn’t exactly take my baby to work, so the next best option was to have a ton of videos or pictures to look at on my phone when pumping.
Seeing and hearing my baby’s voice helped stimulate letdown on those days when my mind was out of focus or I was stressed at work.
6. Practiced putting together my pump parts
Being a first time mom who had never used a breast pump before, I was pretty anxious about pumping in general.
I made it a priority to get comfortable with my pump and practiced how to assemble it a few weeks before I got back to work.
I didn’t want to waste time fumbling with it in a time-constricted and unfamiliar environment while I was just transitioning back into work.
The preparation was worth it, especially considering how new it all was at that time.
7. Organized my pumping supplies and prepped the night before
Prepping the night before was absolutely essential to a smooth pumping experience at work.
I pre-assembled as much of my breast pump as I could, labeled all my milk bottles according to my pump schedule, and packed everything away so it was ready to go the next day.
Saved me so much time at work!
8. Bought multiples of my pump parts
Buying multiple sets of pump accessories is totally optional, but it was a huge timesaver when I had to do multiple pumping sessions in the workday.
After every session, washing each piece with soap and water and letting it dry completely on a paper towel takes a lot of time – time that I did not have at work.
I also felt uncomfortable at the thought of laying my parts out to dry in the open in an office, and there was also the possibility that the parts would not even dry fully between pumping sessions.
Buying multiples of my pump parts eliminated those concerns.
It’s costly, but I didn’t won’t have to worry about cleaning and drying everything while at work.
9. Invested in a wearable pump
We don’t need to have wearable pumps to pump at work, but it made things a lot easier for me.
They’re generally less bulky, easier to carry and have less parts to worry about than traditional electric pumps.
Also, we can move around freely while wearing them, which is a huge bonus.
Overall, they made for a much more hassle-free experience while pumping at work.
I used the Elvie wearables at work and overall had a good experience. Here is my review of it, including everything I liked and didn’t like about using it.
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