Highlights | Pumping tips for work
- Practice pumping and bottle-feeding before you return to work.
- Missing your baby is normal, so talk with your support people about what you can do to cope.
- Review what lactation amenities are available to you with your supervisor.
- Try to schedule regular pumping sessions throughout the workday.
Congratulations — you’ve welcomed a new baby into the world. Now after navigating those sleepless newborn nights, you’re preparing to return to work.
If you’re nursing, you may be wondering: How much time will you have to pump during the workday? What private space will you use to pump? And will your milk production be impacted by your return to work?
There’s a lot to think about. That’s why UW Medicine lactation consultants Barbara Lautman, RN, and Nancy Estill, RN, are sharing their tips for how nursing parents can make the transition back to work as smooth as possible.
Practice pumping and bottle-feeding
If you and your baby are used to breastfeeding, the sudden move to pumping and bottle-feeding can be difficult for all involved.
Lautman and Estill suggest practicing both before you return to work and your baby starts child care.
Familiarize yourself with your breast pump and parts, including how to use and clean them.
Prepare yourself emotionally
Let’s face it — it’s not just about breastmilk. Returning to work and being apart from your baby can be more emotionally difficult than you anticipate.
If you know others who have done this before, talk to them about how they felt and what they did to cope. It can help just sharing how you feel and knowing that someone else has been through the same thing. Employees can also access three free counseling sessions through the WA Employee Assistance Program (EAP) before returning to work, which can help with the transition.
When you do return to work, pack a photo of your baby or a favorite onesie. This can not only help you feel more connected while you’re apart but — as an added bonus — can help trigger your body’s let-down reflex (get the milk flowing) when you start pumping.
Research work accommodations
Another way to make the transition back to work easier is to identify private pumping locations and a refrigerator to store expressed breastmilk.
The UW is committed to supporting nursing employees by maintaining lactation spaces at its campus locations and medical centers and providing reasonable accommodations for pregnancy and related conditions. If a lactation space isn’t within a reasonable distance from you, temporary lactation spaces can be an option (more info on the WorkLife page).
At UW Medicine, private lactation stations are available at Harborview Medical Center, UW Medical Center – Montlake, UW Medical Center – Northwest, Roosevelt Clinic, UW Medicine Eastside Specialty Center and South Lake Union. There are also lactation spaces at Fred Hutch Cancer Center and VA Puget Sound.
Hours and reservation systems vary, so determine which lactation station is most convenient before you head back to work. You can find a list of the various spaces and reservation options here.
Figure out a workable pumping schedule
Lautman and Estill say it’s ideal to pump both breasts for 15 to 20 minutes at a time, every three to four hours. Try to schedule your breaks accordingly to allow for appropriate pumping time or block these times out on your work calendar so no one schedules a meeting over them.
You should also talk with your supervisor about scheduling times to pump during the workday. If you have additional questions about lactation breaks, check with your HR consultant.
Boost your milk production
If you notice your milk production is dropping after you return to work — a common issue — it’s normal to feel some additional stress about your situation. Don’t be afraid to get help and support.
Lautman and Estill suggest pumping more frequently throughout the day but for shorter periods of time. You can also add an extra pumping session after breastfeeding in the evening to help boost your milk production.
And when you’re reunited with your baby, maximize your breastfeeding time. Babies can empty the breast even better than a pump, which promotes increased milk production. If you still have concerns, talk with your provider or lactation consultant about herbs or supplements you can take to boost your milk supply.
The bottom line
When you’re returning to work, your transition back can be challenging at first. But with some planning and support, you’ll find a way to go with the flow and settle into your new work and family life.
And your baby? Well, it’s safe to say they love you no matter what.
Editor’s note: This article was originally published on Aug. 5, 2020. It has been reviewed and updated with new info. Angela Cabotaje and Heather Logue contributed to this article.
