Mama- Breastfeeding is an amazing thing you do for your baby. Many women fear going back to work, thinking that they will have to discontinue breastfeeding. But you can rest assured that many women are able to continue a successful breastfeeding journey well after returning back to work. With these easy to follow steps, you will be prepared to pump at work and continue breastfeeding journey for as long as you desire.

Step one: Preparation

Establish a good routine before returning from Maternity leave.

Ask yourself questions like: How long will it take me to get ready in the morning? What time is baby waking up to eat? The good thing is, your baby will likely adapt to your schedule after a few days.

This is also a great time to establish your breastfeeding goals! Are you planning to continue until 6 months? 9 months? One year? Beyond?

You only need a small stash of milk. Think of having 3 bottles worth for an 8 hour work day.

While still on Maternity Leave, consider using a Haakaa or Milk catchers while you are feeding on one side. Use these to catch milk on the other. No more wasted milk!!! This was an EASY way to build up an awesome stash

I also recommend “practicing” a couple of days before you go back. My daycare let me bring him the Thursday and Friday of the week before so that in case he needed anything (or I did), I was still close by. This was our “trial run” which prepared me mentally and physically.

Step Two: Supplies

Stock up on essentials- extra bottles and pump parts

Check out my back-to-work pumping essentials list here.

Invest in a cute bag- ok I know you are probably spending a lot on stuff for your baby, but do me a favor and get a cute working bag for you.

This one fits 2 laptops and all my pumping stuff comfortably inside. I personally carry a separate bag for holding milk (cooler).

Upgrade to a battery powered or buy battery pack if you travel- it can be difficult to find an outlet sometimes, and it also makes car pumping so much easier.

Step Three: Education

Prep your childcare provider. Your childcare provider should become well-versed in the safe-handling of breast milk. i.e. Do NOT heat in microwave, and swirl milk to mix instead of shaking.

Safe handling of breast milk brought to you by The Womanly Art of Breastfeeding book:

How to thaw breast milk. The best methods of thawing breast milk are: In the refrigerator for up to 24 hours. Or, in a bowl or cup of warm water if being used immediately.

Paced feeding- Watch this video on how to practice paced feeding. This mimics how baby would breastfeed. This will avoid overeating while at daycare.

Step four: Get into the Groove

Pump in the car– I know it sounds funny, but get yourself a hands free bra and a source of power and make those commutes do double time for you.

Find an office or a closet- I am in different stores or buildings all the time, so I usually ask someone where would be a good place to pump, yep I’m not afraid to talk about pumping! If they look scared or confused I just ask for an office I can have privacy in for about 15 minutes at 2 specific times that day. I have pumped in storage closets before and fitting rooms (because I work at Macy’s).

Read up on your company’s nursing policy, many businesses now require each location or office to provide a private and comfortable place to pump.

If they don’t currently have one, ask your work to invest in a “mother’s room” – we need more mamas advocating for this because let’s face it, pumping can be awkward with people around and a private room might help some mama out there who is reluctant to continue breastfeeding. Our country and workplaces should be more accommodating to breastfeeding working mamas. The more we ask, the more likely someone in HR will care!

You have rights to be provided time and place (other than a bathroom) to pump for your baby, check them out:

From the Department of Labor Website:
“Section 7 of the FLSA requires employers to provide reasonable break time for an employee to express breast milk for her nursing child for one year after the child’s birth each time such employee has need to express the milk. Employers are also required to provide a place, other than a bathroom, that is shielded from view and free from intrusion from coworkers and the public, which may be used by an employee to express breast milk. “

Have a cover for times that you don’t have a private room. If you want to pump out in the open, and you feel comfortable doing it, more power to you mama! But me, I like to be modest and feel more comfortable in a private lockable room. However, I have had times in airports or in cubicle offices where I had to set up in a corner under my nursing cover. It was not most convenient, but it worked!

You don’t have to wash between pumps- Follow the above guidelines for storing breast milk. That means refrigerating pump parts will make it easier on you mama so just wash at the end of the day.

Schedule out your pumping times– it can be difficult to find time to pump at work, so I have found it easier to put it on my calendar and block out time in advance. I don’t take calls at this time (even though I’m hands-free and have a quiet pump) I use it to catch up on Facebook or Instagram when I can. Sometimes it’s work emails or a webinar, but I try to make it a mental break because everybody needs one!

Just keep in mind you should be pumping the same number of times during the day that baby is eating. Just because you think you produce enough today, you may actually be telling your body your baby doesn’t need as much milk. For me this is about every 3 hours. I make the most of lunch breaks and multitask.

Storing the milk- You can store the milk in bottles or in breast milk storage bags. If you do not have a refrigerator, make sure you have plenty of ice packs!

Have work travel coming up? Well I have survived it MANY times now, check out this post about how to survive it yourself!

Step 5: Troubleshooting

I have this ultimate guide to making more milk available for free! But just to summarize some of the key points: you may not always pump as much as baby eats!

• Bring pictures of baby (duh they are all over your phone)
• Try to relax
• Drink water
• Listen to your baby’s cry or watch a video of your baby
• Bring an unwashed (but clean of course) baby blanket to work and smell it while you pump
• Massage the breasts

Get your freebie here if you need more milk-making tips!

Finally, Coming home– You know that coming home makes it all worth it. Just think about that little smile waiting for you. You can do this mama!

If you liked this post, share it with a mama who will be returning to work soon! I’d love to hear from you about your favorite tip that I talked about, so go ahead and comment below.