If you’re planning on breastfeeding, then at some point in the near future, you’re going to need answers to the following questions. Some of the answers may vary depending on your individual situation, but here’s what every mom should know before pumping in the workplace.
Employee Rights
Let’s talk about worker protections. If you’re in the U.S., you can find comfort in knowing that in many cases, there are laws in place to help support and protect you as you pump. For example, many employers are legally obligated to provide you with a reasonable amount of time (not necessarily paid) and a clean space to express milk. However, there are exceptions under federal law for certain exempt employees and industries. For a handy PDF that you can download and print, follow this link. Other breastfeeding laws vary by state, and you can research your state’s laws here. There may be better protections under state law, so it’s worth taking a look.
If you’re a member of a collective bargaining unit, be sure to check your contract and ask your union leadership if you have any questions or concerns.
What you can do right now to prepare for your return
In an ideal world, you’ll give yourself about 4 weeks to prepare the essentials to return to work.
- Get the necessary equipment. If you don’t have a breast pump yet, now is the time to order one. Even with quick shipping and ordering through insurance, it can take time for your pump to arrive at your door. You’ll also need any extra accessories to safely transport that liquid gold from your workplace to your baby back home – such as ice packs, a soft cooler, and more.
- Measure your flange size. For pumping to be comfortable and efficient, the flanges have to fit. Although the average flange size is 17mm, most pumps only come with sizes in the 24mm range – much too large! Most experts suggest starting with a hard flange very close to your tip of nipple measurement in millimeters.
- Practice pumping at home. If you’ve been exclusively breastfeeding your baby thus far, make some time to get familiar with all of your pumping equipment, since you don’t want to be using it for the first time when you return to work. The more practice you get using it now in the comfort of your home, the better shape you’ll be in when you are doing so at work.
- Store enough milk. The other reason you’ll need to practice pumping? To store enough milk for your first day back at work. Rest assured, you don’t need hundreds of ounces in the freezer because you’ll be pumping each day to replace what Baby ate. Giving yourself about 4 weeks to store 1-2 ounces per day is doable for most healthy growing babies, and will give you more than you need for that first day.
- Tell your employer your plans. If you’re planning on breastfeeding, make sure that your employer has provided you with information on where you can pump and what sort of extras – like a fridge or a sink – will be available to you. You should also explain the basics of what your needs are to your direct supervisor or team before you return to work so that expectations about taking breaks to pump are clear. And make sure to go into these conversations with confidence; you’ve got it under control! Email is a great tool to communicate effectively and create a paper trail.
- Find an office buddy who is also breastfeeding. When you return, team together with any other new moms or pregnant women at your job. You can advocate for each other and if necessary, switch off pumping times so you can cover for each other. If you’re friendly with these folks, you might even be able to start these conversations and share info on pumping at work before your return to work.
Where will I pump?
In regards to your specific employer, if you didn’t have a conversation with them about these details before your leave, you should reach out to your manager, team or HR to find out what is offered in the way of pumping space and amenities. Is there a designated lactation room? Can you be assigned a new and private office? What do other breastfeeding moms at your workplace do? Many employers are happy to support breastfeeding moms – the support they provide just might not be known to you yet because you didn’t have to think about it before now. There could even be a secret pumping room available!
What will my pumping schedule be like?
While your baby is less than six months old, you’ll need to pump every three hours or so when you’re apart. It will probably take you about 20-30 minutes to pump each session. When planning your schedule, make sure to factor in your commute time; an 8-hour workday usually requires some additional time getting back and forth to work and home. Once you figure out how long you’re separated from Baby, it helps to schedule – yes, schedule – time in your daily calendar so that a fixed time is decidedly yours. You’ll want to speak with your team or manager about these details too, just so that any necessary parties – bosses, coworkers, and the like – know that your pumping time is a priority. If you don’t have a predictable work schedule or blockable calendar, it’s okay if pumping times vary slightly from shift to shift. Getting in the total number of pumps you need per shift is the priority even if you have to pump while commuting or take breaks on the fly.
What will I need to bring to work?
If you’re not the kind of person who plans their outfit the night before, it’s time to try and pick up this habit! Here are the pumping essentials you’ll need to pack ahead of time. (Tip: a pumping bag can help you stay organized).
- Pump and pump parts (unless you store those at work)
- Soft cooler, labeled with your name, for storing milk
- Ice packs lining the cooler for keeping milk cool during your commute
- Bottles or bags for storing milk
- Sharpie for writing on storage/Ziploc bags or a wet/dry bag for wet pump parts
- A sweater, shawl, nursing cover or small blanket if you need an extra layer of privacy
- If your pumping room is sparse: pump wipes, an extension cord, burp cloth for spills, and hand sanitizer
- Your own lunch and a water bottle (or two – hydration is super important while breastfeeding!)
- Snacks. Lots and lots of snacks. You’ll be hungry.
In addition, you may use pumping spray or coconut oil, so pack whatever lubricant you prefer. You’ll want to dress for ease- many folks find button up or stretchy tops a must. If you don’t want to wear a pumping bra all day, pack one in your bag. Expert tip? Keep a manual pump in your bag or at work. This backup will save you from any hiccups with your regular electric pump.
Where and how should I store my milk?
Once you return to work, plan to use clean containers that are sturdy and have no chance of leaking (your breast milk is precious!). Label your expressed milk with the day and month, and then store it in a fridge,in an insulated cooler bag, or milk chiller. It’s easy to figure out ahead of time if you’ll have access to a fridge or would prefer to keep your milk separately in a cooler.
- Fridge: Put the bottles or bags in the back of the fridge. Fridge door temperature is variable, so try to keep it where it won’t touch others’ things and will stay cold.
- Insulated cooler bag: You’ll want to make sure that there are four ice packs in the cooler bag, one on each side.
- Milk chiller: these storage containers have an ice core that can keep milk cold all day long.
How will I keep everything clean?
To prevent germs from being spread to your breast milk, the Centers for Disease Control and Prevention recommends that you always wash your hands before pumping, hand expressing, and touching or moving breast milk. In between pumps, you’ll need to wash the parts in an available sink, or wipe them with pump wipes – so you’ll also want to know if you’ll have access to a sink and whether you think it’s a clean and safe sink to use. Consider leaving a collapsible basin at work for a cleaner surface to place in a shared work sink while washing parts. And don’t forget space to dry those parts as well! You can keep the cleaned and dried parts in a Ziploc or wet/dry bag in between pump sessions.
What should I do with everything at the end of the day?
On your commute home, keep your milk sealed and cold in an insulated cooler. Once you get home, prep your milk for the next day’s use or freeze your milk (make sure it’s labeled with the date). Next you’ll need to wash the pump parts thoroughly. As per the Centers for Disease Control and Prevention guidelines, this means:
- Washing your hands
- Taking all the parts apart
- Rinsing each part with running water
- If hand washing: using a clean brush and a clean wash basin to scrub with hot water and soap, and regularly cleaning the wash basin, brush, and drying rack
- If dishwashing: putting in the dishwasher (carefully, so as not to let any small parts get lost in the machine) and running in a hot water and heated drying cycle
- Air-drying very, very thoroughly
The CDC doesn’t have guidelines for bottle washing machines, but these are often used for pump parts as well. As these devices become more popular, keep an eye out for the CDC’s assessment and recommendations.
Tips that all moms should know
- It gets easier. Just like with breastfeeding, for many women, pumping starts out hard and then gets easier as time goes on. This is really important to remember if you find yourself struggling in the early days and wonder if it’s just not meant for you. In those times, it could really help to enlist the aid of a lactation consultant or to ask your healthcare provider for assistance or support.
- Be your own advocate. If you find out that you don’t have a room or suitable space to pump in, be your own advocate and ask your direct manager or HR for what you need. Sometimes it happens that an employer has never been asked about a pumping room before, in which case you’d be doing the other parents in your office a huge favor. Again, having these conversations before you return is important so the details of where and when you will pump are clear and you don’t face any surprises once you’re back. And once you do return, find ways to advocate for your baby’s milk and your own comfort and peace of mind. Sometimes email is an effective tool because you’re able to speak without feeling rushed, add creative solutions, and have a paper trail if you’re being denied something you are entitled to.
- Most employers want to do the right thing, but they may not know what your rights are or how to help. It’s tough to be a trailblazer, so look for community at work. Parents who have been there, a supportive manager — take the support where you can. Inexperienced managers or HR reps may not know how to support pumping parents, so it’s okay to bring solutions to the table.
It’s not always easy, but breastfeeding while working is doable. Stressful? Yes. Rewarding? Absolutely. The benefits of breastfeeding are enormous, so if you are planning on breastfeeding and going back to work, know that you’ve got this in the bag. The breast pump bag, that is!
