I’m going to be honest when I tell you that pumping at work can feel like a second job, but it is SO worth it! Learning the best way to get myself prepared for pumping at work has been a big part of my breastfeeding journey with both kids. And while I don’t love having to pump- I’m grateful for the ability to do so as it keeps my milk supply going while I’m working.
As a full-time working mom, running between meetings and pumping sessions is something I’ve dialed in over the last few year. So, through a lot of trial and error, here are 7 tips all breastfeeding working moms needs to know about!
7 Tips For Pumping At Work
- Hydration
- Have snacks
- Best breast pump for working moms
- Talk to your boss about your needs
- Educate yourself on the process
- Create a calm environment
- Take the time to pump
Best Breast Pump For Working Moms
This might not feel like a present, but trust me when I say a good pump is one of the best presents breastfeeding working moms can give themselves! Because pumps are constantly changing, I think it is important that you look for these features to help you pick out the perfect pump for you:
- A battery free option is nice so you can move freely while pumping
- Dual electric pump, while bulky has been the most efficient
- Noise level- breast pumps are not made equal in this department. The first breast pump I had could be heard outside of my office door and the second breast pump was so quiet I would forget I was pumping!
And in case you didn’t know, a lot of insurance carriers reimburse breast pumps these days! So, don’t forget to take a few minutes and look into what your insurance process is because saving money is key when you are about to be buying diapers all the time 😊.
I also really liked using a pumping bra to make the process hands free. It is more of a nice to have item, not necessarily a must have but you can totally register for it! Using the pumping bra made it convenient to eat snacks, catch up on an email or send texts.
Hydration
DO NOT SKIP THIS STEP. I repeat, DO NOT SKIP THIS STEP!
Hydration is super important when you are breastfeeding and as a busy mom, it is really easy to slip into the routine of putting your needs last. Something as simple as making sure you have plenty of water throughout your day makes a big difference not only your milk production, but also how you feel overall.
As part of your pumping at work routine, make sure you have a reusable water cup available and that it is FULL when you sit down to pump. If you struggle to drink enough water then this a great pause in the day where you need to challenge yourself to drink as much as you can while you pump.
All the successful breastfeeding working moms knows how important water intake is!
Have Snacks
Adequate calorie intake is important for milk supply. The night before your work week starts, make sure and take a few minutes to plan accordingly by prepping snacks that you can toss in your pump bag for the week.
Aim for healthy snacks to help fuel you with energy instead of wasted calories that give you no nutritional value. Snacks such as, a piece of fruit, a string cheese, almonds, hard boiled eggs or an avocado work great and are really easy to prep ahead of time.
My rule for snacks that go in my pump bag: easy clean up and minimal prep.
Talk to Your Boss About Your Needs For Pumping At Work
This tip can feel a little tricky, but it is SO important. I recognize not all work environments are created equal, but I really encourage you to advocate for yourself.
Make sure you are taking your pumping breaks. Have a conversation with your boss upfront so they know how they can help support you (and other breastfeeding working moms!).
A lot of places have policies in place to support this. Before you head out on maternity leave, make sure you educate yourself on what your rights are on this topic incase you run into any barriers.
Personally, I pump twice a day at work and block my calendar accordingly. This helps me communicate when I am unavailable- so no meetings are scheduled during that time. If you are not able to do this, I highly encourage you to communicate the time frame that you will need to step away. For instance, if your little one usually takes their bottle around 10am, let your work know that between 9:45 and 10:45 you will need to step out for your break- when the baby is eating, you should be pumping!
Educate Yourself On What To Expect While Pumping At Work
Spend a little bit of time looking into what can happen with your supply when you begin pumping at work. It isn’t uncommon to dip a little bit because the baby’s latch is more effective than a pump. Knowing things like this will help reduce that first stressful moment when you look down and didn’t pump as much as you were expecting!
No need to panic. Keep up your water, calories and monitor your output. If you are producing less than you need, talk with your pediatrician about any concerns you might have. There are also a lot of other ways to help increase your milk supply. In my experience, hydration, calories and ensuring I was consistently pumping when my baby was getting a bottle of my expressed milk helped my supply stay up both time.
Create A Peaceful Environment
Where will you pump? Make sure and check this out a head of time so you don’t have to stress about this the first day back at work with pump in hand!
I also recommend having whatever you need to help you relax so your body doesn’t have to worry about pumping and fighting stress! Things to consider for creating a peaceful environment:
Pictures of your baby, have a sweater available in case it is cold, essential oils to help you relax (lavender is my favorite!), headphones to help you drown out the noise around you.
Pumping At Work- Take The Time!!
I can’t tell you how many of my friends that are breastfeeding working moms and have complained about feeling guilty for taking the time pump.
Pumping at work is NOT something to feel guilty about.
I completely understand that it can feel weird to be the pumping mom at work, to block your calendar etc. This is something you are doing FOR your baby and you should not feel guilty for taking the time to do it. If you skip over pumping at work, there is a really good chance that your milk supply will be impacted.
As a working mom, you have enough other stresses to deal with… like showing up to work spit up free 😉! Breastfeeding is an important part of your journey, pumping at work is just a step you need to do to bridge the time you are apart.
Breastfeeding Working Moms Unite!
I hope you found my 7 tips for pumping at work helpful! Since you are a busy working Mama, make sure and check out these other popular posts to help you in your everyday:
Practical Cleaning Schedule For The Working Mom!
11 Tips For Heading Back To Work After Baby!
5 Ways to Help You Do It All As A Mom
Don’t Forget To Pin To Your Favorite Board!
