Pumping at Work: Schedule and Tips

You’ve been feeding your baby breast milk (human milk) and are feeling great. You know that breastfeeding (chestfeeding) is doing your baby a world of good and want to keep it up for the long term.

But as your maternity leave comes to a close, the questions start:

• How will I pump at work?
• How often will I need to pump?
• How long should I pump?
• How will I make this work?

Pumping at work can come with challenges. But you’ve got this.

Continuing to provide human milk after returning to the workplace starts with planning, says lactation specialist Marie Lattarulo, RN, IBCLC.

“There can be a lot of anxiety and nerves that come with going back to work after having a baby,” Lattarulo acknowledges. “A plan for how you’ll continue to provide human milk for your child will put you on the path to success.”

Lattarulo answers some of the most frequently asked questions people have about pumping as they return to work.

Q: What’s a good pumping schedule?

How often you should pump during the workday depends on how often your baby feeds at home.

“Try to keep to the same basic schedule that you would if you were with your baby,” Lattarulo advises. “Do what your body is used to doing.”

So, if baby typically nurses or has a bottle of human milk every three hours, plan your pumping times to hit those same timeframes.

Here’s just one example — though, your day may look quite different depending on your schedule and your baby’s needs.

• 7 a.m.: Wake up and nurse or bottle feed baby before dropping off at childcare. If bottle-feeding, pump milk.
• 10 a.m.: Pump at work.
• 1 p.m.: Pump at work.
• 4 p.m.: Pump at work.
• 7 p.m.: Nurse or bottle-feed baby. If bottle-feeding, pump milk.
• 7 p.m. to 7 a.m.: Nurse or bottle-feed as needed. If bottle-feeding, pump milk.

Less important than the actual time that you feed and pump is sticking to a pumping schedule that is in tune with baby’s feeding times. That matters for a few reasons.

For starters, you want to pump enough milk to cover baby’s needs for the coming day.

What’s more, sticking to a pumping schedule that mimics baby’s feeding schedule helps to cue your body to continue to produce the right amount of milk.

Pumping on baby’s schedule allows you to empty your breasts at your regular times. That’s key to maintaining milk output. Because skipping pumping sessions can trigger your body to scale back production. And that’s a slippery slope.

“A breast that stays full is not a good thing,” Lattarulo notes. “It needs to be emptied.”

In an ideal world, you could also arrange to feed your baby as you drop them off at childcare and when you pick them up.

That can help increase your one-on-one feeding sessions with your child while minimizing pumping sessions at work.

Planning an afternoon feeding at your childcare site — if that’s an option available to you — may also help to relieve some of the time pressures that come up in the evening. Like commuting, cooking, bathtime, bedtime routines and other realities of parenting life.

“If you can, plan to take the time to feed baby before you leave childcare,” Lattarulo suggests. “It can help free up some time in the evenings.”

That schedule could look something like this:

• 6 a.m.: Wake up and nurse or bottle feed baby before dropping off at childcare. If bottle-feeding, pump milk.
• 9 a.m.: Childcare drop off and nursing session.
• Noon: Pump at work.
• 3 p.m.: Pump at work.
• 6 p.m.: Childcare pickup and nursing session.
• 6 p.m. to 8 a.m.: Nurse or bottle feed as needed. If bottle-feeding, pump milk.

Q: Where to pump at work?

Pumping your breasts at work may put you a bit ill at ease. That’s normal. It’s new and can feel downright strange at first to empty your breasts at your place of business.

But it’s important to get cozy when you pump. If for no other reason than being relaxed can help your body go about its business.

“It’s important to have a comfortable, quiet place to pump,” Lattarulo urges. “The goal is to be in an environment that is as relaxing as possible. That’s when your milk production will be best.”

The good news? Federal regulations, specifically the Fair Labor Standards Act, require employers to provide a private space for people who are lactating to express milk for the first year of their child’s life.

What’s more, the regulation states that you’re entitled to take a reasonable break “each time such employee has need to express the milk.” In other words, you have the right to dictate your own pumping schedule.

And know, too, that a bathroom (even a private one) isn’t a permitted location that your employer can designate at your pumping space.

Ideally, your pumping space at work would include:

• A door that locks to help ensure nobody walks in. (Federal regulations don’t require a private room but do demand a space that is “shielded from view and free from any intrusion.”)
• A comfortable chair near electrical outlets to plug in your pump.
• A flat surface where the breast pump and other supplies can be placed.

See if you can visit your workplace ahead of your return to view the space you’ll use for pumping. That can help you feel confident that it has what you need.

Q: How long does it take to pump at work?

Pumping can take longer for some people than others (just like some babies fill up quicker than others). And your pump can make a big difference.

As a general guide, plan for each pumping session to take about 20 to 25 minutes. That should be enough time to get comfortable, pump your milk and clean up.

That is, if you’re using a double electric breast pump.

“A double electric breast pump is the most efficient way to pump at work,” says Lattarulo. “And most insurance companies will cover the cost.”

And it’s more than a time-saver. Stimulating both breasts to let down at the same time can boost the amount of milk expressed. (Some estimates put the increase at nearly 20%.)

There are also “hands-free” or wearable breast pumps.

For some people who pump, this has been a game changer both at home and at work. You can insert a discrete cup into your bra, then allow the breast pump to do its job without having to hold anything or be attached to an electrical outlet.

There are several models to choose from. Often, wearable breast pumps are more expensive. Some insurance companies will cover the cost entirely. Others may allow you to upgrade for a small charge. These types of pumps work best once your milk is in and breastfeeding is established.

If you rely on pumping manually or pumping each breast separately, plan for each pumping session to take longer.

Try out your pumping method at least a few weeks before returning to work, if possible. That can help you to see how long you can expect it to take. And it will help you get comfortable with using the equipment, setting it up and cleaning it.

Q: What should I pack in my pumping bag? 

As you return to work, consider the pieces and parts that you’ll want to pack in your pumping bag. Here’s some idea of what you’ll want to bring:

1. Breast pump and parts: That includes properly sized flanges, valves, tubing, a power cord or battery back (and extra batteries!), and membranes. Remember those membranes can be especially easy to lose, so consider bringing an extra set if you can.
2. Milk storage products: Your pump probably collects milk into bottles or bags. If you’re going to store your pumped milk in bottles, make sure you bring lids for each bottle. Bring two bottles or bags for each pumping session.
3. Dish soap and a cleaning brush: It’s important to clean your pump parts and bottles between sessions. Specialized breast pump cleaning wipes may also be an option.
4. A dish towel or drying rack: After washing your parts, you‘ll want to dry them thoroughly between sessions. If you have space at your workplace to leave them to drip-dry, that’s an option. Or dry them completely with a towel after each session.
5. A cooler and frozen ice pack: Be sure you’ll have enough space in your cooler to fit all the bottles or bags from your day’s work. 
6. Comfort items: Consider bringing a scarf or open-front sweater or jacket to keep you from getting chilly while pumping. A few extra sets of breast pads can also help keep you comfortable between sessions. You might consider a hands-free pumping bra to allow you to multitask while you’re pumping, too.

Q: How can I get the most out of my pumping sessions at work?

Most people make more milk when they’re feeding baby at their breast than when they’re pumping. But a little mental trickery may help when baby is away and you’re pumping at work.

“You can use your senses to fool your brain into thinking your baby is there,” Lattarulo says.

Do this by:

• Watching a saved video of your child on your smartphone.
• Gazing at pictures of your adorable little one.
• Bringing in a piece of your child’s clothing or a blanket to smell.

“These serve as stimulations to help with milk flow,” she continues. “It’s a signal to the mind and body about what needs to be done.”

Breastfeeding is a commitment. And preparing to keep up with providing human milk when you return to work can take some time to get used to.

If you’re worried about maintaining your milk supply after returning to work or have questions about pumping, talk with a healthcare provider, like a lactation specialist or breastfeeding medicine physician. They can help you stay on track with your breastfeeding goals and share tips to help with your concerns.