Pumping at Work: Example Schedule and Helpful Tips

Returning to work after having a baby is a big transition — and it can be an emotional one. Along with childcare plans and trying to remember what exactly you do at work, you may be carrying quieter worries about keeping up your supply, having a suitable pumping space and more.

We talked with breastfeeding medicine physician Kam Lam, MD, to get advice on how to develop a pumping plan for when you return to work.

Creating a pumping schedule

There’s no perfect pumping schedule that works for everyone.

“Different people have different needs,” Dr. Lam emphasizes. “The general idea is to empty your breasts as often as you need to feed your baby.”

So, instead of sticking to a strict schedule, listen to your body. The goal? Empty your breasts regularly enough to stay comfortable and provide enough milk for the next day.

“It’s common to feel pressure to build a large freezer stash before returning to work. But in most cases, that’s not necessary,” Dr. Lam points out. “You really only need enough to feed baby the next day.”

Remember, your body is designed to keep up with regular demand — even if that demand now includes a pump instead of your baby.

A helpful rule of thumb is that most women produce about 1 to 1.25 ounces of milk every hour. So, if you’ll be away from baby for eight hours, your goal may be to pump about 8 to 10 ounces to cover the next day’s bottles.

Example pumping schedule (adjust based on your needs)

Here’s an example of what a workday pumping schedule could look like if you were to pump every three hours. You may need to adjust for more or fewer pumping sessions, depending on your milk output and your baby’s usual feeding pattern.

• 7 a.m.: Feed your baby.
• 10 a.m.: Pump.
• 1 p.m.: Pump.
• 4 p.m.: Pump.
• 7 p.m.: Feed your baby.

“Pumping every three hours can be a simple starting point,” Dr. Lam advises. “But it really depends on how much you make per pumping session.”

• If you pump less per session than your baby eats, pumping every two hours may help you keep up.
• If you make more than enough in one session, pumping every four hours might be fine.

If you’re prone to clogged ducts or mastitis, staying consistent with your schedule becomes even more important.

Tips for successfully pumping at work

Pumping during your workday can take some planning. Dr. Lam offers this advice to make it easier and more effective.

Know your rights at work

For those working in the United States, the PUMP Act provides you with certain protections. Under the law, your employer must provide:

• Break time to express milk.
• A private space to pump that isn’t a bathroom.
• A space that’s shielded from view and free from intrusion.

Ideally, your pumping space at work would also include:

• A comfortable chair near an electrical outlet to plug in your pump.
• A flat surface where the breast pump and other supplies can be placed.
• A sink for cleaning parts after use — if you don’t have access to water, pack extra pump parts for each session, or consider specialized breast pump cleaning wipes.

Even knowing your rights, it’s common to worry about how stepping away to pump will be perceived. You may feel pressure to skip breaks or respond to emails while pumping. Remember: Expressing milk is a protected need, and it supports both your health and your baby’s.

If you’re unsure of how to talk with your employer about your needs and rights, organizations like WorkLifeLaw.org and the U.S. Breastfeeding Committee can offer guidance.

Choose the right pump for your needs

A double electric pump is typically the most reliable choice, especially if you’re trying to maintain or increase your milk supply.

Wearable pumps have become increasingly popular. They’re a kind of powered pump that you tuck discreetly into your bra, which can sound appealing for pumping at work. But Dr. Lam cautions that they’re not all created equal.

“There are huge differences in suction strength and design,” she notes. “Some wearables empty the breasts better than others. If you’re struggling with supply, wearables may not be your best first option.”

Other key points to consider:

• When it comes to flanges, size matters — too big or too small can cause pain or incomplete emptying.
• More suction is not better. “Pumping at the highest level can lead to nipple trauma,” Dr. Lam warns.
• You can’t always see alignment with wearables, and it’s easy for them to shift. Before you start pumping, take a peek to make sure everything is where it should be.
• If a pump isn’t working for you, don’t assume you have to give up. Try adjusting the pump settings. Contact the pump company or your insurance company if you suspect it’s defective. Trying a different model may make a big difference, too.

Give yourself enough time for each session

Dr. Lam recommends planning for each pumping session to take between 30 and 40 minutes. That includes:

• About 20 minutes of actual pumping.
• Another 10 to 20 minutes to set up and clean up.

Use letdown techniques to help your milk flow

You may feel pressed to produce during every pumping session just to keep up. But if you’re struggling with getting enough milk, giving yourself even a few minutes to change your mindset can help.

“You can use your senses to fool your brain into thinking your baby is there,” Dr. Lam explains.

If you’re not producing much milk while you pump, try

• Looking at photos or videos of your baby
• Smelling your baby’s blanket or piece of clothing
• Covering the bottles so you’re not nervously watching the ounces
• Taking a minute for breathwork or guided meditation to relax before you start
• Warm up your hands and lightly massage your breasts
• Hand express some milk to get it flowing before using your pump

These small cues can help your milk let down more easily.

Pack smart

A well-stocked pumping bag should have everything in it you’ll need to pump at work. You’ll want to bring:

• A pump, flanges, valves, membranes and tubing
• Batteries, if your pump isn’t plugged in
• Storage bottles or milk bags
• A cooler and frozen ice pack to transport milk
• Dish soap, cleaning brush or pump wipes
• A towel to dry your parts, or a quick-dry mat if you can leave them to air dry
• A cardigan or a cover if you tend to get cold
• A hands-free pumping bra to free up your hands

Final thoughts

Pumping at work can take some practice, planning and patience. The first few weeks back can be the hardest, but trust that it should get easier once you find your rhythm.

If you ever have questions about your milk supply, choosing a pump or other concerns, reach out to a lactation consultant or breastfeeding medicine specialist. “We can help you tailor a plan that works for your individual needs,” Dr. Lam encourages.