Feeding your baby breastmilk is consistently recommended from the medical community. But as many of us know, this natural option is not always easy. Support (especially on short notice) can be hard to find, and transitions (like going back to work) can introduce new challenges.
As you continue your lactation journey at work, prep the 3 S’s – Stuff, Schedule, Space.
1. Stuff
Don’t skimp on the gear. Having enough (or extras) of the right pumping accessories will give you a better milk-making workflow & save time.
- You need a good breast pump. And ideally, take it out of the box and do a few practice runs in the 1-2 weeks before you return to work.
- My pro tip: If you can keep a pumping station set up (or stored) at your workplace, and have an extra at home or for travel, you’ll reduce your logistics…and risk of discovering a missing piece at 10am Wednesday when you have a 15 minute window to pump.
- Order an extra set of parts – tubes, flanges, valves, etc. This gives you the flexibility to store a set at work, have a back-up if something breaks, or just have a clean set ready to go for the day everyone was too tired to do the dishes.
- You wouldn’t run a marathon in ill-fitting shoes, would you? So don’t pump with the wrong flange size. Spectra offers a fitting process guide and you can download a free nipple ruler from Legendairy Milk.
- Make sure you have clothes that work for pumping & your workplace. Ideally at least 6 outfits/tops (if you are working a 5 day week). Consider keeping a wrap/tunic in your pump-space in case you need to bare your top half and get chilly.
- Keep snacks & water everywhere, in every bag, in secret drawers.
2. Schedule
Continuing your breastfeeding journey while working away from your baby takes a lot of time. It’s easy to fall behind (give yourself some grace when this happens), but missing multiple pump sessions or getting too off schedule can affect your supply. To avoid this:
- Block pump time on your calendar. This will change over time (for example, many go from 3 sessions down to 2 at some point), and you may adjust the actual amount of time you need (20 min v. 40 min). Having the reserved time blocked helps keep you on track with your breastfeeding goals & provides clarity to your colleagues (they can see you’re not available).
- Consider how your childcare fits in – will you feed your baby before heading to work? Get to work early and pump right away? Try to pick up your baby in the afternoon before a feed to avoid one last pump session? This routine will change as you go as well; think through a starting point and build a good communication foundation with your childcare provider.
- If you are a few weeks in and feeling overwhelmed, take a step back and a deep breath. The first year with a baby is A LOT.
3. Space
Private. Secure. Not a Bathroom.
- Know where you’ll be pumping on a typical workday.
- Consider how long it will take you to get to the space, set up, pump, clean up, and get back to where you’re working.
- Know where you’ll store your milk – is there a fridge in the space? A common fridge? A travel cooler?
- Is the space easily & consistently accessible?
- Need to find a space while you’re out and about? The Mamava app includes thousands of places to pump or nurse that are NOT bathrooms (including, but not limited to, Mamava pods).
- Road warriors: check out MilkStork’s checklist for when you need to travel with breastmilk.