Returning to work: Your breastfeeding & pumping guide

The past few months with your newborn have been full of many exciting and challenging changes, and now it’s time for another — heading back to work. And if you’re primarily breastfeeding, even more shifts to routine are coming.

Whether this is your first child or you’ve been through it before, every experience is different. You’ll have to learn the best practices for your body, find the right tools and understand your rights as you navigate the breastfeeding and pumping journey.

It’s a learning curve, but rest assured you’re not alone, says Julie Tramp, RN, BSN, IBCLC, lactation consultant at MultiCare Deaconess Hospital.

“Nothing is ever perfect the first time you try it. You just have to do your best,” she says. “That’s all anybody ever asks of you.”

Be prepared

Step 1: Find the tools that work best for your body, budget and workplace.

Tramp recommends breast pumps that plug into an outlet, as they’re able to remove more milk than battery-powered options. If they don’t fit your budget, aren’t covered by your insurance, or the space you’ll be pumping in doesn’t have easily accessible outlets, pick whatever works best for you.

You’ll also want to collect all your mobile pumping supplies in an easy-to-carry bag and storage place, Tramp says. Try a backpack that can fit your pump, milk storage, extra clothes, nursing pads, lactation snacks and a water bottle. If you won’t have easy access to a fridge throughout the day, don’t forget an insulated cooler or lunch box, she adds.

You may also want to include items that will help promote lactation and calm, such as headphones or a blanket that smells like your baby.

Step 2: There’s no standard way to properly size the breast pump flange (the part that attaches to the breast), so Tramp recommends getting it fitted by a lactation consultant, especially if you’ve never used a pump.

“We never want pumping to hurt,” she says. “If you’re only pumping a few times a day there’s generally not a lot of trauma that can be caused by an improper fit, but if the flange is too small it can cause nipple, breast or nerve damage.”

An improper fit could also affect pumping efficiency and increase your risk for mastitis, an infection of the breast tissue commonly caused by failing to remove all the milk.

Step 3: Get yourself and your baby used to pumping at least two to three weeks before heading back to work, Tramp says. Switching suddenly will be much more shocking on your body and your baby.

Try adding a few pumping sessions into your routine so you know what to expect, can address any challenges with equipment and allow your milk production time to regulate to the changes. If you’ll be working an eight-hour shift, that means two to three pumping sessions or three to four in a 12-hour shift.

“If your baby is an efficient breastfeeder, they’ll get more milk out of your body than a pump will,” Tramp explains. “It’s normal to notice a decrease in supply when pumping.”

Track your milk volumes — if you notice a significant decrease after the first few weeks, check with your lactation consultant or another trusted source, she says. You might need to change your method or schedule.

“We also recommend exclusively breastfeeding on your days off work, if you’re able, to help regulate your supply,” Tramp adds.

If your baby has been exclusively breastfeeding until now, this window will be key to getting them used to bottle-feeding. Nearly everything about the bottle will be different for them, Tramp explains, so it’s better to work out the kinks now.

Know your rights

In Washington state, moms are protected by law when it comes to breastfeeding/pumping in the workplace.

Per the Revised Code of Washington 43.10.005 and federal Fair Labor Standards Act, Section 7, your employer must provide the following until your child is 2 years of age:

• A flexible schedule to pump, attend medical appointments and provide reasonable accommodations
• A convenient, private location to express milk that’s not a bathroom
• A space to safely store milk

Many mothers still face stigma and judgment in the workplace, which is why Tramp says it’s important to know your rights and advocate for yourself.

“Breast milk is the best thing for a baby’s overall health and brain development,” Tramp says. “You know what’s best for you and your family, and you get to stick up for that.”

If you’re facing continuous pushback from your employer, Tramp recommends printing your rights and using it to back yourself up when issues arise.

Ask for help

Just like you’ve faced many learning curves through raising your newborn, incorporating pumping into your breastfeeding routine will be another.

“You have to be flexible with your goals,” Tramp says. “Even I didn’t meet my lactation goal … but I always remind moms that there is strength in every drop. No matter how long you provide, your baby benefits from that.”

How you choose to feed your child is a personal decision and not a competition, she adds. Give yourself at least a month at your new routine before reevaluating your goals and adapting.

And don’t be afraid to ask for help, Tramp says.