A majority of new mothers in the United States return to the workplace after giving birth. A key step to maintaining breastmilk production is removing milk, or pumping, when you are separated from your baby.
Current law protects the right to break time and a private space to pump during the workday for nearly all employees. However, returning to work sometimes keeps new parents from meeting their breastfeeding goals.
Below are some practical suggestions to make the return to work a little less challenging.
Get Yourself a Quality Breast Pump
The most effective way to remove milk from your breasts is with a high-quality, double electric breast pump. Emptying your breasts completely sends a signal to your body to produce more milk. A low-quality pump may not fully empty the breast, which makes it tough to maintain your milk supply. Nearly all health insurers provide new moms with a breast pump, and you may have dozens of pumps to choose from. We recommend reading reviews of the pumps you’re considering, asking a trusted friend or family member, or reaching out to an internationally board-certified lactation consultant (IBCLC) for personal recommendations. The IBCLC can also help you identify the proper flange fit and ideal pump pressure for milk removal.
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When to Pump
You may want to start pumping a week or two before returning to work. It’s best to pump after a morning breastfeeding session or when offering a bottle another time during the day. Another practice to produce extra milk is called power pumping. This practice mimics a baby’s feeding pattern (called clustered feeds) around a growth spurt, and can effectively increase milk volume production.
To power pump:
- Pump for 20 minutes.
- Take a 10-minute break.
- Pump for 10 minutes.
- Take a 10-minute break
- Pump for 10 minutes.
Power pumping once a day for 3 to 4 days can help to increase your milk supply. Any extra milk can be stored in the fridge or freezer to prepare for your return to work.
Once you return to work, plan to pump every 3-4 hours to maintain milk production.
Freezing Breast Milk
Remember, milk should go into the freezer within 24 hours of pumping to assure freshness and safety. Once it comes out of the freezer and completely thaws, it expires in 24 hours. It can last in the fridge for five days after pumping, then will have to be thrown away.
Take Care of You
Drinking plenty of liquids and eating a balanced diet with enough calories helps the body make milk. The average breastfeeding mom needs 500 more calories each day than the average woman. Having a hands-free pumping bra is also very helpful, allowing you to massage your breasts to make sure they get properly emptied. And, of course, it also lets you relax, which is always important.
Providing breast milk is one of the most beneficial things you can do for your baby. Your own health and well-being is critical to your baby’s well-being. If you are feeling overwhelmed or anxious, reach out to your baby’s pediatrician or your primary care provider. You can also call or text 833-TLC-MAMA to connect with the Maternal Mental Health Hotline.
