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As a breastfeeding working mom, you’re already a champion! While breastfeeding can be a challenge, doing it while working outside the home takes some creativity. Here are some simple tips you should know as a breastfeeding working mom to help make pumping at working easier:
1 – Let your employer know.
If you plan to continue breastfeeding after returning to work, be sure to let your employer know ahead of time. There is federal legislation which requires employers to provide break time for nursing mothers, https://www.dol.gov/whd/nursingmothers/. For employers with less than 50 employees, it may not be a requirement. It is important to know your rights as a breastfeeding working mom. Employers who are required to provide break time must also provide a secure, private, and clean place for you to pump at work. It cannot be a bathroom.
You will want to discuss timing with your employer to ensure you are on the same page. As a teacher, I have been able to pump at work during my lunch break or my planning period with no problem. Prior to returning to work, I emailed my immediate supervisor to let her know I would be pumping at work. Communicating your expectations and needs with your employer will make your transition to work smoother as breastfeeding working mom.
2 – Create a schedule.
Prior to returning to work, you should start a pumping schedule to help you get into a routine. Most people will tell you to pump first thing in the morning because your supply is high. As a breastfeeding working mom, pumping before you go to work will also leave a reserve of expressed breastmilk for the person caring for your baby. Depending on your work schedule, you also want to time your pumping right throughout the day to prevent engorgement and keep up your milk supply.
My routine was to pump before leaving for working around 6:30 a.m. and then again at noon. Fortunately, my milk supply was steady and I was able to pump 4 ounces on each breast during each pumping session. If you leave work at 5 p.m., you might consider pumping before you leave work to keep up your supply and avoid engorgement.
3 – Wear button-down shirts.
It might seem like a no brainer, but as a breastfeeding working mom, a button-down shirt gives you easier access while pumping. You should also keep an extra shirt in your office in case of an emergency while pumping at work. Sometimes, milk spills from the bottle and may stain your shirt. Depending on your milk supply, you may need to wear nursing pads to ensure your breasts don’t leak through your shirt. I like the ones with adhesives because it’s an added layer of security. Don’t worry – it’s not as bad as it sounds and it’s really more for insurance than anything. But, better safe than sorry!
4 – Get your free breast pump.
One advantage of being a breastfeeding working mom is you can get a free breast pump through your insurance provider. I didn’t know with my first son and I paid a lot of money to rent a pump for over a year! Don’t make the same mistake. Contact your insurance company at least three months before your delivery date.
Once you know what your provider will cover, do your research before selecting a pump. Keep in mind, you will be using the pump a lot and not all pumps are created equal. I’ve only used Ameda (the one I rented was Ameda, too) and had a positive experience both times. The Ameda Finesse I got through my insurance company was small, quiet, and easy to transport. It came with a ton of bottles, extra pumping parts, a storage bag, and a carrying case. It also had good pressure and lasted the entire time I breastfed and pumped, which was over a year. If you’re going to pump at work and you can afford it, buy one to keep at the office for convenience.
5 – Invest in a small fridge.
If you’re a breastfeeding working mom, you probably don’t want to put your breastmilk in the communal fridge with everyone’s lunch. It’s worth the investment to buy a small fridge for your office. If you get a small portable fridge, you can safely store your breastmilk in private. It’s important to keep your breastmilk refrigerated after pumping. If you can’t refrigerate it, you will need to make sure you store it on frozen ice packs and account for the travel time between when you pump at work and make it home. Be sure to check the safety guidelines for how long breastmilk can last unrefrigerated.
6 – Eat a healthy lunch and breakfast.
Going back to work after baby will be an adjustment. As a breastfeeding working mom, you will need to monitor your eating habits more than ever. It’s easy to get busy and bypass breakfast or work through lunch while barely eating. No ma’am! Your milk supply will diminish, as well as, your energy level. I’m speaking from personal experience. On my first day back to work, I was so busy, I didn’t even pump! But, I quickly adjusted my priorities and got myself together before it became the norm.
As a breastfeeding working mom, you must eat breakfast and lunch to keep up your milk supply. Some healthy ideas for breakfast, which also support your milk supply, are egg muffins, oatmeal, green / protein shakes, and yogurt. For lunch, make sure you avoid fried, fatty foods. It’s also important to drink plenty of water and stay hydrated if you want to keep the milk flowing. If you notice a decrease in your supply after returning to work, monitor how much you’re eating and your water intake.
7 – Get some rest.
How does a breastfeeding working mom rest? She doesn’t try to do it all at one time. If you are going to continue to breastfeed while going back to work, you will have to give yourself a break. Your milk supply will be affected by the amount of rest you get. When my son was 7 months, I had to go out of town without him. It was the first time I’d slept without him since he was born – and, I actually slept! My milk supply was off the charts. I literally had milk spilling over while pumping. During my first morning session, I pumped 20 ounces!
Some of the laundry may have to wait. Your house may not be spotless. You might have to order in or have takeout during the week. But, you’re making an incredible sacrifice to do what’s best for your baby. That definitely trumps a spotless home!
As you prepare to return to work and continue to breastfeed your baby, know you really are a champion. On the days you feel overwhelmed as a breastfeeding working mom, know that nothing lasts forever. The challenge of having to pump at work will eventually come to an end. And, when it’s all over, it will have been worth the pain and sacrifice. In the meantime, remember to be good to yourself and continue to live your best life in balance!
Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. Any health, fitness, or nutritional information offered is designed for educational purposes only. Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.
