Getting ready to pump? Here’s how to set yourself up for more comfort, milk output, and overall success.
When it comes to pumping, practice and prep definitely make perfect. As we always say: while making milk for your baby is natural, it doesn’t always come naturally!
There's a lot you can do to optimize your comfort, milk output, and overall success — whether you're just getting started or weeks into your journey. So we sat down with our friend Britney — a nurse, doula, author, and International Board Certified Lactation Consultant with our partners at SimpliFed — to get her tips, do’s, and don’ts.
Below, she’s sharing seven expert tips for choosing the right pump, establishing a routine, and getting ahead of the issues that can cause pain and discomfort.
Ready to pump successfully? Watch the video and read on for more!
Tip #1: Invest in a Quality Pump
One of the best ways to set yourself up for success is to do your research and invest in a quality pump, whether that's a traditional pump or a wearable like Willow. For optimal milk output, you'll want to make sure your pump is hospital-strength with multiple levels of customizable suction. This way, you can adjust the intensity for each breast differently, and toggle to stimulate continuous letdowns.
If you're choosing a wearable, look for one that's fully in-bra without any bulky cords or clips, and app-controlled for hands-free flexibility. You'll also want to find a pump with customer service that's based in the US and easily accessible. Getting the support you need can be game changing, especially in the early days.
Learn more about the Mom Coaches on Willow’s customer care team, and get their tips for making the most out of your Willow pump.
Tip #2: Focus on Sizing, Bra, and Alignment
At Willow, we always emphasize getting the hang of sizing, bra fit, and pump alignment before you do anything else. Let's walk through each!
Sizing
Sizing refers to the way that your flange fits. This is critical for optimal milk output, since the flange is the cone-shaped funnel that pulls milk from your breast into the pump.
To find your fit, you'll want to measure the width of your nipples and then calculate your flange size based on the instructions specific to your pump. You can use a cutout sizing tool, a cloth measuring tape, or even an app on your phone.
Usually, you'll add between zero to three millimeters to your measurement to find the flange that's right for you. Sometimes, you may need to add an insert to create a more snug and comfortable fit!
Keep in mind that you may need to do this more than once, since your nipples will change in size over time
Bra Fit
After finding the right flange, make sure you're using a stretchy pumping bra that's snug enough to hold your pumps in place. If you're using a wearable like Willow, just the tops of the pumps should peek out!
If it's too loose, you'll also sacrifice output and risk undersupply. And if it's too tight, you could be at risk of plugged ducts or even mastitis.
Alignment
It’s important to perfect your pump's alignment before you start your session. The flange should be centered directly over your nipple, and you shouldn't feel any rubbing or pulling. This will ensure that your milk can flow freely and that your milk ducts aren't compressed, which can also have a negative impact on supply.
Tip #3: Stick to a Pumping Schedule
To maintain a healthy supply and make your days feel manageable, you'll want to make sure that you're pumping on a regular schedule.
Your schedule will vary based on a few different factors, such as where you are in your feeding journey, whether or not you're pumping exclusively, and how quickly your milk starts flowing. But a good goal is to target every 2-3 hours, or however often your baby has been nursing at the breast.
Consistency is key. If you miss a scheduled pump session, pump as soon as you're able to, and then pump again at your next scheduled session. It's okay if they're close together!
And remember that even though you're pumping on a schedule, you can still feed on demand — offering a bottle whenever your baby shows hunger cues.
Learn more about crafting a schedule when you’re pumping at work and pumping exclusively, and check out our Q&A about schedules and supply.
Tip #4: Mind Your Supply
Beyond pumping on a schedule and finding the right flange, there are many things you can do to make more milk.
First, ensure that you're staying hydrated. Breast milk is composed almost entirely of water, so it’s critical that you’re replenishing what your body is sharing with your baby! Aim to drink a cup of water during every pumping session, and drink enough so that you're not feeling thirsty. That means you're already dehydrated! Your urine should be light in color.
Nourishment is also critical. Focus on eating enough to replenish the calories that your body is using to produce milk, and make sure you're consuming healthy fats and protein.
Learn more about the basics of breast milk supply and how to “power pump” to increase your supply.
Tip #5: Master Your Settings
When it comes to your pump settings, this isn't a time to set it and forget it. Experimenting with your suction levels and toggling between modes is essential for optimal milk output.
Certain pumps, like the Willow Go, will switch from stimulation to expression after a few minutes. This means that your pump will go from quicker, shorter pulls, which trigger letdown, to slower, longer pulls, which pull out milk.
Other pumps leave the toggling to you, so you'll need to play around until you find what works!
No matter your pump, remember that this is an art, not a science. You'll get the hang of it as you get more sessions under your belt.
Tip #6: Get Ahead of Pain & Discomfort
Many moms think that pumping through discomfort is normal — or are just too sleep deprived to deal with addressing their pain. (We get it!)
But the truth is that pumping should never hurt, and if it does, you're likely on your way to sore nipples, plugged ducts, mastitis, or another common condition that will make it hard to continue pumping and breastfeeding over time.
There are a number of ways to optimize comfort, from trying a lubricating nipple cream or pumping spray to changing up your bra. You can also take advantage of tools like silver nursing cups, hot and cold therapy packs, and gel nipple pads! Sometimes the little things make a huge difference! And if you're dealing with pain that's persistent or notice a sudden change in your output, don't wait to reach out to a lactation consultant for support.
They can help you establish a routine that works for you, troubleshoot if you're seeing your supply dip, and even provide guidance on your specific pump's settings and sizing.
Shop our Find Your Flow Feeding Kit, filled with essentials for healing sore nipples, engorgement, and plugged ducts, and get access to a free feeding course led by the LCs at SimpliFed.
Tip #7: Manage Your Milk Storage
Finally, make sure you have a plan for storing your milk. Your baby deserves every drop of that liquid gold!
Stock up on food-grade, leak-proof storage bags, which can be labeled with the date and the number of ounces before going in the fridge or freezer, or a glass breast milk pitcher that you can use to pool your milk. If you won't have access to a fridge right away, consider investing in a portable milk cooler that will chill your milk until you get home. You can also put storage bags into an insulated pack filled with ice packs and keep your milk cold that way.
Once you have the right tools, make sure to read up on the milk storage guidelines established by the CDC.
These guidelines from the Centers for Disease Control (CDC) and Academy of Breastfeeding Medicine (ABM) are recommended for freshly expressed breast milk for healthy, full-term babies. Always check with your pediatrician if you’re unsure about what’s best for your baby!
Pumping success awaits!
With these expert tips, you're ready to make the most out of your pump sessions, maximize your comfort and milk output, maintain your supply, and never waste a drop. For more tips on setting a strong pumping foundation, visit the “Pumping and Breastfeeding” section on our blog and subscribe to our YouTube channel.
