We’re sharing expert tips from our friend, Bri — a lactation consultant and mom of three — so you can pump at work with confidence.
No matter what your workplace looks like, pumping on the job might require some planning. It’s a big transition — especially if you’ve been nursing exclusively and are just introducing a pump for the first time.
The good news is that with a little prep, you’ll be able to set yourself up for success in no time. So we sat down with our friend Bri, an International Board Certified Lactation Consultant at SimpliFed and mother of three, to get a few of her top tips for navigating your new normal.
Read on to learn:
- How to get on a pumping schedule and maintain your supply
- Which accessories are worth investing in
- How to advocate for yourself at work
- And more!
Expert Tip #1: Get on a Schedule
Sticking to a pumping schedule is the best way to maintain your breast milk supply and put some structure around your pumping routine. While it may feel overwhelming to pump according to the clock, it will actually help things feel more manageable once you get into the swing of things!
Your pumping schedule will depend on a variety of factors, such as what your work day looks like and where you are in your breastfeeding journey. But a good goal is to pump for 15-20 minutes, or until you feel a few let downs, about as frequently as your baby eats. This will help to mimic your baby’s feeding routine, and tell your body to continue producing milk as it has been.
What you’ll want to keep in mind?
- It's better to pump more frequently than to wait too long, which could impact your supply. Once you've settled into a routine, you can see what it feels like to go for longer stretches.
- If you miss a session, stay calm and pump as soon as you're able. Better late than never! If this happens, you'll still want to pump at your next scheduled session, even if that means they'll be close together.
Here’s a sample schedule:
7 a.m. Breastfeed or pump and store for day
8:30 - 9 a.m. Commute to work
10 a.m. Pump at work
1 p.m. Pump at work
4 p.m. Pump at work
5-5:30 p.m. Commute home
5:30 p.m. Breastfeed or pump
8 p.m. Breastfeed or pump
Expert Tip #2: Mind Your Supply
In addition to making sure that you’re pumping frequently enough, there are many ways to support your supply once you're back at work.
Making an effort to stay nourished and hydrated will go a long way. Your body needs adequate calories to keep up with milk production — and since breast milk is composed out of mostly water, your body will need extra hydration the entire time that you’re nursing and pumping.
Resist the temptation to skip meals when you're running from meeting to meeting. Eat a balanced lunch, prioritize protein, and make sure to keep snacks on hand!
When it comes to drinking water, pay attention to how often you need to use the bathroom and the color of your urine. If you're thirsty, you're likely already dehydrated! Setting a timer that reminds you to refill your water bottle can help.
Expert Tip #3: Take Time to Pump
If you've chosen a wearable pump like the Willow Go or Willow 360, you'll be able to pump while commuting or working on your laptop.
This sort of multitasking can be game changing — but you'll also want to make sure that you're taking breaks. Resist the temptation to pump while riding the subway or sitting in a meeting. It’s important to give yourself adequate time to assemble your pump, clean your parts, store your milk, have a snack, and take a deep breath!
One of the best ways to make sure you're carving out this time is by blocking off your calendar. Give yourself at least 30 minutes to make sure that you're not rushed or stressed. Less stress means more milk and healthier supply!
Expert Tip #4: Don’t Forget Accessories
Having extra parts on hand, like spare flanges and containers, means you'll spend less time cleaning your parts and can get back to work. It can even be helpful to leave a set at the office so you’re never caught without everything you need to pump!
A milk cooler or insulated bag is also essential for keeping your pumped milk cold until you can put it in your fridge or freezer back at home. Our Portable Breast Milk Cooler stores up to 16 oz of milk at a safe temperature for up to 24 hours, and has just two milk-contacting parts for convenient cleaning on-the-go.
A wet bag like these Stasher bags can also be helpful for storing parts once they've been used and transporting them back home. And of course, a great pumping bag, like the Pump Anywhere Bag, is key for carrying this all on your commute!
You'll want to pack cleaning supplies, like pump wipes, that can be handy if you don't have time to give your parts a full scrub at the sink. You can also invest in a foldable travel cleaning pack, which has pegs to hold bottles and pump parts once they've been washed.
Expert Tip #5 Dress for Success
Clothes that are breastfeeding-friendly can make a huge difference in your pumping routine. The last thing you want to deal with is a wardrobe snafu!
Try wearing tops or dresses that make it easy to place your pump into your bra. Button-downs are a great option here! If you'll be pumping out in the open, a sweater or shawl might help you feel more comfortable. (This is where a wearable pump will be totally game changing too)
Expert Tip #6: Know Your Rights!
In 2022, a bill called the PUMP Act was passed, giving more moms the right to pump on the job. In short, it mandated that moms need both sufficient time to pump as well as a clean and private space. It also gave them the ability to go after financial compensation if their company failed to comply with the rules.
The PUMP Act at a Glance:
- Protects nearly 9 million nursing mothers who previously weren’t entitled break time and a space to pump
- Gives employees the ability to go after remedies if employers don't comply
- Clarifies that time spent pumping counts as time worked when calculating minimum wage and overtime
- Specific to women who work in companies with 50+ employees
Yet even with legislation like the PUMP Act, it can be hard to advocate for what you deserve, especially when you've just returned to work and emotions are running high.
Before you head back to work, consider emailing your manager or HR department and asking about the pumping accommodations that are in place. If you’re met with a challenge, you can remind them that you’re entitled to the things on this list:
- A space that has been designated for pumping
- Comfortable chairs or a bench and desk at the appropriate height
- A door that locks with an “occupied” sign on it
- A flat surface for pumping equipment
- A sink with a drying rack and dish soap
- A refrigerator for safely storing pumped milk
- Cubbies, cabinets, or shelves to store items
- An electrical outlet for plugging in a breast pump
- A wastebasket and sanitizer for surfaces and hands
- Routine daily maintenance so the space stays clean
- Adequate lighting and ventilation
You’ve got this!
Remember: you may be working, but you can still savor a little alone time.
Try to take pleasure in the little things — like eating meals without crying in the background), solo bathroom breaks, and walks without a stroller or carrier. If you're commuting, take advantage of the time to make phone calls, listen to a podcast, or take a quick cat nap.
Make sure to follow us @willowpump on Instagram and TikTok and check out our YouTube for more pumping at work tips. You can find expert-backed guidance on all things pumping and feeding here, and shop our wearable pumps and accessories onewillow.com.
Tags Used
