There are all kinds of emotions that come with returning back to work after giving birth. You may be gearing up to go back to a daily routine, or you may want to stay curled up with your little one for a little while longer. Whatever emotions you’re feeling are completely normal and valid.

Often the most daunting aspect of returning back to a normal daily routine is pumping at work. Working a pumping schedule into your already busy 9-5 is no easy task, but with our simple tips and tricks we know you’ll be on your way to success. And for all our hybrid or working from home mamas, we’ve got you covered too!

Keep reading to learn how to build your own pumping at work schedules, and advice for returning back to everyday life.

During your work day you should try to pump every 3-4 hours for about 15-20 minutes a time. Base your pumping frequency off of how often your baby feeds each day. Remember that milk is produced on a supply and demand basis. In order to maintain your milk supply, you’ll need to stick to a strict pumping schedule.

Similar to how often you should pump at work, the length of your pumping sessions should be based on how long your baby feeds during each session. This will help mimic your baby’s feeding routine, and ultimately signal to your body to produce more milk. The general guideline for pumping duration is about 20 minutes per session. Remember that every person is different, and that you may need more or less time depending on the milk you produce.

1. Preparation is Key

Establishing a pumping routine should start a few weeks before your return to work. This allows your body to adjust to the pump, you can make any adjustments to your current feeding schedule to prepare you and your baby for the transition and if you want to start collecting a freezer stash, you can!

2. Know Your Rights

Understanding your workplace rights as a breastfeeding mom is crucial. In December 2022 Congress (finally) passed the PUMP Act which provides protections to working parents. It's not enough, but it's a start. If you need more resources on the PUMP Act and what it means for you or if you need a quick guide to share with your employer head here to learn more.

3. Structuring Your Schedule

Aim to create a pumping schedule that mirrors your baby's feeding habits. For instance, if your infant feeds every three hours, try to pump at similar intervals. Consistency is key in maintaining your milk supply[^4^].

4. Maintain Good Nutrition and Hydration

Keeping yourself well-fed and hydrated significantly influences your milk supply[^5^]. Remember to drink ample fluids and maintain a balanced diet.

5. Reach Out for Support

Getting advice and emotional support from a lactation consultant can be incredibly useful and can also help support you while you figure out what your feeding goals are and how to navigate the new relationship with your infant. Want a quick resource? Our partners at Simplified have all of the tools and expertise to help you on your feeding journey.