Breastfeeding Moms: Here’s how to transition to pumping when going back to work

The time has come: You’re headed back to work after your postpartum leave. This is a difficult transition for many reasons – including how to go from nursing your baby at the breast to pumping while at work.

In this article, we’ll provide some essential tips on how to adjust your breastfeeding and pumping routine for success.

**By the way, this process works for any change in your breastfeeding routine – like finally taking that date night or leaving your baby with Grandma & Grandpa!

1. Start a Stash

Your first goal is to build up a small stash—enough breastmilk for however many ounces your baby will drink while you are gone. You can start this process as soon as you like, any time after your mature milk comes in (in other words, after the colostrum phase).

Here are a couple of ways to build up a stash of breastmilk (typically stored in your freezer):

Occasionally pump AFTER a nursing session: Wait 5-10 minutes after your baby nurses, then pump. You can express milk by hand for approximately 2 minutes. Or, use a manual or electric pump for a full pumping session (10-20 minutes).

Use a Haakaa silicone breast pump to collect breastmilk passively: The most preferred method is to attach the Haakaa to the opposite breast while nursing to collect letdown. However, keep in mind that collecting milk during letdown gives you only “foremilk” (the less nutrient-dense milk). So, you’ll want to combine anything you collect with a Haakaa with milk pumped during a full pumping session to ensure your baby receives balanced nutrition.

2. Determine Your “Magic Number” of Milk Removals

An important part of going back to work is keeping your milk supply strong. This all comes down to supply and demand. You have to empty your breasts enough times in 24 hours.

Note: We say “empty breasts” because this refers to either pumping or nursing. If you are emptying your breasts, that’s a session.

So, how many sessions do you need in a day? To determine that, you need to know your “Magic Number.” The “Magic Number” refers to the number of times per day a breastfeeding mom needs to empty her breasts to maintain healthy milk production.

How to find your Magic Number:

First, determine how much you recently pumped in your “best” session, which is usually the first pump of the day. Then, use that amount (pumped from BOTH breasts combined) to determine how many times you need to empty your breasts in 24 hours to maintain healthy production.

The chart says:

If you pumped 1-2 ounces, you need 8 sessions per day
If you pumped 2-3 ounces, you need 7 sessions per day
If you pumped 3-5 ounces, you need 6 sessions per day
If you pumped 5-9 ounces, you need 5 sessions per day
If you pumped 10+ ounces, you need 3-4 sessions per day

However, there is a caveat to this chart. In many cases, mothers who drop below 6 sessions (particularly at the 4 session mark) experience a noticeable dip in milk supply. This is especially true when going back to work, where the environment may be less comfortable while pumping. To avoid this drop in supply, maintain 6-8 sessions per day, regardless of what the chart indicates.

Here's an example! Let’s say you want to maintain 7 sessions per day. A sample schedule might look like:

6:00 am: Nurse baby at home

9:00 am: Pump at work

12: pm: Pump at work

3:00 pm: Pump at work

6 pm: Nurse baby at home

11 pm: Nurse baby at home

3:00 am: Pump in the middle of the night (or nurse baby)

3. Make Bottles, Pump, and Repeat

Now that you have enough milk in your stash, you’re ready to make your baby’s bottles for the day – then head off to work or wherever adventure takes you. While you’re gone, you’ll continue to pump.

Remember that milk can stay fresh at room temperature for up to 4 hours. However, it’s typically recommended to keep your milk chilled, which you can do in an office refrigerator or on-the-go using a cooler bag.

Some moms also like to use the “pitcher method” of pooling their milk throughout the day. If you use a single pitcher to collect all the milk you pump, it eliminates all the extra clutter of bottles in your fridge or bag. When you get home, just use the pitcher to distribute the milk for the next day’s bottles. And, you can freeze any extra using breastmilk storage bags.

4. Set the Right Expectations

Setting the right expectations is very important. There are a few things you need to know:

First, pumping less milk doesn’t necessarily mean your body is making less milk. Some moms respond better to pumps than others. Remember that pumps don’t remove as efficiently as your baby can.

Second, know that normal output is 2-4 ounces from pumping every 2-3 hours (that’s from both sides). Some moms will pump more. But for many, there will be a gap between what you pump and what your baby needs to eat. That’s when supplementing is the answer. If you have enough breastmilk stashed away, you can use that to supplement. Otherwise, supplement with formula. Both are okay. Please do not beat yourself up about this. FED IS BEST.

Third, realize that you may also pump different amounts depending on the time of day. Morning pumps result in the highest amounts. So, don’t be alarmed if you see your output is lower as you get into the later afternoon sessions.

Hot Tip: It’s your right to pump!

Under the PUMP Act, most nursing employees have the right to reasonable break time and a place, other than a bathroom, that is shielded from view and free from intrusion to express breast milk while at work. This right is available for up to one year after the child’s birth. Ask your employer what space they’ve designated for pumping, and don’t shy away from sticking up for your rights.

Conclusion

A final word of advice: remember that this journey won’t be perfect. And that’s okay. Providing your baby with any amount of breast milk is a beautiful gift.

Give yourself time to build up a stash, do your best to maintain a “Magic Number” of milk removals to keep your supply strong, and supplement when needed. You’ve got this!