Being a working mom is a beautiful yet challenging role, particularly when breastfeeding and professional responsibilities collide. Balancing pumping breast milk with a demanding job can be overwhelming, but with the right strategies, the journey becomes smoother and more manageable. Let’s explore effective tips that can help you thrive in both aspects of your life.
Understanding Your Rights
Before diving into the logistics of pumping at work, it is crucial to know your rights. In many countries, laws protect breastfeeding employees, allowing them essential time and space to pump during work hours. For instance, under the Pump Act in the United States, employers must provide reasonable break time and space to pump for up to one year after the child’s birth. The space must be functional from pumping, NOT a bathroom, free from intrusion, and available as needed.
Make sure to research the specific laws in your area and learn about what your employer is required to provide. Being informed empowers you to advocate for your needs in the workplace.
Communicating with Your Employer
Open communication with your employer is the first step toward finding a workable solution for pumping. Share your intentions early. This helps your employer understand your need for time to pump during the day.
When discussing this, emphasize your commitment to maintaining productivity. Keeping the conversation clear and concise reassures your employer that you're dedicated to balancing your role as a mother and employee.
Setting Up a Pumping Schedule
Create a pumping schedule that meshes with your work demands while also supporting your milk supply. Most mothers can aim for pump sessions every 3 hours while away from their infant. Depending on your role, you may need to elicit the help of coworkers to cover specific duties or speak with your boss to ensure coverage is there when you need to step away.
Keeping a consistent schedule helps your body adjust and maintain a steady milk supply, increasing your likelihood of successfully balancing work and feeding your child.
Designing Your Pumping Station
Creating a comfortable pumping station can significantly improve your experience. Look for a private area furnished with essential supplies. This area could include:
A cozy chair
A small table for your pump gear
A cooler for milk storage
An outlet
A sink to wash pump parts
Extra storage bags or containers for milk
Consider personalizing this space with a photo of your baby or calming scents. A well-designed pumping area fosters relaxation and makes the process less stressful.
Pumping Tips for Success
Pumping effectively involves a few simple yet helpful techniques. Here are some suggestions to make the process easier:
Relaxation is Key: Take a moment to calm yourself before pumping. A study showed that stress can reduce milk flow, so consider deep breathing or listening to soothing music.
Stay Hydrated: Drink plenty of water throughout your workday.
Use a Quality Pump: Investing in a reliable breast pump suited to your needs pays off in efficiency. Electric pumps are often the best choice, as they can yield greater milk output in less time.
Flange Size: Ensure you flanges are fitting optimally for the most comfort and the best output while pumping.
Practice in Advance: If you’re new to pumping, practice at home to get accustomed to the process. This will make it less daunting when you return to work.
Label Your Milk: Always label pumped milk with the date and time before storing it in the fridge. This helps ensure you use the freshest milk available.
How Much Milk Do Need Stored?
You don't need a freezer full of milk to be able to return to work and offer your little one breastmilk. On average, an infant will take 1-1.5 ounces per hour away from you. That means if you have an 8-hour workday, you can anticipate your infant to taking 8 to 12 ounces of milk while you're away.
I usually recommend that clients aim to have a two-day supply stored if possible, to provide a small backup as they adjust to returning to work. Milk can be collected using a Haakaa while nursing or by incorporating an occasional pumping session a few times a week in the weeks before going back.
Prioritizing Self-Care
Amidst the chaos of work and motherhood, self-care should not be overlooked. Make time for yourself, whether it’s enjoying a relaxing bubble bath or savoring a quiet moment with your favorite tea. Your well-being is crucial for managing both work responsibilities and family life.
Remember that a well-rested and happy mom can handle challenges more effectively. Don't hesitate to lean on your partner or support system for help when needed.
Embracing Flexibility
Flexibility is essential in this journey. Some days will not go as planned, and that’s perfectly okay. Be gentle with yourself and adapt to changes as needed. Every effort you make toward successfully breastfeeding while working counts.
Every mother’s breastfeeding journey is unique. Embrace the challenges and celebrate small victories, knowing that you are doing your best.
Final Thoughts
Navigating the path of breastfeeding as a working mom is filled with challenges. However, with the right tools, mindset, and support you can effectively manage both roles. Know your rights, communicate clearly with your employer, and foster a supportive pumping environment. Prioritize your self-care and connect with others on a similar journey.
Breastfeeding is a fulfilling experience, and every drop is significant. Keep juggling with confidence—you've got this!
Returning to work and have questions? Interested in one on one support? Fillout a contact form on my website to get in touch. I offer return to work consults to help you as prepared and supported as possible!
-Haley Willson RN, BSN, IBCLC
Close to Home Lactation Consulting
Comments