The Ultimate Guide to Pumping and Returning to Work
The thought of returning to work while breastfeeding can feel incredibly overwhelming, but with a bit of preparation and support, you can transition back to work with confidence. Whether you’re concerned about pumping schedules, worried about introducing bottle feeding, or just don’t know where to start, this clear, practical guide will help you get ready to thrive as both a parent and professional.
CHOOSING THE RIGHT PUMP
Primary Breast Pumps
With so many options on the market, it’s hard to know which pump, or pumps, will work best for you. A primary breast pump is the best choice for removing milk and maintaining supply. Primary pumps have powerful motors, use traditional flanges, and offer double and single pumping capabilities. The most effective primary pumps, like Motif Luna, also allow you to independently control suction strength and cycle speed, which is crucial for optimizing milk removal during limited breaks. Add in a hands-free pumping bra or breast milk collection cups to make pumping more convenient.
Secondary Breast Pumps
While a primary pump is ideal, it may not always be practical. If you’ll need to pump discreetly or pump on-the-go, a portable or wearable breast pump may be an ideal option for you. Portable and wearable breast pumps are considered secondary breast pumps because they might not remove milk as effectively as primary pumps do. It’s ideal to only use a secondary pump when using a primary pump isn’t an option.
WHEN TO START PUMPING
It’s ideal to wait about four weeks before pumping. Allow yourself to focus on nursing for the first few weeks before adding in the stress of learning to pump. This helps baby really get good at breastfeeding while you get to soak up all those snuggles. Adding pumping in too early can also create an oversupply. While having an overproduction of breast milk may sound like a great problem to have, it can come with its own set of challenges like painful engorgement, clogged ducts, the need for frequent pumping, and even stomach upset and nursing problems for baby. You’ll want to start pumping at least two weeks before going back to work. If you have an especially short maternity leave, struggle with low milk supply, or are having breastfeeding difficulties, it may be necessary to add in pumping before four weeks. An IBCLC (International Board Certified Lactation Consultant) can help you make a plan that supports your feeding goals.
HOW TO START PUMPING
Check your flange size. Flange sizing can be tricky sometimes, and it often requires trying multiple sizes to find the right fit. Measuring your nipples helps give you an idea of which sizes to try first. This handy guide walks you through the steps.
Pump for 10 minutes right after your first nursing session of the day. Prolactin, the hormone responsible for milk production, works on a diurnal (day/night) rhythm.1 This means prolactin levels are much higher during overnight and early morning hours. Take advantage of these higher prolactin levels by adding in a 10-minute pump session shortly after finishing your first morning nursing session. Most moms find they have more milk early in the morning, so this is a great time to pump and store a little extra milk in preparation for returning to work. It may take a few days for your body to get used to pumping, so don’t be surprised if you don’t get much milk at first. As you become more comfortable with pumping, and as your body responds to the extra stimulation, you’ll see an increase in output. Check out these milk storage tips, including using The Pitcher Method. *If you have an oversupply, talk with your IBCLC before adding this Step.
Replace a nursing session with pumping. After a few days of adding in those 10-minute morning pump sessions you’ll start to feel more comfortable with your pump’s settings, and your body will become used to the pump’s stimulation. This is a great time to begin pumping to replace a feeding. Pick a time of day when your baby is usually in a good mood. Try to anticipate when your baby will be hungry and begin pumping about 30 minutes before. Pump for 15-20 minutes to replace your chosen nursing session, and then use that expressed milk to bottle feed your baby.
Continue practicing. While you wait for your first day back at work, continue to practice pumping so you’ll be comfortable when you do return. If you’ll be using a primary pump as well as a secondary pump, practice pumping with both. This will give you the opportunity to make any needed adjustments ahead of time.
Increase the frequency of pumping as your return-to-work date gets closer. In the week leading up to going back to work, begin replacing more nursing sessions with pumping and bottle feeding sessions to help ease the transition. Try to pump on the same schedule you’ll be using once you are back at work.
WHEN TO INTRODUCE BOTTLE FEEDING
Bottle feeding requires a different set of oral motor skills than nursing at the breast. Introducing bottles before your baby is comfortable with nursing can interfere with their latch and ability to transfer milk from the breast. Introducing bottles too late can lead to bottle refusal. If you are directly breastfeeding, it’s ideal to wait about four weeks before introducing bottles. This aligns with the recommendation to wait about four weeks to introduce pumping. If your baby needs a bottle before four weeks, or if you choose to introduce bottles early, your baby can still latch and nurse successfully. It just might take some added time and attention to help them along. Waiting longer than 6-8 weeks to introduce bottles increases the chance that your baby will have a more difficult time accepting bottles or even they might completely refuse them. If you’re in this boat, know that many IBCLCs are specifically trained to help with bottle refusal.
HOW TO INTRODUCE BOTTLE FEEDING
Choose a time when your baby is happy. You’re more likely to be successful if baby isn’t already fussy or upset.
Pump about 30 minutes before you think your baby will be hungry. Pump for 15-20 minutes to replace a nursing session, then offer your pumped milk via bottle. The average daily breast milk intake for healthy, term infants who are exclusively fed breast milk is a little less than 25 ounces from one month up to six months of age.2 To estimate the amount your baby needs per feeding, divide 25 ounces by the number of feedings per day.
Example: Baby nurses ~10 times per day: 25/10=2.5 oz. per feeding
If you don’t get quite enough for a full feeding from your 15-20 minute pumping session, that’s ok! It can take some time to really get used to pumping and for your body to get comfortable letting down to the stimulation of the pump. You can add milk from your 10-minute morning sessions to make the full amount your baby needs for a feeding.
Use Paced Bottle Feeding. This bottle feeding technique is ESSENTIAL for preventing overfeeding from the bottle and bottle flow preference. Even the slowest flow bottles will drip milk when held upside down. Babies reflexively swallow when milk hits their tongues. This means a baby is likely to continue drinking from a bottle even after they are full. Babies can also “chug” or gulp more easily from the bottle than the breast. This can lead to overfeeding because baby gulps milk down so quickly that their tummies don’t have time to tell their brains that they are full. It’s like sitting down to a big dinner, eating too fast, and not realizing you’ve overdone it until it’s too late. Babies can also become accustomed to the fast flow of a bottle if paced feeding isn’t used. This can make them frustrated or upset when they return to the breast. In some cases, babies will even refuse the breast after getting used to the continuous flow of the bottle.
Here’s how Paced Bottle Feeding works:
Choose a slow flow bottle nipple that has a wide base and gradual slope (think traffic cone). This type of nipple shape helps breastfed babies continue using a wide latch even when bottle feeding.
Hold your baby in a slightly reclined or side-lying position.
Touch the bottle to baby’s lips and wait for them to latch to the bottle rather than inserting it into their mouth.
Tip the bottle down so baby isn’t getting any milk with the first few suckles. Don’t worry, this won’t cause gas because it’s just like sucking on a pacifier. This mimics the way a baby has to suckle at the breast to trigger letdown.
Hold the bottle level with the floor. This prevents the flow from becoming too fast.
Allow baby to take short breaks just like they would at the breast. This allows baby to be in control of the feeding rather than reflexively just swallowing when milk hits their tongue.
If baby begins to gulp, tip the end of the bottle down to slow the flow of milk. Gulping can cause stomach upset, spit up, and gas because baby will be swallowing air while drinking too fast.
Don’t pressure baby to finish. Let them tell you when they're full.
Teach baby’s other caregivers how to use Paced Bottle Feeding as well!
Keep the interaction as positive as possible. If your baby gets upset when you offer a bottle, it’s ok to nurse for a bit, then try again when baby is calm. If your baby is still reluctant to take a bottle, try these tips:
Have someone else offer the bottle. Babies are smart and they often don’t want a bottle when they can sense that mom is nearby.
Try when baby is sleepy. Babies’ natural feeding reflexes are often more active when babies are sleepy, so this is a great time to try.
Incorporate rhythmic movement like walking or rocking. You’d be surprised how well this works!
Wait and try again another time. It’s ok to go ahead and nurse while making a plan to offer a bottle another time.
Offer bottles at least 1-2 times per week to help your baby maintain their new skills. It’s not uncommon for a baby to take a bottle once only to refuse when it’s offered again a week or more later. Offering bottles at least once or twice per week will make it easier when it’s time for you to return to work.
PLANNING YOUR RETURN TO WORK
Along with learning to pump and introducing bottle feeding, you’ll need to think through the logistics of how you’ll return to work, when you’ll pump, how you’ll store and transport your breast milk, and how you’ll clean your pump parts.
Discuss scheduling options with your employer. This could include returning on a part-time basis, creating a hybrid schedule that includes some remote work, or transitioning to a fully work-from-home position.
Create a pumping schedule.3 Discuss when and where you’ll be pumping with your employer. Federal law requires employers to provide reasonable break time for pumping as well as a private place, other than a bathroom, to pump.
For most people, pumping every three hours is adequate for maintaining milk supply once they return to work. Try to build pumping breaks in where there are natural lulls in the workday or when other employees can cover you while you’re gone.
Sample pumping schedule:
Nurse at 6 am. Pump for 10 minutes after.
Pump for 15-20 minutes at 9 am.
Pump for 15-20 minutes during your lunch break.
Pump for 15-20 minutes at 3 pm.
Nurse as soon as you pick baby up from childcare at 5-6 pm.
Continue nursing while together with baby.
If your schedule is disrupted, it’s ok to pump a little earlier or a little later than you had planned. The important thing is to avoid skipping pump sessions. It’s always better to remove some milk rather than no milk. If you need to shorten a session, that’s better than skipping it! Hand expression is a great skill to learn. If you can’t find time to pump, try to at least get in at least five minutes of hand expression.
Reach out to coworkers who have pumped at work. Get the lowdown from your mom friends at work. They can give you pointers from a “been there, done that” perspective.
Do a pumping practice run. Try pumping on your proposed work schedule before returning to work. Get a feel for setting up and cleaning your pump parts so you’re more comfortable when the big day comes.
Pack your pump bag and baby’s diaper bag the night before. Make the morning run more smoothly by getting as much prepped ahead of time as possible.
Pump bag packing list:
Pump (obviously!)
Extra pump parts (especially duckbill valves and diaphragms)
Cooler (set a reminder on your phone to grab the ice packs in the morning)
Hand sanitizer
Wet-dry bag for dirty pump parts
Snacks/Drink
Cleaning items
Microwave steam bags are a great option!
Nipple Butter
Hair clip/tie
FINAL THOUGHTS
Returning to work while continuing to breastfeed is a journey that requires patience, flexibility, and support - but it’s absolutely achievable. With the right pump, a solid plan, and a bit of practice you can confidently maintain your breastfeeding goals while navigating your professional responsibilities. Remember, every experience is unique, and what works for one family may look different for another. Trust your instincts, see support when needed, and celebrate each milestone along the way. You’ve got this!
References
Editor’s note: At Hello Mamas, we love sharing great health and wellness tips, but this is not medical advice. Always consult your doctor or healthcare team before starting any new routine or treatment. Also, at Hello Mamas, we share products we personally love and may earn a small commission from affiliate links. This doesn’t affect the price you pay. We only recommend products we genuinely believe in, but your experience may vary.
