Breast Milk Pumping Schedule For Returning to Work:Tips for Working Moms
Returning to work after having a baby means figuring out a whole new routine (again!). If you’re breastfeeding, it also involves some strategic planning to establish a pumping schedule that ensures your baby has the milk they’ll need while you’re away. Here’s a guide to help you prepare for bringing that liquid gold home, day after day.
Below is a practical guide to building a pumping schedule, understanding how much milk your baby needs, and preparing for your return to work.
Build your freezer stash before returning to work
Start pumping two to four weeks before you return to work to store frozen breast milk. Depending on your baby’s nursing schedule, you can pump one hour before breastfeeding or one hour after.
Pro tip: Many moms tend to have more milk in the mornings (when levels of the hormone prolactin are high), so pumping after a morning breastfeed session is often a good time.
Know how much breast milk your baby needs while you’re at work
New babies consume two to four ounces of breast milk per feed and can nurse anywhere from eight to twelve times in a 24-hour period. While the composition of your breast milk changes, the amount your baby consumes stays fairly consistent for their first six months. So, for a typical eight-hour-day, leave your baby’s caregiver with three or four four-ounce bottles of breast milk.
Pro tip: After a weekend of breastfeeding on the breast, tap into your freezer stash for Monday’s milk supply (and then pump Monday for Tuesday’s milk, etc.)
How often to pump at work to maintain milk supply
In an ideal world, you would pump as often as your baby normally nurses. But that’s tough—if not impossible!—when you’re balancing work and breastfeeding. On average, breastfeeding moms need to express milk every three hours (depending on the person) to avoid engorgement and maintain milk supply. Schedule three pump breaks during an eight-hour workday: in the morning, at lunch, and mid-afternoon. Having a private, well-equipped lactation space can make it easier to maintain a consistent pumping schedule during the workday.
Pro tip: When possible, stick to your scheduled pumping sessions to avoid impacting your milk supply.
How long pumping sessions take at work
Every breastfeeding parent is different, but on average pumping can take anywhere between 15 to 30 minutes. Depending on how close your lactation space is to where you work, you may also need to factor in time for travel and clean up.
Pro tip: Being comfortable and relaxed helps with letdown, so look at pics of your babe and listen to soothing music (Mamava’s app includes “Sounds for Letdown”).
Mamava designs solutions to empower breastfeeding and pumping parents on the go, like our freestanding lactation pods, Mamava’s lactation space locator app, and other helpful resources.
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