{"id":5116,"date":"2023-06-26T05:14:31","date_gmt":"2023-06-26T05:14:31","guid":{"rendered":"https:\/\/itsmooh.com\/?p=5116"},"modified":"2024-04-19T17:33:17","modified_gmt":"2024-04-19T17:33:17","slug":"parenthood-pumping-schedule-for-working-moms","status":"publish","type":"post","link":"https:\/\/itsmooh.com\/parenthood-pumping-schedule-for-working-moms\/","title":{"rendered":"Tips for Establishing a Pumping Schedule as a Working Mom"},"content":{"rendered":"\n<p class=\"has-drop-cap\">There\u2019s no denying that returning to work after having a baby is challenging. However, it becomes especially challenging if you\u2019re breastfeeding and have to get used to a pumping schedule for working moms. The\u00a0<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf#page=65\" target=\"_blank\" rel=\"noreferrer noopener\">U.S. Dietary Guidelines for Americans 2020 &#8211; 2025<\/a>\u00a0recommends that infants be exclusively breastfed for the first six months (if you\u2019re able). From there, they suggest continually breastfeeding while introducing appropriate complementary foods for one year or longer.\u00a0<\/p>\n\n\n\n<p>As you can probably imagine, that makes balancing work and breastfeeding somewhat of an obstacle for a new mom. (This is not to say that working mothers cannot overcome it.)&nbsp;<\/p>\n\n\n\n<p>If you\u2019re heading back to work as a breastfeeding mother, today\u2019s article has everything you need to know about creating a pumping schedule for working moms. Not only have our experts put together a sample breastfeeding schedule, but we\u2019re also answering the most frequently asked questions about balancing work and breastfeeding. Stay tuned!<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Your Rights as a Breastfeeding Mom&nbsp;<\/h2>\n\n\n\n<p>The&nbsp;<a href=\"https:\/\/www.dol.gov\/agencies\/whd\/fact-sheets\/73-flsa-break-time-nursing-mothers\" target=\"_blank\" rel=\"noreferrer noopener\">Providing Urgent Maternal Protections for Nursing Mothers Act (PUMP Act)<\/a>&nbsp;was signed into law in December 2022, and it went into full effect in April 2023. Under this law, most employees in most industries have the right to:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>A reasonable break time for pumping for up to one year after birth.&nbsp;<\/li>\n\n\n\n<li>A private, small sanctuary to pump \u2014 other than a bathroom \u2014 that\u2019s free from intrusion by coworkers or the public.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How to Prepare to Pump at Work<\/h2>\n\n\n\n<p>With a bit of mindful preparation, breastfeeding at work is totally doable. Below are some steps to help you prepare to breastfeed at work:\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Buy a Breast Pump<\/h3>\n\n\n\n<p>The first step to pumping at work is buying a breast pump. We recommend opting for a quality, double-electric pump that works quickly. (Note that a pump can cost anywhere from $150 to $300.) However, you could also rent a hospital-grade breast pump from a local hospital, pharmacy, or baby supply store. (This option costs about $30 to $60 per month.)&nbsp;<\/p>\n\n\n\n<p>While investing in a high-quality pump can be expensive at first, it\u2019ll make your pumping sessions easier, faster, and more productive. Not to mention, your healthcare provider is&nbsp;<a href=\"https:\/\/www.healthcare.gov\/coverage\/breast-feeding-benefits\/\" target=\"_blank\" rel=\"noreferrer noopener\">legally required<\/a>&nbsp;to cover the cost of breast pump rentals or purchases in full.&nbsp;<\/p>\n\n\n\n<p>Another option is to invest in a hands-free pump that allows you to work and pump simultaneously. As you can probably imagine, these fall on the pricier side. However, they\u2019re uber-convenient if you need to pump someplace without access to an electrical outlet and would make your pump sessions a little easier overall.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Get Expert Advice<\/h3>\n\n\n\n<p><a href=\"https:\/\/utswmed.org\/medblog\/how-handle-pumping-work-6-tips-breastfeeding-moms\/\" target=\"_blank\" rel=\"noreferrer noopener\">Robyn Horsager-Boehrer, M.D.<\/a>&nbsp;from UT Southwestern Medical Center explains that \u201cthere is a bit of a learning curve with breastfeeding and pumping on the go. It can take a few weeks to get in the groove of what to pack in your bag, how to dress for easy pumping, and adding bottle-feeding to the mix if your baby has only been breastfed.\u201d&nbsp;<\/p>\n\n\n\n<p>For that reason, Horsager-Boehrer advises meeting with a lactation consultant after delivery. As breastfeeding experts, it\u2019s their job to coach and support new moms throughout the breast-pumping journey. &nbsp;<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Practice at Home<\/h3>\n\n\n\n<p>Don\u2019t wait until your first day back to fire up the pump. Instead, allow yourself\u2014and your baby\u2014to get the hang of it at home. About two or three weeks before going back to work, trade one of your daily nursing sessions for a pumping session. Then, continue increasing these sessions so that your baby gets more and more used to bottle time.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Introduce Bottle Feeding<\/h3>\n\n\n\n<p>If you haven\u2019t already tried, you must introduce your baby to bottle feeding before returning to work. And if you\u2019re concerned about feeding your breastfed baby a bottle, rest assured that most infants take the bottle quickly. Many babies can switch between bottle and breastfeeding without\u00a0<a href=\"https:\/\/www.laleche.org.uk\/nipple-confusion\/\" target=\"_blank\" rel=\"noreferrer noopener\">nipple confusion<\/a>. In addition, have your spouse or caregiver be the one who bottle feeds, as this eases the transition.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Make a Plan<\/h3>\n\n\n\n<p>To make your transition as easy as possible, Horsager-Boehrer recommends meeting with your supervisor to discuss adjusting your schedule to accommodate pumping.&nbsp;<\/p>\n\n\n\n<p>\u201cIf that&#8217;s not an option, talk with a lactation consultant about pumping less frequently,\u201d says Horsager-Boehrer. \u201cFor example, pumping twice a day might feel more manageable than three times a day. Remember that any amount of breast milk is a good thing for your baby, and pumping at work can help maintain your milk supply for regular feedings at home.\u201d<\/p>\n\n\n\n<p>Pumping at work takes planning. And aside from establishing a pumping schedule for working moms, you\u2019ll need \u201ca clean and private room, a refrigerator to store bottles, a sink to rinse equipment, and a safe place to store supplies during the day,\u201d says Horsager-Boehrer.<\/p>\n\n\n\n<p>Additionally, Horsager-Boehrer recommends connecting with human resources during or before maternity leave, as they can help you locate an appropriate space for pumping, storage, and clean-up. \u201cConsider visiting these areas before maternity leave to give yourself a little peace of mind, says Horsager-Boehrer. \u201cAnd if you don\u2019t see what you need, ask for it. HR departments should be familiar with the new PUMP Act and its provisions.\u201d&nbsp;<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Build a Freezer Stash<\/h3>\n\n\n\n<p>Before creating a pumping schedule for working moms, you should build up a frozen breast milk supply. Many moms benefit from practicing expressing their breast milk, storing it, and feeding it to their baby via bottle.\u00a0<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How to Pump at Work<\/h2>\n\n\n\n<p>These pumping hacks and tips will ensure your transition back to work is as smooth as can be:<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Bring the Right Tools<\/h3>\n\n\n\n<p>Set yourself up for pumping success by making sure you bring everything you need to work. Breastfeeding mothers need their breast pumps, milk storage bags, coolers (or refrigerator access), extra pumps, as well as extra breast pads and\/or shirts.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Create a Pumping Schedule for Working Moms<\/h3>\n\n\n\n<p>Creating a pumping schedule helps balance work with breastfeeding. And if you don\u2019t know where to begin,&nbsp;<a href=\"https:\/\/www.cdc.gov\/nutrition\/infantandtoddlernutrition\/breastfeeding\/pumping-breast-milk.html\" target=\"_blank\" rel=\"noreferrer noopener\">aligning your pumping sessions<\/a>&nbsp;to your baby\u2019s feeding schedule prevents engorgement or leaking. (Don\u2019t wait until you\u2019re experiencing prolonged engorgement or excessive leaking, as this&nbsp;<a href=\"https:\/\/www.liebertpub.com\/doi\/10.1089\/bfm.2014.0047\" target=\"_blank\" rel=\"noreferrer noopener\">slows milk supply<\/a>.)&nbsp;<\/p>\n\n\n\n<p>Generally, a working mom should breastfeed her baby in the morning before she goes to work. Then, she should pump every&nbsp;<a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/breastfeeding-your-baby?utm_source=redirect&amp;utm_medium=web&amp;utm_campaign=int\" target=\"_blank\" rel=\"noreferrer noopener\">two to three hours<\/a>&nbsp;during the day (depending, of course, on her baby\u2019s feeding schedule at home).&nbsp;<\/p>\n\n\n\n<p>If you pump around the same time each day (which is what is recommended), your coworkers will know where you are, and you won\u2019t have to explain your absence every time.\u00a0<a href=\"https:\/\/breastfeeding.support\/increase-milk-supply-when-pumping\/\" target=\"_blank\" rel=\"noreferrer noopener\">Routine<\/a>\u00a0also supports healthy milk production.\u00a0<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">A sample pumping schedule for a nine-hour workday looks like this:\u00a0<\/h4>\n\n\n\n<ul>\n<li><strong>7:30 am:<\/strong>\u00a0Breastfeed at daycare\u00a0<\/li>\n\n\n\n<li><strong>8 am to 10 am:<\/strong>\u00a0Meetings, etc.\u00a0<\/li>\n\n\n\n<li><strong>10 am to 10:30 am:<\/strong>\u00a0First pumping session<\/li>\n\n\n\n<li><strong>10:30 am to 12:30 pm:<\/strong>\u00a0Focused work, projects, etc.\u00a0<\/li>\n\n\n\n<li><strong>12:30 pm to 1:30 pm<\/strong><strong>:<\/strong><\/li>\n\n\n\n<li><strong>1:30 pm to 3 pm:<\/strong>\u00a0Meetings, etc.<\/li>\n\n\n\n<li><strong>3 pm to 3:30 pm:<\/strong>\u00a0Third pumping session<\/li>\n\n\n\n<li><strong>3:30 pm to 5 pm:<\/strong>\u00a0Focused work, projects, etc.<\/li>\n\n\n\n<li><strong>5 pm:<\/strong>\u00a0Pick up baby from daycare and breastfeed<\/li>\n<\/ul>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pump Until Empty<\/h3>\n\n\n\n<p>During each pumping session, strive to pump until both breasts are empty, as this plays an integral role in stimulating milk production. And once you get the hang of it, most pumping sessions last between 15 and 20 minutes. However, some women take longer\u2013and that\u2019s totally okay!\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Remember Your Own Health<\/h3>\n\n\n\n<p>Horsager-Boehrer tells us that, \u201cPumping and breastfeeding requires more daily calories than pregnancy! You might find yourself hungry, thirsty, or tired during the day if you don\u2019t pack and snack properly.\u201d She recommends adding water and healthy snacks to your pumping bag each night. \u201cStaying hydrated and fed will help you maintain your energy and milk supply,\u201d says Horsager-Boehrer.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Adjust When Life Throws You Curve Balls (Because It Often Does)<\/h3>\n\n\n\n<p>When things happen beyond your control\u2014like getting sick or finding that your baby needs more milk than you can produce\u2014it can feel like a personal failure. However, Horsager-Boehrer reminds us not to beat ourselves up. \u201cFormula-feeding or supplementing have their benefits,\u201d she says. \u201cThey allow your partner or other loved ones to help more with childcare, which can take a little work off your plate.\u201d<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Storing Breast Milk At Work<\/h2>\n\n\n\n<p>Now that you\u2019ve successfully created a pumping schedule for working moms, how do you store it? Well, all you have to do is follow these simple steps:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol>\n<li><strong>Pack a bag.\u00a0<\/strong>Find a decently-sized breast pump bag that will fit your breast pump, a travel-sized cooler with ice packs, milk storage bags or bottles, and any necessary cleaning supplies. (You\u2019ll need to wash your supplies and pump parts after each pumping session.)\u00a0<\/li>\n\n\n\n<li><strong>Transfer the milk.<\/strong>\u00a0After each pumping session, transfer your expressed milk into a small bottle with an airtight lid. Oftentimes, you can use the same bottle for the milk from both breasts. Then, put the bottle in your cooler and wash your supplies. Then, put everything back in your tote.\u00a0<\/li>\n\n\n\n<li><strong>Refrigerate the bottles.<\/strong>\u00a0When you get home, simply transfer the bottles from the cooler to your refrigerator. Clean and dry any dirty supplies, then put your ice pack bag in the freezer so it\u2019s ready for tomorrow.\u00a0<\/li>\n\n\n\n<li><strong>Repeat.\u00a0<\/strong>Send your baby to daycare with the three bottles of freshly pumped milk. Grab three empty bottles and get ready to do it all again. That\u2019s it!\u00a0<\/li>\n<\/ol>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How to Increase Breast Milk Supply for Pumping<\/h2>\n\n\n\n<p>Whether you want a freezer stash of milk or just enough to feed your new baby while you&#8217;re gone, milk flow always needs to be considered. Aside from choosing the right breast pump, there are additional ways moms can increase their breast milk supply for pumping:\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Increase Pumping Frequency<\/h3>\n\n\n\n<p>Most breastfeeding mothers pump every three hours. However,&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7192965\/\">pumping more often<\/a>&nbsp;stimulates the breasts to produce more milk. If you\u2019d like to increase your milk supply, try pumping both breasts for 15 minutes every two hours. Do this for 48 to 72 hours, then return to your normal pumping routine.&nbsp;<\/p>\n\n\n\n<p>If that pumping frequency doesn\u2019t seem feasible to you, try&nbsp;<a href=\"https:\/\/cdn.website-editor.net\/fbecae35f0d04078b90baf90c3032ed5\/files\/uploaded\/EN%20Power-Pumping.pdf\">power pumping<\/a>. If you\u2019re not already familiar with this breastfeeding technique, it involves pumping for ten minutes, then taking ten minutes off, for an entire hour. While you might not get any additional milk after the first ten minutes, it\u2019s important to continue for the entire hour. And if you keep it up for four to five consecutive days, it can boost your milk supply overall.&nbsp;<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Take Care of Your Body<\/h3>\n\n\n\n<p>Getting enough rest, drinking enough fluids, and consuming nourishing foods (especially protein) is essential to improving and protecting your milk supply. In addition, certain foods \u2014 called&nbsp;<a href=\"https:\/\/www.liebertpub.com\/doi\/10.1089\/bfm.2011.9998\" target=\"_blank\" rel=\"noreferrer noopener\">galactagogues<\/a>&nbsp;\u2014 may help increase milk production. These include:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li><strong>Yams, beets, and carrots.<\/strong> They are chock-full of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6356523\/\">beta carotene<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Dark, leafy greens. <\/strong>They contain <a href=\"https:\/\/academic.oup.com\/clinchem\/article\/42\/6\/841\/5646549\">phytoestrogens<\/a>, which support lactation.&nbsp;<\/li>\n\n\n\n<li><strong>Green papaya. <\/strong>It\u2019s rich in <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\">vitamin C<\/a>, which is necessary for lactating mothers.&nbsp;<\/li>\n\n\n\n<li><strong>Fennel or <\/strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK501793\/\"><strong>fennel seed<\/strong><\/a><strong>.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Grains. <\/strong>As a well-known comfort food, the consumption of grain releases <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2014.01529\/full#h11\">oxytocin<\/a> \u2013 which is a hormone involved in milk production.\u00a0<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/itsmooh.com\/self-care-moms-returning-to-work\/\">Get more tips on how to take care of yourself when you go back to work after having a baby here.<\/a><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prioritize Skin-to-Skin Contact<\/h3>\n\n\n\n<p>As you probably already know, skin-to-skin contact occurs whenever a mother holds her baby against her bare chest. However, what you might not know is that there are ample\u00a0<a href=\"https:\/\/news.sanfordhealth.org\/childrens\/the-importance-of-skin-to-skin-after-delivery-you-should-know\/\" target=\"_blank\" rel=\"noreferrer noopener\">health benefits<\/a>:<\/p>\n\n\n\n<ul>\n<li>Improves infant weight gain&nbsp;<\/li>\n\n\n\n<li>Encourages breast milk production<\/li>\n\n\n\n<li>Maintains the baby\u2019s internal temperature<\/li>\n\n\n\n<li>Helps the baby absorb and digest nutrients<\/li>\n\n\n\n<li>Encourages a stable heartbeat and breathing&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently Asked Questions (FAQs)<\/h2>\n\n\n\n<p>Still confused about crafting a pumping schedule as a working mom? Below are the answers to the most frequently asked questions:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I pump at work?<\/h3>\n\n\n\n<p>A newborn will take a bottle of breast milk every\u00a0<a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/breastfeeding-your-baby?utm_source=redirect&amp;utm_medium=web&amp;utm_campaign=int\" target=\"_blank\" rel=\"noreferrer noopener\">two to three hours<\/a>. And because you should align your pump break sessions with your baby&#8217;s feeding schedule, aim to pump every two to three hours as well. However, at the end of the day, no one knows your baby better than you do. Therefore, how often you pump at work depends entirely on yourself and your baby\u2019s needs. \u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the best way to store breastmilk at work?<\/h3>\n\n\n\n<p>There are several ways you can store breastmilk at work. If your workplace has a refrigerator, you can keep your bottles there and use a cooler to transfer them back home. Additionally, you could bring your own personal cooler and ice pack and store the bottles of expressed milk in there. Truly, the choice is yours.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How can I increase my breast milk supply for pumping?<\/h3>\n\n\n\n<p>As we mentioned, increasing your pumping frequency, taking care of your body, and prioritizing skin-to-skin contact can help increase a mother\u2019s breast milk supply for pumping.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What should I bring to work for pumping?<\/h3>\n\n\n\n<p>In order to pump at work, breastfeeding mothers need a breast pump, a travel-sized cooler with an ice pack, milk storage bags or bottles, and any necessary cleaning supplies. We also recommend bringing extra breast pads and\/or shirts just in case.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Can I breastfeed and work at the same time?<\/h3>\n\n\n\n<p>Yes! The PUMP Act protects new mothers who have to breastfeed or pump during their work day. Follow the above instructions to develop a pumping schedule for working moms. Then, see our instructions for storing breast milk at work.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There\u2019s no denying that returning to work after having a baby is challenging. However, it becomes especially challenging if you\u2019re breastfeeding and have to get used to a pumping schedule for working moms. The\u00a0U.S. Dietary Guidelines for Americans 2020 &#8211; 2025\u00a0recommends that infants be exclusively breastfed for the first six months (if you\u2019re able). From there, they suggest continually breastfeeding while introducing appropriate complementary foods for one year or longer.\u00a0 As you can probably imagine, that makes balancing work and breastfeeding somewhat of an obstacle for a new mom. (This is not to say that working mothers cannot overcome it.)&nbsp; If you\u2019re heading back to work as a breastfeeding mother, today\u2019s article has everything you need to know about creating a pumping schedule for working moms. Not only have our experts put together a sample breastfeeding schedule, but we\u2019re also answering the most frequently asked questions about balancing work and breastfeeding. Stay tuned! Your Rights as a Breastfeeding Mom&nbsp; The&nbsp;Providing Urgent Maternal Protections for Nursing Mothers Act (PUMP Act)&nbsp;was signed into law in December 2022, and it went into full effect in April 2023. Under this law, most employees in most industries have the right to:&nbsp; How to Prepare to Pump at Work With a bit of mindful preparation, breastfeeding at work is totally doable. Below are some steps to help you prepare to breastfeed at work:\u00a0 Buy a Breast Pump The first step to pumping at work is buying a breast pump. We recommend opting for a quality, double-electric pump that works quickly. (Note that a pump can cost anywhere from $150 to $300.) However, you could also rent a hospital-grade breast pump from a local hospital, pharmacy, or baby supply store. (This option costs about $30 to $60 per month.)&nbsp; While investing in a high-quality pump can be expensive at first, it\u2019ll make your pumping sessions easier, faster, and more productive. Not to mention, your healthcare provider is&nbsp;legally required&nbsp;to cover the cost of breast pump rentals or purchases in full.&nbsp; Another option is to invest in a hands-free pump that allows you to work and pump simultaneously. As you can probably imagine, these fall on the pricier side. However, they\u2019re uber-convenient if you need to pump someplace without access to an electrical outlet and would make your pump sessions a little easier overall. Get Expert Advice Robyn Horsager-Boehrer, M.D.&nbsp;from UT Southwestern Medical Center explains that \u201cthere is a bit of a learning curve with breastfeeding and pumping on the go. It can take a few weeks to get in the groove of what to pack in your bag, how to dress for easy pumping, and adding bottle-feeding to the mix if your baby has only been breastfed.\u201d&nbsp; For that reason, Horsager-Boehrer advises meeting with a lactation consultant after delivery. As breastfeeding experts, it\u2019s their job to coach and support new moms throughout the breast-pumping journey. &nbsp; Practice at Home Don\u2019t wait until your first day back to fire up the pump. Instead, allow yourself\u2014and your baby\u2014to get the hang of it at home. About two or three weeks before going back to work, trade one of your daily nursing sessions for a pumping session. Then, continue increasing these sessions so that your baby gets more and more used to bottle time.\u00a0 Introduce Bottle Feeding If you haven\u2019t already tried, you must introduce your baby to bottle feeding before returning to work. And if you\u2019re concerned about feeding your breastfed baby a bottle, rest assured that most infants take the bottle quickly. Many babies can switch between bottle and breastfeeding without\u00a0nipple confusion. In addition, have your spouse or caregiver be the one who bottle feeds, as this eases the transition.\u00a0 Make a Plan To make your transition as easy as possible, Horsager-Boehrer recommends meeting with your supervisor to discuss adjusting your schedule to accommodate pumping.&nbsp; \u201cIf that&#8217;s not an option, talk with a lactation consultant about pumping less frequently,\u201d says Horsager-Boehrer. \u201cFor example, pumping twice a day might feel more manageable than three times a day. Remember that any amount of breast milk is a good thing for your baby, and pumping at work can help maintain your milk supply for regular feedings at home.\u201d Pumping at work takes planning. And aside from establishing a pumping schedule for working moms, you\u2019ll need \u201ca clean and private room, a refrigerator to store bottles, a sink to rinse equipment, and a safe place to store supplies during the day,\u201d says Horsager-Boehrer. Additionally, Horsager-Boehrer recommends connecting with human resources during or before maternity leave, as they can help you locate an appropriate space for pumping, storage, and clean-up. \u201cConsider visiting these areas before maternity leave to give yourself a little peace of mind, says Horsager-Boehrer. \u201cAnd if you don\u2019t see what you need, ask for it. HR departments should be familiar with the new PUMP Act and its provisions.\u201d&nbsp; Build a Freezer Stash Before creating a pumping schedule for working moms, you should build up a frozen breast milk supply. Many moms benefit from practicing expressing their breast milk, storing it, and feeding it to their baby via bottle.\u00a0 How to Pump at Work These pumping hacks and tips will ensure your transition back to work is as smooth as can be: Bring the Right Tools Set yourself up for pumping success by making sure you bring everything you need to work. Breastfeeding mothers need their breast pumps, milk storage bags, coolers (or refrigerator access), extra pumps, as well as extra breast pads and\/or shirts.\u00a0 Create a Pumping Schedule for Working Moms Creating a pumping schedule helps balance work with breastfeeding. And if you don\u2019t know where to begin,&nbsp;aligning your pumping sessions&nbsp;to your baby\u2019s feeding schedule prevents engorgement or leaking. (Don\u2019t wait until you\u2019re experiencing prolonged engorgement or excessive leaking, as this&nbsp;slows milk supply.)&nbsp; Generally, a working mom should breastfeed her baby in the morning before she goes to work. Then, she should pump every&nbsp;two to three hours&nbsp;during the day (depending, of course, on her baby\u2019s feeding schedule at home).&nbsp; If<\/p>\n","protected":false},"author":3,"featured_media":5117,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[522,530,528,524,526,531,529,527,523,525],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tips for Establishing a Pumping Schedule as a Working Mom<\/title>\n<meta name=\"description\" content=\"Need help putting together a pumping schedule for working moms? 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