Going back to work after maternity leave is a huge transition for many moms, especially when you're committed to continuing your breastfeeding journey. Balancing the demands of your career with maintaining your milk supply can seem overwhelming, but with a little planning, it’s absolutely possible to make it work. Here’s how you can successfully navigate this new chapter and keep your milk supply strong.
1. Start Pumping Before You Return
One of the best ways to prepare is to start pumping a couple of weeks before your return to work. This helps you build up a stash of breastmilk, allowing you to ease the pressure of pumping at work. It also gives you a chance to get comfortable with your pump and find a routine that works for you.
Pro Tip: Try pumping one hour after your first morning feed. You may find you have more milk during this time, making it easier to build up your stash!
2. Create a Pumping Schedule
Consistency is key to maintaining your milk supply. Ideally, you’ll want to pump as often as your baby would normally feed, which is every 2-3 hours. Set reminders on your phone to ensure you’re staying on schedule. If your job makes it difficult to pump this frequently, talk to your employer about finding a solution that works for both of you.
3. Choose the Right Pump
Having the right pump can make all the difference. A double electric pump is usually the best option for working moms because it allows you to express milk from both breasts simultaneously, saving time. Consider a hands-free option to make pumping easier and more discreet during work hours.
Pro Tip: Invest in a battery-powered pump or a portable, wireless option if you’re on the go a lot. This way, you can pump anywhere without worrying about finding an outlet.
4. Maximize Your Pumping Sessions
To make your pumping sessions as effective as possible, try to relax and get comfortable. Bring photos or videos of your baby to help with let-down. Massaging your breasts before and during pumping can also increase your milk flow. Don’t forget to hydrate—drink water throughout the day to support your supply.
Pro Tip: Try using a warm compress or pumping after a hot shower to stimulate let-down and make pumping more efficient. You can also use hands-free bras to pump while multitasking at work.
5. Store Your Milk Safely
Make sure to have a plan for storing your pumped milk at work. Invest in a good cooler bag with ice packs to keep your milk fresh until you get home. If your workplace has a fridge, store your milk in there during the day. Always label your bottles with the date and time to keep things organized.
Pro Tip: Keep a spare storage bag or two in your pump bag just in case you need extra room or forget a bottle cap. Having backup supplies can save you in a pinch!
6. Communicate with Your Employer
Before you return to work, have a conversation with your employer about your pumping needs. The law requires workplaces to provide time and a private, non-bathroom space for breastfeeding moms to pump. Being upfront about your needs can help set expectations and make the transition smoother.
Pro Tip: You can suggest a pumping schedule that aligns with your regular breaks or lunch periods to make things easier for both you and your employer.
7. Breastfeed When You’re Home
Whenever you’re with your baby, try to breastfeed as much as possible. Nursing your baby when you're together—such as in the mornings, evenings, and on weekends—helps maintain your milk supply and gives you valuable bonding time.
Pro Tip: Consider "reverse cycling," where your baby nurses more in the evenings and at night to compensate for missed feeds during the day. This can help maintain your supply and give baby the comfort of extra nursing time.
8. Take Care of Yourself
Remember, your body needs energy and nourishment to produce milk. Make sure you're eating well-balanced meals, staying hydrated, and getting as much rest as possible. Stress can affect your milk supply, so take a few moments each day to breathe, relax, and recharge.
Pro Tip: Keep healthy snacks, water, and lactation-friendly foods (like oats, flaxseed, or lactation cookies) in your workspace to stay nourished throughout the day.
9. Adjust as Needed
Every mom's journey is different, and it’s okay to adjust your routine as needed. If you notice your supply dipping, consider adding an extra pumping session or breastfeeding more frequently at home. Pay attention to your body and your baby’s needs—sometimes small tweaks can make a big difference.
Pro Tip: If your supply seems to dip after returning to work, try galactagogues (foods or herbs like fenugreek, blessed thistle, or oats) to help naturally boost your milk production.
We’re Here to Support You!
At Breast Choice Lactation, we understand the unique challenges working moms face. Whether you need help creating a personalized pumping plan, troubleshooting your supply, or just want guidance as you navigate this phase of your breastfeeding journey, we’re here for you. Our consultations, classes, and resources are designed to help you succeed at both work and breastfeeding. Reach out to us anytime for support—you’ve got this, and we’ve got your back!
Returning to work doesn’t mean the end of your breastfeeding journey. With a little planning, the right tools, and support from your workplace (and us!), you can continue providing your baby with the benefits of breastmilk while thriving in your career. Take it one day at a time, and remember that every drop of milk is a gift to your little one!
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