By Megan Dunn, IBCLC, Lactation Consultant with Metro Pediatrics
Returning to work or school after having a baby can be a challenging transition when breastfeeding/chestfeeding. We understand this period can feel overwhelming, but with the right plan in place, you can ensure your little one continues to receive the best nutrition even after you return to work.
Count on support from your Lactation Consultant (International Board Certified Lactation Consultant) to help you with this important time for you and your baby.
Remember that in Oregon, most workers have a protected right to pump breast milk for their baby at work. This includes access to a private space (not a restroom) and extra time on your breaks to express (pump) your milk. Talk to the human resources department in your place of work to plan ahead for a smoother transition. Source: Oregon Bureau of Labor and Industries
One to Two Months Before Returning to Work
Start Bottle Feeding
Start the transition to bottle feeding by giving your baby a bottle every day, continuing the routine so that baby gets used to going from breast to bottle. If baby is having a hard time taking a bottle or seems confused by it, make an appointment with our Lactation Consultants to address this as soon as possible.
Pro IBCLC Tip: Determine which bottle and nipple combo will work best for your baby. The shape and flow of the nipple can affect how comfortable the baby is with feeding, and can help the baby transition back and forth from nursing to bottle with more ease.
Pump and Freeze Breast Milk
Start saving your milk in the freezer. Typically, you only need to save enough milk for one to two days of feedings, which may be about 26 to 30 ounces.
Start by pumping any time your baby only feeds on one breast, or you can pump 5-10 min after 2 to 3 feeding sessions. Refrigerate each pumping session before mixing them together and combining into 2-4 oz servings in milk storage bags.
Pro IBCLC Tip: Write the date on the outside or the storage bag before filling them. If you are mixing batches, use the date of the oldest pumped milk
Contact Your Employer
Check in with your supervisor to determine what room you’ll be pumping in when you return to work, and consider any adjustments you need to make to your work schedule to accommodate your needs.
If you are considering working alternate schedules when you return, look into your protections or obligations as outlined in the Family Leave Act. Read up and be prepared to have an educated conversation with your employer. Source: Oregon Family Leave Act
Connect with Caregivers
Collaborate with your caregivers on scheduling and routines. When selecting someone to watch your baby, be sure to have in depth conversations about how you’d like your baby fed and their nap routines. Depending on the childcare facility, they may have general rules about when and how to feed your baby.
Many caregivers have apps that record daily activities, photos, text chats, and other confidence-building devices to stay connected to baby’s day-to-day care.
One to Two Weeks Before Returning to Work
Contact Your Lactation Consultant
Schedule your Back-to-Work visit with a Lactation Consultant to help you make a detailed plan which works for you and your family. This kind of prep can help relieve potential anxiety as you begin to plan your transition.
Collect Milk Pump and Storage Equipment
If you’re continuing to breastfeed, make sure you have all the breast pumping equipment you’ll need:
- a pump which works well for you
- the right size flange which matches up with your nipple diameter
- milk storage containers
- replacement pump parts – replace every 3-6 months
If you’re unsure of the type of materials you need, your Lactation Consultant can help.
Pro IBCLC Tip: Try a couple of half days away from baby before returning to work. See how baby responds to feedings from the caregiver and try your mobile pump set up. Collaborate with baby’s caregiver around any challenges and seek solutions that make you both feel comfortable.
First Week Back at Work
Expect Emotional Time
Be prepared for an emotional week. Leaving your baby isn’t easy, even if you’re looking forward to going back to work. Ask your support people for extra tender loving care.
When you are together, spend lots of time snuggling with your baby skin-to-skin.
Do Some Extra Breast Pumping
Continue with a little extra breast pumping on your days off work to keep up milk production and freeze extra milk for any unforeseen situations. Your IBCLC can develop a plan just for you based on milk production and baby’s needs.
How Often Do You Need to Pump at Work?
This can depend on the age of your baby and how much breast milk you produce with pumping. Around 3 months postpartum, milk production is pretty well established.
If you can pump;
- Less than 3 oz each time, then pump every 2-3 hours while you are at work. Try to add in pumping sessions once or twice per day when you are not working, too.
- 2-3 oz each time, then pump every 3 hours while you are at work
- 3-5 oz each time, then pump every 4 hours while you are at work
- 5 or more oz, then pump every 4-5 hours while you are at work
- If you regularly pump more than 6 oz each time, you may have hyperlactation which can increase your risk of developing breast pain and infections. Ask your Lactation Consultant how to manage this
Getting Into Your New Routine!
Day-to-Day Checklist
Before Bed:
- Clean your breast pump and bottles with soapy water and then sanitize.
- Make your lunch and pack plenty of healthy and delicious snacks that you’ll need at work the next day.
- Pack the pump bag and make sure your ice packs are ready to go.
- Before Going to Work in the Morning:
- Nurse your baby before you leave.
- If you have time, pump any remaining milk.
- Organize your pump, storage containers, and ice packs in your cooler, if you are using one.
- Pack up enough milk for a full day for your baby (about 1-1.25 oz per hour you will be separated from the baby). You may want to use your most recently pumped milk before pulling out of your freezer stash.
When You’re at Work:
- Pump for about 20 minutes during each of your breaks and your lunch. Ideally pump as often as your baby is eating, or every three hours.
- Eat plenty of snacks to fuel your milk making! Some parents find that snacking while pumping is a great way to boost milk flow!
- Try to relax when you’re pumping. You can distract yourself with a pleasant book or show you like. Some parents love to watch videos and look at pictures of their baby on their phone.
- Wash your equipment parts with hot, soapy water every time after you pump so it will be easier before your next session and to reduce bacteria overgrowth on your pump parts.
After Work:
Nurse your baby as soon as you can. If there isn’t a quiet place to do it at the daycare, you might want to do it in the car before you head home. That’s especially important to do if you have a long commute.
At Home:
- Label and refrigerate the breast milk you pumped at work as soon as possible after you walk through the door. If your baby will need that milk the next day (or within the next 1-2 days), put it in the refrigerator. Otherwise, it should go in the freezer.
- Continue nursing your baby throughout the course of the evening whenever they are hungry. The more baby nurses in the evening and at night, the less pumped milk they will need during the day.
Pro IBCLC Tip: You may have heard that refrigerating parts between pumping sessions could occur without cleaning the parts. It can work for some people, however cold parts may not feel comfortable for you and fatty milk can make equipment parts sticky, making your pump not work as well. It is safest to clean parts after every pumping session.
Pro IBCLC Tip: Buy an extra set of flanges, membranes, and milk collectors, etc so you can wash them all in one batch at the end of the day
Pro IBCLC Tip: If you left your milk at work, but it’s still in your cooler bag with iced packs, it’s good for 24 hours. Put it in the refrigerator or freezer as soon as you get back to work the next day.
Reach Out to Your Metro Lactation Consultant for Support
Book a Visit with a Metro Lactation Consultant for expert advice before and after your baby is born. We’ll help you get the most out of your back-to-work plan.
Article Resources:
Oregon BOLI laws for pumping
Back-to-School Breastfeeding: Pumping in Your Classroom
CDC Breastfeeding and Returning to Your Workplace
About Metro Pediatric Lactation Consultant Team
Metro patients have access to our board-certified lactation consultants (IBCLC) for one-on-one coaching and hands-on assistance. Some of our lactation consultants are also experienced pediatric care providers who can address both primary care and breast/chestfeeding needs in the same visit. Learn more on how we help you with nursing, latching, milk supply, pumping, or formula-feeding transition.
