Returning to work after maternity leave can be daunting. You’re probably experiencing a whirlwind of feelings about leaving your baby, from separation anxiety and guilt to relief and excitement. One common concern for new mothers is breastfeeding once you return to work.
Is breast pumping accommodated at work? Will your caregiver be able to keep your baby on his or her regular feeding schedule? How do you avoid overfeeding and ensure your milk production keeps pace? Will your little one get the same nutrition from pumped milk?
It’s normal to have these kinds of questions and concerns about breastfeeding at work. Often, the hardest part about returning from maternity leave is the emotional adjustment—and the logistics don’t make it easier. But know that you aren’t alone in this: More women than ever work outside the home and have to figure this out, too.
To prepare for breastfeeding at work after you return to your job, here are some helpful tips.
Get into a pumping routine ASAP
First, you’ll want to get comfortable with your pump. (Don’t have or don’t love a pump? Check out this rundown of the best pumps from Wirecutter. In some cases, your insurance may cover these items.) Then, get into a pumping routine as soon as you can—before your maternity leave ends. To do that, get acquainted with your pumping equipment and start pumping at regular intervals several times a day.
Your partner and childcare providers should begin feeding the baby pumped milk from a bottle. This will get your child used to feeding with someone else—and give you a much-needed break from time to time!
You may have heard that you don’t want to introduce a bottle too soon because it can introduce nipple confusion and impact the breastfeeding relationship. Once you have established a breastfeeding relationship, this risk goes down, and your priority should be to find a way for the baby to take a bottle, full stop, because these strikes are usually temporary. Most babies adapt very well to switching from boob to bottle and back.
That said, there actually is a right way to give a bottle and preserve the breastfeeding relationship, especially in young babies:
- Use the slowest-flow nipple available
- Practice the paced bottle feeding method, holding the bottle horizontal to the baby
The sooner you and your family can begin practicing for your return to work, the sooner you can address any bottle-feeding problems you might have. It’s very common for babies to go on so-called “bottle strikes,” which can exacerbate feelings of stress, but remember, you have support. A trained lactation consultant is a great resource for learning bottle feeding. Postpartum doulas may also be able to help.
Aside from your return to work, it’s good to begin pumping because pumping can help prevent mastitis and blocked ducts.
Start storing milk before you return to work
According to the CDC, freshly pumped breast milk can be stored at room temperature (77° F or colder) for up to four hours. In the refrigerator, milk can last up to four days. Frozen breast milk is viable for six months in a standard, attached freezer if properly sealed (and longer in a deep freezer).
In the weeks leading up to your return to work, begin pumping and storing milk. We recommend keeping a steady backup supply in case there’s ever a reason you can’t pump. There’s nothing more panic-inducing than feeling like you aren’t “keeping up” (that is, pumping the equivalent amount that baby is drinking during the day), and this can provide peace of mind. After all, lactating is directly connected to hormones, and remaining relaxed can help with your production.
Make sure to store in small quantities, so you’re not wasting milk if your baby doesn’t finish an entire bag. Once it’s been thawed, it either needs to be consumed at the next feeding or tossed.
Whether fresh from the source or defrosted and bottle-fed, the nutritional content of your milk will remain the same.
Talk to your employer’s HR
Next, talk to your employer’s HR department before you come back. Federal law and state law both provide legal protections for breastfeeding women. The Fair Labor Standards Act requires that employers give you time to express milk. They are also required to provide a private space that is not a bathroom where you can pump while shielded from view and free from intrusion.
Some things to ask about:
- How to reserve time in the lactation room/area
- How privacy is ensured
- Access to a fridge or freezer
- Access to running water and/or a microwave
- Whether there is a chair in the room
Generally, you might expect to pump three times a day starting out. Some women successfully get down to one or two during a workday or need to pump more frequently. In order to maintain continuity with your child’s feeding schedule, like when you might breastfeed on weekends, you may want to try to sync up the times when the caregiver is feeding and you’re pumping. Breastfeeding is a supply-and-demand thing—and your body keeps track of times when production is needed, too.
If your HR handbook doesn’t outline a specific policy about breastfeeding at work, don’t worry! Your employer is still required by law to accommodate you, and you are legally protected for expressing your needs. If you’re not sure how to talk about this subject with your employer, WomensHealth.gov offers free resources with more information.
Remember, if your supervisor tries to prevent your access to pumping at work, they’re breaking the law. Granted, knowing they’re in the wrong doesn’t really make dealing with that situation easy. They are not allowed to discriminate against you for breastfeeding in any way. However, it’s worth noting that the specific laws about breastfeeding at work may change slightly from state to state. Spend some time familiarizing yourself with your individual state rights as well as federal.
Sit down with your baby’s caregiver
Before you return to work, it’s no doubt a top priority to find a trusted caregiver to look after your child during the day. This could be your partner, another family member, a postpartum doula, a daycare, a nanny, or a mix. Make sure this person knows your baby’s general feeding schedule and teach them the ways your little one lets you know when he or she is hungry.
If possible, do a “trial run” or two before your maternity leave ends and leave your baby with your caregiver for a half or full day. This is hard for many people: In those last precious days of leave, it can be hard to leave your baby more than you “have” to. But long-term, this practice will help both you and your caregiver. The caregiver will get to know your baby, while you can use the opportunity to emotionally prepare yourself for being away. If your babe will be in daycare, consider taking frozen milk the Friday before and talking the staff through your plan. It’s one less thing to remember on the big day.
Be clear about all your expectations. For example:
- Let your caregiver know how often you’d like to receive updates about your baby’s feeding.
- Make sure they understand the ins and outs of breastfed babies; for example, while formula-fed babies require a larger volume as they get older, breastfed babies generally don’t. This is because the milk changes composition as your baby ages to accommodate growth spurts, which means that more time/volume is not required. That said, many babies will eat whatever bottle is in front of them, so it’s important to find a balance. Lactation consultant KellyMom has a great resource on how much milk a baby should need.
- You can also determine an afternoon cut-off time for feeding, so you’re ready to breastfeed as soon as you get home.
Be prepared for leaks
Some breastfeeding women return to work without being warned about a particularly inconvenient, uncomfortable side effect: leaks. Spontaneous leaking while breastfeeding is relatively common and normal. However, it’s less than ideal if you’re giving a presentation, meeting with a client, or interacting with the general public as part of your job.
At Motherfigure, we’re big fans of using washable, organic cloth breast pads to protect yourself from leaks. Breast pads are made of absorbent material that will catch leaks and protect your clothes. Most are discreet and comfortable, easily fitting inside a bra or shirt. We recommend wearing a pair to work and keeping an extra set in your bag as a backup. We also suggest keeping a backup shirt in your office or car, just in case you need to change.
Pack your bag
Returning to work is a lot like the first day of school (though for many of us it’s more stressful). Here are some tips that can help:
- Lay out your outfit. You’ll want relatively easy access to your breasts and a pumping bra.
- Pack your pump, flanges, bottles, bags, and labels. If you can afford it, consider leaving an extra set at work so you don’t have to scramble or panic if you forget anything at home. Even if you plan to pump into and store in bottles, we recommend packing a few breastmilk storage bags too. On one of her first days back in the office, our founder forgot her ice pack at home and ended up putting water into the bags and freezing them to get her milk home safely.
- Pack extra gallon ziplock bags to store parts that aren’t in use.
- Remember a bag to keep your milk cold and carry it home. We swear by the Pack-It.
- Many women don’t sterilize their pump parts in between sessions at work. They swear by sticking them in the fridge while not in use. Medela also sells a quick-clean wipe that works well for wiping things down!
- Remember to pack a water bottle, snack (we love trail mix!), and a picture of your babe.
Practice self-care and don’t stress!
Finally, remember to breathe. It’s natural to feel stressed or anxious when you first return from maternity leave, whether it’s directly related to breastfeeding at work or simply adjusting to spending the day away from your baby.
Focusing on your work can be a great distraction, but make sure you don’t overcompensate by pushing too hard in the beginning. And remember, your baby is safe at home or daycare, waiting to nurse again and continue bonding with you as soon as you walk through the door.