Returning to work after having a baby can be challenging, especially for breastfeeding mums who need to pump during the workday. Balancing your career while ensuring your baby receives the benefits of breast milk requires planning and organisation. This guide will help you navigate breast pumping at work, offering practical tips and strategies to make the process as smooth as possible.
Why Breast Pumping at Work is Important
Expressing at work allows you to maintain your milk supply, provide your baby with breast milk, and prevent discomfort from engorgement. It also supports the continuation of breastfeeding, which has numerous health benefits for both of you, including better immune protection for your baby whilst reducing the risk of certain diseases for you.
Preparing for Breast Pumping at Work
Know Your Rights
Familiarise yourself with your legal rights regarding breastfeeding and pumping at work. The UK law requires employers to provide suitable facilities where pregnant and breastfeeding mothers can rest. You can read more on the NHS website.
Talk to Your Employer
Before returning to work, discuss your pumping needs with your employer. Explain the importance of regular pumping breaks and identify a suitable, private location for pumping. Early communication can help ensure a supportive environment.
Choose the Right Pump
Invest in a high-quality, efficient breast pump. An Alyssa double electric hands-free pump is often the best choice for working mums, as it allows you to express milk from both breasts simultaneously, saving time. Equally, the wearable pumpsets sit inside your bra for discreet and convenient expressing. This hands-free feature is especially useful because it allows you to move freely and do something relaxing during your break from work, such as reading or watching something.
Creating a Pumping Schedule
Establish a Routine
Consistency is key to maintaining your milk supply. Aim to pump every 3-4 hours, mimicking your baby’s feeding schedule. For a typical 8-hour workday, this usually means pumping 2-3 times.
Plan Your Breaks
Coordinate your pumping schedule with your work breaks. You might need to adjust your routine slightly, but regularity is crucial. Set reminders on your phone to ensure you don’t miss a session.
Setting Up a Comfortable Pumping Space
Find a Private Area
Your pumping space should be private, clean, and comfortable. Ideally, it should have a chair, a table, and access to a plug socket. Some workplaces offer dedicated lactation rooms, but a private office or conference room can also work.
Make it Cozy
Personalise your space with a few comfort items, like photos of your baby, a cosy blanket, or a relaxing playlist. Creating a calming environment can help with milk letdown and make the experience more pleasant.
Tips for Efficient Pumping
Use a Hands-Free Pump
Using the Alyssa double electric hands-free pump allows you to multitask, freeing your hands to work, read, or relax while you pump.
Stay Hydrated and Nourished
Drink plenty of water and eat balanced meals and snacks throughout the day. Proper hydration and nutrition are essential for maintaining your milk supply.
Store Milk Safely
Take a cool bag with ice packs to store your milk if a refrigerator is not available, making sure to label your milk with the date and time of expression to ensure it’s used in the correct order.
Dealing with Challenges
Managing Time Constraints
If you have a busy schedule, finding time to pump can be challenging. Prioritise your pumping sessions as essential breaks, just like meals! Discuss flexible working arrangements with your employer if needed.
Handling Stress
Stress can affect milk supply. Practice relaxation techniques, like deep breathing or meditation, and ensure you’re taking care of your mental health. When pumping, try looking at a picture of your baby or smelling something of theirs to release oxytocin (the “love hormone”). If stress is impacting your pumping, consider seeking support from your GP.
Travelling for Work
Travelling adds another layer of complexity to pumping. Plan ahead by bringing extra supplies and storing milk appropriately during transit. Using a portable, rechargeable breast such as Alyssa double electric hands-free pump enables you to express conveniently anywhere, anytime.
Conclusion
Breast pumping at work is entirely manageable with the right preparation and mindset. By understanding your rights, creating a solid routine, and making your pumping sessions as comfortable and stress-free as possible, you can successfully balance your career and breastfeeding goals. Remember, each mother’s journey is unique, so find what works best for you and seek support when needed. With determination and the right strategies, you can continue to provide your baby with the benefits of breast milk while thriving in your professional role.
