Mattie Guide: Pumping at Work
Never measure your worth in ounces.
Probably the hardest part of returning to work is the baggage (literally the giant pump bag) that comes with you. This document is a breakdown of your rights, how to balance 2 full time jobs (i.e. working and pumping) and tips & tricks to make it work.
1. Understanding Your Rights
Reasonable Accommodations for Pumping at Work:
Under federal law (specifically the Fair Labor Standards Act - FLSA), most employers are required to provide the following accommodations for breastfeeding employees:
Time to Pump:
Employers must allow new mothers reasonable break time to express breast milk for up to one year after the child’s birth.
Breaks to pump should be as frequent as needed by the mother. The number of breaks required will vary depending on the individual’s needs.
Private Space:
Employers must provide a private space, other than a bathroom, where you can express breast milk. This space should be shielded from view and free from intrusion by coworkers or the public.
The space should be functional as a lactation space. For example, it should have an electrical outlet for your breast pump and a comfortable place to sit.
Additional Protections (State-Specific):
Some states have additional laws that provide greater protections or extended timeframes. Check your state’s specific regulations to ensure you know your full rights.
2. Planning for Pumping at Work
Before You Return to Work:
Discuss with Your Employer:
Initiate a Conversation: Before returning to work, discuss your pumping needs with your employer or HR department. Be clear about how often you will need breaks and your preferences for a private space.
Set Expectations: Ensure that your employer understands that the frequency and duration of breaks may vary, especially in the early weeks or months of your return.
Identify a Pumping Space:
Evaluate the Options: If your workplace has a designated lactation room, familiarize yourself with its location, amenities, and accessibility. If no designated space exists, work with your employer to identify a suitable private area.
Consider Comfort: Ensure that the space is comfortable and meets your needs, such as access to power for your pump, seating, and a refrigerator to store expressed milk.
Plan Your Schedule:
Determine Your Needs: Consider how often you need to pump based on your baby’s feeding schedule. Typically, new mothers may need to pump every 2-3 hours.
Integrate Breaks: Plan how you will integrate pumping breaks into your work schedule. If possible, schedule these breaks at regular intervals to help maintain milk supply.
Prepare Your Supplies:
Essentials: Make sure you have a reliable breast pump, extra pump parts, milk storage bags or bottles, a cooler with ice packs, and a hands-free pumping bra. We have a few recommendations at mattiemoms.com to make life easer!
Convenience: Consider leaving a backup set of supplies at work to avoid forgetting anything at home.
3. Tips for Successful Pumping at Work
Stay Consistent:
Regular Pumping: Stick to a regular pumping schedule to maintain your milk supply. Skipping sessions can lead to discomfort and decreased milk production, which no one wants to deal with at work!
Monitor Your Output: Keep track of the amount of milk you express at each session to ensure your supply is consistent with your baby’s needs. But never measure your value in ounces, breastfeeding doesn’t have to be an all or nothing approach.
Stay Comfortable:
Relaxation Techniques: Use relaxation techniques, such as deep breathing, listening to calming music, or looking at pictures of your baby, to help with letdown during pumping.
Comfortable Environment: Ensure your pumping space is comfortable and conducive to relaxation.
Communicate with Your Employer:
Be Transparent: If you need adjustments to your pumping schedule or space, communicate these needs to your employer.
Advocate for Yourself: Don’t hesitate to remind your employer of your rights if you face any challenges in receiving appropriate accommodations.
Manage Your Time:
Efficient Pumping: Use a double electric pump to save time during each session. Aim to pump for about 15-20 minutes per session, but allow extra time for setup and cleanup.
Flexible Timing: If you’re in a job that requires flexibility, discuss with your employer the possibility of combining your pumping breaks with lunch or other scheduled breaks.
4. Handling Challenges
Common Challenges:
Limited Space: If a dedicated lactation room is unavailable, work with your employer to identify alternative private spaces, such as an empty office or conference room.
Time Constraints: If you find it difficult to take regular breaks, speak with your employer about adjusting your workload or schedule to accommodate your pumping needs.
Supply Issues: If you notice a drop in milk supply due to work-related stress or missed sessions, consider adding additional pumping sessions in the evening or early morning to boost production.
Solutions:
Communication: Always communicate openly with your employer about any challenges you face. Most employers are willing to make adjustments to support new mothers.
Support: Seek out support from other breastfeeding mothers in your workplace, online communities, or a lactation consultant to help you navigate any difficulties.
5. Returning to Work While Breastfeeding
Emotional Considerations:
Separation: Returning to work can be an emotional time. It’s normal to feel a mix of emotions, including anxiety, guilt, or sadness. Lean on your support system and remember that you’re doing what’s best for both you and your baby.
Bonding: Continue to bond with your baby by breastfeeding when you’re together. This can help maintain your supply and reinforce your connection with your baby.
Managing Your Workflow:
Flexible Hours: If possible, discuss the option of flexible hours or remote work with your employer to help ease the transition.
Workload: Consider your workload and explore ways to balance work demands with your pumping schedule, such as delegating tasks or prioritizing key responsibilities.
6. Conclusion
Pumping at work is hard, but manageable. Being able to provide breastmilk, at any level, for your LO is absolutely incredible. If pumping is something that is part of your return to work plan, you are a superhero. If it’s not, you’re also a superhero. Make sure you ask for the support you need.
And as the affirmation world would say “you are capable of hard things!”
