Pumping at Work Guide

Before You Return to Work

Preparation matters. Start this at least 2-3 weeks before your return date.

Build a Freezer Stash

Aim for 3-5 days worth of milk stored. That's roughly 50-100 oz depending on baby's age.

How I did it:

• Pumped once per day (morning, after first feed when supply was highest)
• Got 3-5 oz from that pump session
• Stored in 4 oz bags (easier to thaw in portions)
• Built stash over 2-3 weeks

Get Baby Used to Bottles

If you haven't already, introduce bottles 2-3 weeks before return. One bottle per day is enough to maintain the skill.

Have someone else give the bottle. Baby knows you have the good stuff and might refuse bottles from you.

Practice Your Pump Schedule

Figure out your timing. Most women need to pump every 3-4 hours to maintain supply.

If you work 8-5, that's probably 3 pump sessions: 10am, 1pm, 4pm.

Logistics at Work

The Space

Your employer must provide a private space. Not a bathroom.

What I had: A small unused office. It wasn't fancy but it had a door that locked, an outlet, and a chair. That's all you need.

What you need in your space:

• Door that locks or at minimum closes with a sign
• Outlet for pump
• Table or surface for pump parts
• Somewhere to sit
• Refrigerator access nearby (or bring a cooler)

The Schedule

Block it on your calendar. Seriously. Treat it like any other meeting.

My calendar blocks:

• 10:00-10:30am - "Unavailable"
• 1:00-1:30pm - "Unavailable"
• 4:00-4:30pm - "Unavailable"

I didn't explain what they were for. If asked, "nursing mother accommodation" is sufficient.

The Time

Pumping takes time. Not just the 15-20 minutes of actual pumping - also setup, cleanup, storage.

My actual time breakdown:

• Walk to pumping room: 2 minutes
• Setup: 2 minutes
• Pump: 20 minutes
• Pack up, label bottles, cleanup: 3 minutes
• Walk to fridge and back to desk: 3 minutes
• Total: 30 minutes

Three times per day = 1.5 hours. That's real time out of your workday.

What to Keep at Work

I had a dedicated pumping bag that lived at the office. Less to remember daily.

The Permanent Kit

• Extra pump parts: Full spare set (flanges, bottles, valves, membranes)
• Pump cleaning brush
• Paper towels
• Dish soap
• Pumping bra (if you don't wear it to work)
• Nursing pads (in case of leaking)
• Backup shirt (yes, in case of leaking)
• Shawl or blanket (some women find covering up helps let-down)

What I Brought Daily

• Pump (Spectra S1 - rechargeable)
• Cooler bag with ice pack
• Fresh pump parts (washed at home each night)
• Storage bottles or bags

The Actual Routine

Morning (Before Work)

• Feed baby or pump before leaving (around 6:30am for me)
• Pack cooler bag with ice pack and empty bottles
• Pack pump and parts

At Work (Per Session)

• Go to pumping room, lock door
• Assemble pump, put on pumping bra, attach flanges
• Pump for 20 minutes (I watched Netflix on my phone)
• Pour milk into storage bottles, cap them, label with date/time
• Rinse pump parts in sink
• Store milk in fridge, put parts in wet/dry bag
• Return to desk

After Work

• Transfer milk from fridge to cooler bag
• Immediately put milk in home fridge when I got there
• Wash all pump parts thoroughly
• Set out to dry overnight

Cleaning Pump Parts

This is controversial. Here's what I did:

At work between sessions: Quick rinse only. Stored parts in wet/dry bag in my pumping bag.

At home each night: Full wash with hot soapy water, air dry.

Once per week: Sanitized in microwave steam bags.

CDC says wash after every use. I didn't. My pediatrician said my approach was fine. Do what works for you and your doctor approves.

Maintaining Supply

This is the hard part. Pumps don't empty breasts as effectively as babies.

What Helped My Supply

• Pumping on schedule: Same times every day, no skipping
• Power pumping once per week: Saturday mornings, alternating 10 min pump/10 min rest for an hour
• Looking at photos of baby: Sounds silly, works for letdown
• Drinking tons of water: I kept a 32oz water bottle at my desk, refilled 3x per day
• Oatmeal for breakfast: Maybe placebo, but it felt like it helped

What Tanked My Supply

• Stress (project deadlines were rough on supply)
• Skipping pump sessions
• Not drinking enough water
• Getting my period back (supply dipped for a few days each cycle)

The Mental Game

Pumping at work is exhausting in ways that have nothing to do with the physical act.

What Made It Hard

• Feeling like a burden: Taking pump breaks felt like inconveniencing my team
• Missing meetings: Had to decline or leave early for some meetings
• The interrupted workflow: Just getting into work mode and it's time to pump again
• Obsessing over output: Staring at bottles, willing more milk to appear
• The isolation: Sitting alone in a room hooked to a machine 3x per day

What Made It Bearable

• Firm boundaries: I didn't apologize for pump breaks or feel guilty
• Using the time productively: Caught up on emails, watched shows, read
• Finding other pumping moms: We had a group chat. Solidarity helps
• Remembering why: I wanted to breastfeed. This was how I made that work with my job

Dealing with Colleagues

Most people were supportive. Some were awkward. A few were jerks.

Things People Said (And What I Wish I'd Said)

"Still pumping? Haven't you done that long enough?"
"I'll stop when I'm ready, thanks."

"Must be nice to get so many breaks."
"Hooked to a breast pump in a storage closet isn't exactly a spa day, but sure."

"Can't you just use formula?"
"I could. I choose not to. That's my decision."

"Why don't you just pump before/after work?"
"Because that's not how milk supply works."

When to Stop

I pumped at work until 11 months. Then I stopped.

Why I stopped:

• She was eating a lot of solids, needed less milk
• I was exhausted from pumping 3x daily for 8 months
• My supply was dropping despite my efforts
• I was ready to be done

I kept nursing at home (morning and night) for another 3 months. But work pumping stopped.

There's no "right time" to stop. When you're done, you're done. That's reason enough.

Tips for Success

• Start strong: First few weeks back set your pattern for supply
• Don't skip sessions: Even if you're busy. Especially if you're busy
• Keep a backup plan: Extra parts, backup pump if possible, formula just in case
• Track your output: I used an app. Helps you notice supply dips early
• Be kind to yourself: This is hard. You're doing great

See Also: Car Pumping Kit

If you travel for work or have a long commute, you might pump in your car. See Car Pumping Kit Setup for details.