According to the Centers for Disease Control and Prevention, only 10 percent of mothers who work full-time are still breastfeeding their baby at six months. When mothers rejoin the workforce, they have a unique set of challenges that may hinder or damage their breastfeeding relationship and reaching their breastfeeding goals. In order to successfully balance breastfeeding and work, mothers need to know their legal rights, pump frequently, and exercise breastfeeding-friendly practices at work.
Since March 23, 2010, federal law requires employers to provide break time and a place for hourly paid workers to express breast milk at work. The law states that employers must provide a reasonable amount of time and that they must provide a private space other than a bathroom. They are required to provide this until the employee’s baby turns one. Employees may request a room with a lockable door, a place to sit, and an outlet for their pump.
Below are 10 tips for pumping, working mothers.
1. Bring freezer bags
According to WebMD, mothers can minimize waste by filling individual containers with the amount of milk a baby will need for one feeding. You might start with 2-4 ounces and then adjust as needed. Keep in mind that breast milk expands as it freezes, so don’t fill the containers to the brim.
2. Bring extra bottles
For the first few months, your milk intake will fluctuate, so you need to bring extra bottles in case you pump more than you expect. The worst feeling when you’re pumping is not being able to store/use all the milk you express!
3. Refrigerate breast shields
Put breast shields in a zip-close bag and stick them in the fridge. This will save you time so you don’t have to wash them after every use. Use a baby wipe to wipe down your pumping parts before you use them.
4. Bring an insulated lunch box
You can purchase insulated lunchboxes at most supermarkets. An insulated lunch box is an easy way to bring your pumping parts into your work, and bring your milk and pumping parts back home. It’s also a great way to ensure that your milk will be kept at the correct temperature. You don’t want to put in a bunch of time and effort pumping and then not be able to use the milk.
5. Have Plenty of Water and Snacks
In order to make enough milk, you have to drink plenty of liquids. Most mothers stick to water because it has no calories or additives. However, many mothers have found Gatorade and Powerade helpful because of the added electrolytes.
Lactation cookies are also a delicious and nutritious way to increase your milk supply. They contain items like oats, fenugreek, and brewer’s yeast to increase your milk supply. You can find a plethora of recipes online. I made my own at home and ate them three times a day. I started looking forward to my “cookie time” every day because it was a relaxing way to eat something delicious and increase my milk supply.
6. Bring a hands free pumping bra
Hands free pumping bras allow you to still use your hands while you’re pumping. They slip on easily without you having to remove your nursing bra and shirt. Elastic reinforcements ensure that your bra has a secure fit with no slipping. They maintain a tight seal for bottles as well as provide a modest, discreet cover.
7. Watch a video or listen to a recording of your baby crying
Hearing your baby cry causes your body to release oxytocin. Oxytocin causes the cells in the milk-making lobes of your breasts to contract and eject the milk toward the nipple. While it’s sad to listen to, it will help you have letdowns.
8. Bring extra batteries
Hopefully you will have someplace to plug in your pump. However, you always want to be prepared for worst case scenario. I had the electricity go out on me twice while I was pumping, so I was happy to have packed extra batteries.
9. Massage Your Breasts
Massaging your breasts will clear the milk ducts and get the milk flowing more freely, which will empty the breasts and increase milk production. Grab some coconut oil or lotion for the massage. In a circular motion, massage your lymph glands in your armpits. This will get the blood and toxins flowing. Continue down to your breast by pressing with your thumb down. Don’t be too hard or you could damage your glandular tissue. Breast massages should be done daily.
10. Labels for your bottles
Use waterproof labels and ink and label each container with the date you expressed the breast milk. If you’re storing expressed milk at your baby’s child care facility, add your baby’s name to the label. Place the containers in the back of the refrigerator or freezer, where the temperature is the coolest.
