Returning to work doesn’t have to mean the end of your breastfeeding journey. With some planning and support, it’s entirely possible to continue providing your baby with breast milk even after you’re back on the job. As a lactation counsellor, I know many parents worry about how they’ll juggle both roles, but the rewards—both for you and your baby—are worth the effort. Here’s a guide to help you make the transition smooth and sustainable.
Start Planning Before You Return
Ideally, start planning a few weeks before your return to work. This extra time allows you to establish a pumping routine, get comfortable with expressing milk, and build a small stash in your freezer. This preparation will help ease the transition and give you some confidence when returning to work.
- Introduce Pumping: Begin by pumping once a day at a consistent time. This could be in the morning or after a breastfeeding session. This practice helps your body adjust to the pump and boosts your supply slightly without overstimulating.
- Store Milk Safely: Learn the proper guidelines for storing breast milk. Freshly expressed milk can be kept at room temperature for about four hours, in the fridge for up to four days, and in the freezer for six months (or ideally up to 12 months for maximum nutrient preservation).
Talk to Your Employer About Your Needs
Having a supportive work environment can make a big difference. Talk with your employer or HR department about your plans to pump at work. Explain that you’ll need a clean, private space (not a bathroom) and a flexible schedule to allow for regular breaks.
- Know Your Rights: In many places, laws protect breastfeeding parents by requiring employers to provide time and a place to pump. Make sure you’re familiar with the specific rights in your region.
- Find a Comfortable Pumping Spot: If there isn’t a designated lactation room, discuss with your employer whether they can set up a private area for you. Having a clean, comfortable, and private space is essential to help you relax, which in turn helps with milk flow.
Establish a Pumping Schedule
Plan to pump about as often as your baby would typically feed, which is usually every 3–4 hours. Maintaining this schedule will help maintain your milk supply and ensure you have enough milk stored for your baby’s needs.
- Stick to a Routine: Consistency is key. Try to pump around the same times each day, even setting alarms if needed. This routine will help your body maintain a steady milk supply.
- Breast Massage and Relaxation: Gentle breast massage before and during pumping sessions can stimulate milk flow. To help let down, take a moment to breathe deeply and think about your baby. Some parents find it helpful to look at a photo of their baby or listen to recordings of their baby’s sounds.
Feeding Baby While You’re Away
Work with your caregiver to ensure that feedings align with your pumping routine. This coordination helps prevent oversupply issues and keeps your baby comfortably full until you’re home.
- Paced Bottle-Feeding: Teach your caregiver to use paced bottle-feeding, which mimics breastfeeding and prevents overfeeding. Slowing down bottle-feeding can help your baby transition more easily between bottle and breast.
- Keep Breastfeeding When You’re Together: Try to breastfeed directly in the mornings, evenings, and on weekends. Direct breastfeeding when you’re home helps maintain your milk supply and reinforces the bond between you and your baby.
Adjust as Needed Over Time
Returning to work and balancing breastfeeding may require flexibility. Some days may go smoothly, while others might be more challenging. Your routine might need adjustments as your baby grows or as your workload changes.
- Be Kind to Yourself: Remember that this journey doesn’t have to be perfect. Finding balance will take time, so celebrate every step forward. Any amount of breast milk you provide is beneficial, and what matters most is that you’re showing up for both your job and your baby.
- Stay Hydrated and Take Care of Yourself: Make sure to drink enough water, eat nourishing meals, and rest whenever you can. A healthy, happy parent is essential for a successful breastfeeding journey.
Making It Work
Returning to work while breastfeeding is a commitment, but with the right support, it’s entirely achievable. Breastfeeding provides immense health benefits for your baby, as well as emotional benefits for you both. Remember, each ounce of milk and every breastfeeding session helps foster your baby’s health and well-being. You’re giving your baby a wonderful gift, and the effort is truly worth it.
This blog post is designed to be both encouraging and practical, helping parents feel empowered to continue breastfeeding after returning to work. Let me know if you’d like any additional tips included!
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