Balancing work and breastfeeding can feel like navigating a delicate tightrope, where every step requires thought, planning, and a deep sense of commitment. As a working mom, you’re constantly pulled in different directions—between the demands of your career, the responsibilities at home, and the powerful desire to provide the best nourishment for your baby. It’s a dance that many of us know well, filled with moments of triumph and times of doubt.

I vividly remember the early days of returning to my work. As a business owner, I feel like I didn't even have any maternity leave. I mean, seriously. My heart was torn between wanting to be fully present in my job and the overwhelming need to ensure my baby continued to receive the best possible nutrition. The first few weeks were especially challenging as I tried to find a rhythm that worked for both my professional life and my role as a breastfeeding mom. The fear of losing my milk supply was real, and it felt like an added weight on top of everything else I was managing.

But as I settled into a routine, I realized that with careful planning, support, and a few strategic adjustments, it was possible to maintain—and even increase—my milk supply while staying engaged in my work. It wasn’t just about finding time to pump; it was about creating a supportive environment for myself, understanding the intricacies of my body’s needs, and allowing myself the grace to adapt as I went along.

This guide is born from those experiences—the trials, the errors, and the little victories that come from learning how to balance work with the deeply personal journey of breastfeeding. I hope it provides you with practical steps, emotional encouragement, and the reassurance that you’re not alone in this journey.

Together, we can navigate the complexities of being a working mom while ensuring that your baby continues to receive the precious nourishment that only you can provide.

Why Pumping is Key to Managing Milk Supply

Before we go further with my step by step process, I want to insist on the fact that if it were not for pumping, I would have probably stopped breastfeeding my sons as soon as I returned to work.

In fact incorporating pumping into my workday was the only way to maintain my breastfeeding goals while also staying present at my job.

In my own experience, pumping has been a game-changer. It allowed me to keep breastfeeding while still having the flexibility to handle other aspects of my life. 

If you're curious about why pumping is such a critical part of breastfeeding, be sure to check out my post on Three Underrated Reasons Pumping is Essential for Breastfeeding Moms for more insights. 

 Ready to increase your milk supply so that you can keep breastfeeding while advancing your career? Here is your roadmap: 

Step 1: Establish a Regular Pumping Schedule

• Consistency is Key: Aim to pump at the same times every day, ideally every 3-4 hours while at work. This mimics your baby’s feeding schedule and signals your body to maintain or increase milk production.

• Start Early: Begin pumping at work as soon as you return from maternity leave. The sooner you establish this routine, the better your body will respond.

Step 2: Optimize Your Pumping Environment

• Create a Comfortable Space: Find a quiet, private space where you can relax while pumping. Stress and discomfort can inhibit milk flow. If your workplace has 50 or more employees, they are legally required to provide a private, non-bathroom space for you to pump, as well as reasonable break time to express milk for your baby up to one year after birth.
• Use Visual and Auditory Cues: Looking at photos or videos of your baby, or even having a piece of their clothing nearby, can help trigger the let-down reflex and increase milk flow which will make your pumping session goes faster.

Step 3: Stay Hydrated and Nourished

While drinking MORE water or eating certain foods to boost supply is actually a myth, staying hydrated and eating a balanced diet is important. Just keep in mind that there's no magic food or specific amount of water that will instantly boost your milk supply.

• Stay Hydrated: Keep a water bottle with you and take small sips throughout the day. Hydration supports your body’s ability to produce milk. 
• Eat Nutritious Snacks: Pack healthy, lactation-friendly snacks like nuts, oatmeal, or yogurt to keep your energy levels up and support milk production.

Step 4: Use Hands-on Pumping Techniques

• Massage and Compression: While pumping, use your hands to massage and compress your breasts. This can help empty the breasts more effectively and signal your body to produce more milk.
• Double Pumping: If possible, use a double electric pump to stimulate both breasts simultaneously, which can increase the overall amount of milk you express.

Step 5: Nurse Whenever You’re Home (if you have chosen not to exclusively pump)

• Morning and Evening Sessions: Breastfeed your baby before you leave for work and as soon as you return home. Nighttime nursing is also effective for maintaining supply.
• Weekend Nursing: On weekends or days off, nurse your baby more frequently to give your supply an extra boost.

Step 6: Consider Power Pumping

• Simulate a Cluster Feeding: Power pumping involves pumping in short, frequent intervals over an hour (e.g., pump for 20 minutes, rest for 10, pump for 10, rest for 10, pump for 10). This technique mimics a baby’s cluster feeding and can help increase milk supply over a few days.

Step 7: Manage Stress and Prioritize Rest

• Practice Stress-Relief Techniques: Deep breathing, meditation, or taking short walks can help manage work-related stress, which can impact milk production.
• Get Enough Sleep: Although challenging, prioritize rest as much as possible. Lack of sleep can negatively affect your milk supply and overall well-being.

Step 8: Seek Support and Resources

• Join Support Groups: Connect with other working moms who are breastfeeding. Sharing experiences and tips can provide encouragement and practical advice.
• Consult a Lactation Consultant: If you’re struggling with supply despite your efforts, a lactation consultant can offer personalized guidance to help you succeed.
• Join the Pumping by Design Priority List which combines group support and the expertise from lactation consultants specialize in smooth back to work transition. CLICK HERE
• Follow @BreastfeedingByDesign on Instagram for more strategies to increase your milk supply and incorporate pumping routines as your return to work.

Step 9: Consider Lactation Supplements (if needed)

• Natural Supplements: Discuss with your healthcare provider the option of taking lactation-boosting supplements like fenugreek, blessed thistle, or lactation teas. Ensure any supplement you take is safe for breastfeeding. ALWAYS.

Step 10: Never Look at the Pump

Another common myth is that pumping output reflects milk supply. It's actually NOT true. The amount of milk you pump does not necessarily reflect your actual milk supply. Period.

• Avoid Volume Obsession: Constantly checking the amount of milk you’ve pumped can create stress, which may inhibit milk flow. Trust the process, and focus on the actions you’re taking to support your supply.

Conclusion

Increasing your milk supply takes time, dedication, and the right strategies. By incorporating regular pumping into your routine, staying consistent, and committing to those nighttime sessions, you can boost your supply and continue providing the healthiest option for your baby without sacrificing your career.

Remember, you’re not alone on this journey, and with the right approach, you can achieve the freedom and peace of mind that comes with knowing you’re giving your baby the best start. We’re in this together, and I’m here to help you every step of the way.

If you’re ready to incorporate pumping at your workplace and manage exclusive breastfeeding with ease as you return to work, join the Pumping by Design interest list. You’ll be the first to know when enrollment opens, giving you the opportunity to work closely with me in this special inaugural launch. Don’t miss this chance to make this stressful transition an easier one for you and your baby.