When it comes to pumping at work, having a good mindset is half the battle. Once your plan to pump at work becomes reality, there’s an important concept to keep in mind: You never have to apologize for taking the time and space you need to feed your child.

As a mom who returned to work when my baby was just six weeks old, I found these tips helpful for any workplace setting.

1. Get Lactation Information from Work

Find out the policies already in place at your office. If your supervisor does not know the policy, request to meet with HR to learn more. As a working mom, you are entitled to certain accommodations and freedoms to express breast milk according to federal law. You can use break times to pump, and must have space to pump that is shielded from view and possible intrusions from co-workers.

Break Times

While you may need to be somewhat flexible around meeting times, you must be given consistent breaks for pumping because delaying a pumping session isn’t just uncomfortable, it can cause clogged ducts and mastitis – medical issues that your employer cannot force you into experiencing.

Private Space

You’re allowed to take up space in a company refrigerator to store your breastmilk. Even if there's no pumping room, you must have a space to express breast milk that is free from intrusion. A bathroom could be used, but the bathroom should be shielded, have an outlet, and sitting area.

Workplaces are becoming more familiar with the laws around pumping and have better policies and space than the minimum requirements. If your workplace has never accommodated a pumping individual perhaps they’d be open to suggestions after you trail-blaze!

2. When and Where to Pump While Working

Ideally, your workplace would have a pumping room. Large offices, airports, and universities often have formal lactation rooms. If your workplace is giving you the freedom to make an unused room or office a pumping room, or you would like to request one, here are a few features that make a pumping room ideal:

• An outlet for your electric pump
• A nearby sink, for washing parts
• A mirror, to check your shirt before walking back into the workspace
• A comfortable chair

I’ve shown you my sample schedule, but the “when” will truly depend on your supply. Your body will tell you when it can’t go any longer without release. Be confident and don’t worry about taking the pumping sessions you need. This is a medical necessity.

3. Storage of Milk and Pumping Parts

Keep a few extra frozen milk bags at your baby’s childcare, grandparents' homes, or loved ones you frequent. This way, if you have a forgetful moment or a spill/accidental thaw situation, you have backup milk storage at the places you frequent. You will stay cool, even when there’s spilled milk involved.

Use a gallon-sized baggie to store milky pump parts in the fridge or your thermal lunch box. If it stays refrigerated, you don't have to wash between sessions and can cut your time cleaning pumping parts in half.

4. Repurposing Pumping Time Into Decompressing Time

Here are a few tips that could actually make pumping a fun ritual:

• Stay hydrated, it’s a perfect excuse to carry a giant, fun water bottle with your favorite hydration mix.
• Save your favorite podcasts or short videos for hands-free entertainment while you pump
• Make or purchase lactation-friendly snacks (an excuse for lactation cookies!)
• Bring a picture of your baby and/or an item like a worn (not dirty!) onesie for the smell of baby to help with a milk drop. This actually works!

5. A Necessity, Not a Privilege

Take pride in the work you are putting in to feed your baby and get work done. Not everyone in your life may understand, but feel affirmed that you are doing a wonderful, sacrificial thing for your baby’s health and your own.

Stand firmly in knowing your rights as an employee who needs nursing and pumping breaks. Don’t feel guilty for needing break time or stopping when others are not. You have a valid reason, and you are, quite literally, being productive.

The PUMP for Nursing Mothers Act (“PUMP Act”)

Passed in 2022, the PUMP Act requires most employers, regardless of size, to provide reasonable break times and a private, clean space (not a bathroom) for lactating employees to express milk, up to one year after the birth of the employee’s child. There are other rules and regulations in place, so do your research!

To learn more about Pumping and the PUMP Act, check out our Podcast Episode: Pumping 9-to-5

Remember to acknowledge that working moms who are pumping have a medical need to do so. If you run into roadblocks, know that you can ask for help. Lactation consultants, online support groups, and lactation articles are plentiful when you search. The hospital you delivered at may have free resources or support personnel. Many women run into roadblocks and struggle before feeling comfortable. I know I did!

You are doing a great job!

Your desire to continue your breastfeeding journey as a working mom is admirable. It seems there is much to learn, but much of this will become second nature very quickly. Sometimes pumping will go smoothly and sometimes it will be a challenge. Ultimately, you have to remember the goal: feeding your baby. For many women, pumping is achievable. Consider your own mental health as you enter this beautiful, sacrificial journey!