Balancing Work and Pumping: Tips and Tricks


Jan 18, 2022

Balancing Work and Pumping: 

Tips and Tricks

When you're a working mom, it's important to find ways to balance your responsibilities at work and your responsibilities as a mother. Pumping is an essential part of this balance, allowing you to provide your baby with the nutrition they need, even when you're away from them. But how can you balance pumping and work effectively? In this article, we'll explore some of the tips and tricks that can help you achieve this balance.

  • 01

    Understanding Your Workplace Policies

    The first step to balancing work and pumping is to understand your workplace policies. It is important to know what your rights are and what support your employer can offer. Many companies have lactation rooms or allow mothers to take breaks for pumping, but this can vary from company to company.

  • 02

    Find the Right Pump

    One of the most important factors in balancing work and pumping is finding the right pump. You need a pump that is reliable, efficient, and portable. It's also important to find a pump that you are comfortable using, as this will make the pumping process less stressful. Research different brands and models of pumps, and consider talking to other moms to get their recommendations.

  • 03

    Establish a Routine

    Having a routine can help you balance work and pumping with ease. Make a schedule for pumping sessions and stick to it as much as possible. This will give you a sense of structure and make it easier to remember when to pump. You can also schedule pumping sessions around your work schedule, so you can pump during breaks or lunchtime. Consider the following when planning your schedule:

    1. How often do you need to pump? It is recommended to pump every 2-3 hours, or at least 8 times in a 24-hour period.
    2. How long does it take you to pump? On average, it takes 15-20 minutes to pump both breasts.
    3. What is your work schedule? Consider your start and finish times, as well as any breaks or lunch breaks.
    4. What is your commute time? Make sure to factor in time for your commute to and from work.

  • 04

    Create a Comfortable Pumping Space

    If you are pumping at work, it's important to have a private and comfortable space where you can pump without distractions. This can be a dedicated pumping room at work, or it could be a private space in your office. If you have a dedicated lactation room, make sure it is equipped with everything you need, such as a comfortable chair, a table for your pump, and an outlet for your breast pump. If you do not have access to a lactation room, consider creating a pumping space in your office or car.

  • 05

    Ask for Support

    Balancing work and pumping can be overwhelming, but you don't have to do it alone. Ask your employer for support, and let your coworkers know that you'll be pumping during the day. This will help ensure that you have the privacy and support you need. Consider the following when communicating with your employer:

    1. Discuss your pumping schedule with your boss. This will help to ensure that you have the time you need to pump during the day.
    2. Request a private and quiet space to pump in. This could be a private office or a designated lactation room.
    3. Ask for flexible work hours, if needed. This could include starting work earlier or finishing work later, so that you can pump before or after work.

  • 06

    Make Time for Self-Care

    Taking care of yourself is essential when balancing work and pumping. Make sure to take breaks throughout the day to stretch, relax, and recharge. You can also make time for self-care activities, such as exercise, meditation, or reading. These activities will help you stay focused and energized, so you can continue to balance work and pumping with ease.

    Staying hydrated and nourished is also important for maintaining your milk supply and overall health. Drink plenty of water throughout the day and bring healthy snacks, such as fruits and nuts, to eat during your pumping breaks.

  • 07

    Be Prepared for Unexpected Pumping Sessions

    Despite your best efforts, there may be times when you need to pump unexpectedly. It is important to be prepared for these situations, so that you can continue to pump and maintain your milk supply. Consider the following when preparing for unexpected pumping sessions:

    1. Keep a pump and bottles in your work bag. This will allow you to pump whenever you need to, regardless of where you are.
    2. Wear clothing that makes pumping easy. Consider wearing a pump-friendly top, or a blouse that can be easily opened for pumping.
    3. Have a backup plan in place. Consider having a trusted friend or family member who can watch your baby, if needed.

    Balancing work and pumping can be challenging, but with the right tools and support, it can be done. By finding the right pump, establishing a routine, creating a comfortable pumping space, and asking for support, you can make it work. Don't forget to make time for self-care and listen to your body, and you'll be on your way to successfully balancing work and pumping. With these tips and tricks, you'll be able to provide the best care for your baby while continuing your career.


How often should I pump while at work?

It's recommended to pump every 2-3 hours while at work, or as often as you need to in order to maintain your milk supply. It's important to listen to your body and adjust your pumping schedule as needed.

What should I do if I don't have a private space to pump in at work?

If you don't have a private space to pump in at work, you can try to find a quiet, private area, such as a conference room or private office. You can also speak with your employer about creating a dedicated pumping space for you.

Can I take pumping breaks during meetings or important work sessions?

Yes, you are entitled to take pumping breaks as needed. It's important to communicate with your employer and coworkers about your pumping schedule, so they are aware and can make arrangements accordingly.

What should I do if I have trouble balancing work and pumping?

If you're having trouble balancing work and pumping, it's important to reach out for support. You can talk to your employer, coworkers, or a lactation consultant. You can also join online communities where you can connect with other working moms and get advice and support.