Returning to work after parental leave can feel like a big adjustment, especially if you’re breastfeeding or pumping during the workday. A little preparation can make those first few weeks feel more manageable.
Here are some practical tips to ease the transition
1. Set up your pumping space before you return
Make sure you know where you’ll pump and how to access the lactation room or other workplace accommodations before your first day back. Give your employer a few days’ notice so they have time to make sure everything is ready.
2. Consider starting midweek
If you have some flexibility, starting back in the middle of the week can make the transition feel a little less daunting. You can ease back into your work routine rather than jumping straight into a full week. If you feel like a trial run will be helpful to ease your mind, plan a day just before parental leave ends.
3. Block off your pumping times
If you share a calendar with coworkers, consider blocking off your pumping times. This can help protect that time and let coworkers know when you’re unavailable.
At the same time, pumping times don’t always need to be perfectly spaced. Meetings and other work commitments come up. If you know you’ll have a longer stretch without an opportunity to pump, consider expressing milk before that commitment, even if it means shifting your usual schedule.
4. Have extra pump parts ready
When every minute counts, having multiple sets of pump parts can make your day easier. Wash and preassemble them at home so they’re ready to go when you need them.
If your workplace has a multi-user pump in the lactation room, consider using it. Keeping your work pumping supplies at work and your personal pump at home means less to pack each day.
5. Make time to relax
Pumping can be a good opportunity to step away from the workday for a few minutes. Have a snack, drink some water, and give yourself a chance to check out from work.
Finding ways to relax can help support milk letdown. Even a few quiet minutes can make a difference during a busy day.
6. Try hands-on pumping
Using your hands while pumping can help support the flanges and breasts. Gentle compressions, movement, or massage may help with milk removal.
For example, you can gently glide your thumb from the armpit area toward the breast while holding the flanges with your other fingers. A lactation consultant can also show you hands-on techniques that may work well for you.
If you need to multitask while pumping, a hands-free pumping bra can free up your hands. When you have more time, consider ending your session with some hands-on pumping.
7. Cover the bottles If watching the volume causes stress
If seeing the amount of milk in your bottles makes you anxious, consider covering them while you pump. This can help you focus on the process rather than watching the volume increase.
The amount you pump can vary from one session to another, so one pumping session doesn’t necessarily reflect your overall milk supply.
8. Pay attention to your pumping position
Sit in a supportive chair and try to keep your body relaxed while pumping. Angling the flanges slightly downward can help keep milk flowing into the bottles rather than leaking around the flange.
And because dripping milk and work clothes don’t mix, keep a small hand towel nearby, just in case.
9. Keep your routine flexible
Your workday may not always go according to plan. A meeting may run late, an unexpected project may come up, or you may have to adjust your pumping schedule.
Try to focus on what works for you rather than expecting every day to look exactly the same. If you anticipate a longer stretch without a pumping break, plan when you can.
10. Give yourself time to adjust and be kind to yourself
Returning to work after parental leave is a transition. Your schedule, pumping routine, finding a pumping compatible wardrobe, childcare arrangements, and work responsibilities may all take time to settle into place.
You may also experience feelings of guilt, fatigue, or changes in how you see yourself as you adjust to life back at work. Give yourself some grace during this transition. You don’t have to have everything figured out on the first day.
Make adjustments as you learn what works for you, and reach out to a lactation consultant if you need help with pumping, milk supply, pump use, or returning to work while breastfeeding.
A little preparation can make the return to work feel more manageable, but remember that adjusting takes time.