A Nursing Mom’s Guide to Pumping at Work

Under the law, employers must provide a space that is not a bathroom that is private and free from intrusion (no one can see inside or walk in without your permission.) It does not have to be a permanent space dedicated to pumping, but it does need to be available whenever you need it. 

How much time do I get?

Because pumping times and frequencies vary, the law does not specify the the amount of time employers must allow, just that they give “reasonable time” each time you pump. This includes time to set up, express the milk, clean up, and pack up your supplies. These break times do not have to be paid. However, if your job offers paid breaks, you can use your breaks to pump and be paid as usual. While pumping, you should be “completely relieved of duty,” or else you should be paid for that time.

How many breaks can I take?

Again, because the necessary frequency varies for each woman (and baby), the law is not specific about the number of breaks a nursing mother can take. Ideally, you should pump for every missed feeding. (I didn’t always do this, but I made up for them in the morning or evening, and I never went more than 4 hours in the early months.) However, you should keep in mind that your absence does cost the business in lost productivity. So while you should definitely take care of your baby’s needs, you should also be considerate of your company’s interests. 

How long am I covered?

Eligible nursing mothers are covered for one year from the birth of their baby. 

Additional Resources & Information:

1. http://www.usbreastfeeding.org/coalitions-directory | Directory of breastfeeding coalitions by state
2. https://www.dol.gov/whd/nursingmothers/faqBTNM.htm | Break Time for Nursing Mothers FAQ from U.S. Department of Labor
3. http://www.usbreastfeeding.org/workplace-law | United States Breastfeeding Committee, “What is the Break Time for Nursing Mothers Law?” Workplace Support in Federal Law
4. http://www.ncsl.org/research/health/breastfeeding-state-laws.aspx  | Breastfeeding laws by state
5. https://www.dol.gov/whd/nursingmothers/ | Wage and Hour Division Break Time for Nursing Mothers webpage

Helpful Tips for Productive Pumping at Work

Now that you know your legal rights for pumping at work, how can you make it the best experience possible? Here are nine tips I’ve learned from the many pumping sessions I’ve had to do: 

1. Create a relaxing atmosphere

   This is key to a productive pumping session. Stress and anxiety affect your milk supply, so it’s important to be as relaxed as possible. Lock the door so you don’t worry about being walked in on (trust me – I speak from experience!!). Eliminate other distractions. Have someone hold your calls. Whatever is necessary for you to relax for the next 10-15 minutes – do it.

   When I pumped during Aidan’s first year, I continued to take phone calls and do work while I pumped. I decided the second time around not to do that. The difference in the amount of milk I pumped was significant, and I think that had a lot to do with it.

2. Take a deep breath 

   Step two is closely related to step one. The first thing I always did when sitting down to pump was take a deep breath to relax. I made a conscious effort to set aside everything else and forget about work for a few minutes. 

3. Look at pictures of your baby

   Some people swear by this, and other people say it’s bologna. I don’t know that it made a huge difference, but I did notice that it stimulated the let-down a few times. At the very least, it’s fun to look at your baby when you’re missing him/her during the day, right?

4. Have something to do

   Let’s face it – pumping is boring. You just sit there, listening to the sounds of the motor for 15 straight minutes. It’s much less annoying when you have something to do. Grab your phone, read a book, or (even better) take the time to think, dream, relax, or pray!

5. Don’t forget to watch your bottles!! 

   Again, I speak from experience. Keep an eye on those bottles as you’re filling them, especially if you’re typically a high-producer! Twice I have overfilled my bottles and ended up with milk all over my lap. Not fun. (And slightly embarrassing when your coworkers ask what happened to your pants.)

6. Bring a cooler

   Breast milk can be stored at room temperature for up to six hours. Depending on what time you pump and when you will be returning home, you may not have to worry about storage. However, it’s nice to have a cooler or fridge to store your milk when you’re done, just to be on the safe side.

7. Sanitize

   If you don’t have a place to wash your pump parts between sessions, consider getting some pump and accessory wipes. 

8. Keep your pump out

   If possible, keep your pumping station set up for the next session. Cover it with a nursing cover, blanket, towel, or other kind of cover. 

9. Buy extra bottles 

   Have a good stash of bottles at home so you always have a few clean and ready to go. You do not want to be packing your bag in the morning only to realize that all your bottles are in the fridge or dishwasher (again … experience).

Packing your pumping bag

1. Pump (of course) and accessories
2. Enough bottles to cover all pumping sessions
3. Tissues
4. Extra nursing pads
5. Battery pack (just in case)
6. Cooler bag & ice pack
7. Sanitizing wipes or bags
8. Phone or something to do
9. Pictures of your baby

Here is a handy printable checklist you can use to make sure you have everything you need before you leave: