I Went Back to Work and My Supply Tanked: A Guide for New Parents

Tale as Old as Pumping

Breastfeeding has been going well. Your baby has latched consistently, and the pediatrician is pleased with their weight. As your leave winds down, you start to think about pumping when you return to work. But honestly, you'd rather not. The day finally arrives. You drop your baby off at daycare and head to the office.

About 90 minutes later, you find yourself in the cramped lactation space, setting up your pump. The noise is jarring, and the sensation is… well, let’s just say it’s different. You try to relax and think about your baby. Scrolling through photos is sweet but can feel sad and a bit boring after a while. Fifteen minutes pass quickly! Time to pack up your milk and get it to the cooler. But when you untwist the bottles, you find barely anything.

Okay, you tell yourself, the first time is never the best one. It will go better next time. But two hours later, you have the same experience. Then again right before you leave the office. Panic sets in—“Do I need to send formula tomorrow? Am I broken?”

Pumping for Working Moms

“Supply and demand” is a simplified way to understand how your body makes and expresses milk. When you return to work, several factors come into play that can lead to supply challenges.

You’re Working with a Pump Instead of a Baby

Pumps are incredible tools that offer so much possibility for lactating parents. They allow you to travel, work, or take a break while ensuring your baby still receives that liquid gold you produce. They also enable the wonderful work of milk donation, where breast milk is shared and pasteurized for babies in need.

However, a pump is not a baby, and things will change.

• Pumps Aren't Very Cute: Holding your baby at your breast releases oxytocin, which encourages milk flow and signals your body to produce more milk. You get this oxytocin from smelling their little head, feeling their soft skin, and hearing their sweet sounds as they nurse. A pump, on the other hand, lacks these sensations.

  
  

• A Pump Lacks a Mouth: A baby's mouth is a surprisingly complex pressurized chamber that changes shape constantly to create the ideal pressure and stimulation. This nipple stimulation is crucial in the prolactin cycle that regulates your supply. A pump can cycle through different speeds and intensities, but it ultimately functions as a vacuum tube and cannot provide the same stimulation.

  
  

You’re at Work

• Work is Not Relaxing: I’ve been self-employed for a while now, but I don’t remember my office days fondly. Keeping up with multiple tasks is stressful. The loud, bright lights can be overwhelming. Pumping in your work clothes adds to the stress. And why does the other pumping woman in my office always want to chat through the privacy curtain? This is not my chatty time! Overall, it’s not a relaxing environment. Remember, milk expression relies on oxytocin, but stress creates cortisol. Higher cortisol levels can negatively impact your oxytocin levels.

  
  

• More Distractions: Good supply relies on frequent milk removal (8-10 times a day) and adequate food and water intake for you. Both of these can easily slip through the cracks with new demands on your time and energy. Many co-workers and managers may not understand lactation and might ask you to move your pumping time or take calls while you pump. Trust me, that doesn’t work.

  
  

• Pumping Rights: While pumping is legally protected, the reality can be different. In many service and retail jobs, managers may not support your time away from customers and make it your issue to solve. You might work outside and lack a suitable place to pump. If your employer is a small business, they may not be subject to rules about providing for your pumping needs. Many assumptions can be made about what returning to work looks like. I assure you, it is possible to navigate these challenges, and I would love to schedule a consult to develop strategies tailored to you.

  
  

A Watched Bottle Never Fills

There’s a new stress that comes with exclusive pumping. Will you make enough? What if you don’t? Has enough come out yet? It may seem counterintuitive, but just thinking about pumping can inhibit milk production.

Making Pumping Work for Working Moms

So, what can you do to tackle these challenges? Here’s the good news: while I can’t ease the pain of separation, I do have advice for pumping at work.

• Know Your Rights: With a few exceptions, workers in the United States are entitled to a private space to pump that is not a bathroom. If you’re told you don’t qualify, there isn’t space, or you’re asked to use a bathroom, advocate for yourself using this website: U.S. Department of Labor.

  
  

• Have a Plan: If you’re local to the Virginia Beach and Norfolk area, I offer a pumping-specific class that covers this information in depth. Generally, most babies will need a four-ounce bottle for each feed they’ll miss while you’re away. It’s also wise to maximize breastfeeding opportunities by nursing right before you leave and as soon as you reunite. Here’s a sample schedule:

• Baby wakes up @ 6 AM - feed

• Leave for daycare @ 7:30 AM - feed

• First pump session @ 10 AM

• Second pump session @ 12:30 PM

• Third pump session @ 3 PM

• Pick baby up @ 5 PM - feed before leaving daycare

• Home for the night, feed normally

  
  

• Practice Run: Use a service like Ava Pods to find publicly available lactation spaces (Ava Pods). Pack your pump bag and simulate what it might be like to pump and bring your milk home. If you don’t have an easily accessible space, even a friend’s house can give you an idea of what to expect.

  
  

• Bring Baby with You: Okay, not literally—unless you have that option at work, in which case, definitely do that! Most parents have a phone full of pictures and videos. These sensory experiences can enhance your milk expression. If your baby’s jammies survived the night, consider putting them in your work bag. The extra smell and softness can help you relax. Get creative! I’d love to hear your ideas in the comments.

  
  

• Pumping AT Work, Not During Work: It’s a nearly impossible challenge. With everyone accessible all the time, many feel pressured to stay on the clock, even during pump breaks. Sometimes, you might feel the need to stay online. But where possible, set a firm boundary that pumping time is for pumping. Focusing on your baby and relaxing means more milk. In the end, it benefits everyone since you won’t stress your supply every day.

  
  

• Maximize Time Together: This comes from a sincere place. My babies aren’t babies anymore, and it’s hard to look back and think about the time I spent worrying about work or scrolling through my phone instead of enjoying those fleeting days. Being with your baby lifts your mood, and once they start giggling, it’s hard not to laugh along.

  
  

Breastfeeding is natural, but it’s not easy. Having a job comes more naturally to some, but it’s not easy either. Combine the two, and it can feel impossible. However, it is absolutely possible, and being prepared will make it much easier.

This is a lot of information, but it’s fairly generic. If you’d like to work together online or in person to build a plan just for you, let me know! Email emily@songbirdlactation.com or text me at 757-276-3241. Even easier, you can book from the button below.