Returning to work and planning on pumping? Here are 5 major areas to consider in preparation *Bonus tip included!*
Maternity leave- for many, a hazy blur filled with dirty diapers, sleepless nights, and milk stains on EVERYTHING. (Am I right???) If you plan to return to work, mat leave will be over before you know it! Cue the “Return to Work” prepping and stresses. Did you know that (according to the U.S. Census Bureau’s 2018 American Community Survey ) there are roughly 23.5 million employed women (32% of all employed women) with children under the age of 18? Two-thirds of that group work full time. That’s a lot of working mamas, and you deserve support in your transition back- especially if you plan on continuing your breastfeeding pumping journey!
Research shows the trend that returning to work can impact breastfeeding. Mothers who return to work full-time by the 12 week mark are less likely to breastfeed and meet their breastfeeding goals due to various reasons. Whether you plan on returning to work at 6 weeks or 6 months postpartum, here are some major areas to consider when preparing to get you feeling a little more confident in your transition back to work!
1) Your Maternity Leave Policy- It doesn’t last forever.
It’s no surprise that maternity leave is good (and necessary) for the infant’s and mother’s health (e.g. breastfeeding, bonding, and co-regulation). Research has shown that women with longer maternity leaves are more likely to breastfeed (directly and/or indirectly) for longer. This could be due to a combination of factors, like more time to prepare for the transition or establish your supply and/or breastfeeding relationship with little one. But, that doesn’t mean a short leave will make or break your lactation goals! So don’t worry- preparation (like using a Return to Work Toolkit) goes a long way.
Know that you have a short maternity leave? Why not get started prenatally, expectant mama!
Find out your workplace maternity leave policy and find out what you’re entitled to by law (SEE BELOW)
Is unpaid maternity leave possible? Open communication with your employer may allow for this to be an option for you to extend your leave time AND have job security.
Is returning part-time (at least in the beginning) possible ? Find out if a flexible schedule for the first few weeks after returning from maternity leave is possible.
Check in with yourself and what you are feeling! It’s ok to feel all big things (anxious/scared/excited/worried/happy), but if it is interfering with your life on a daily basis, it may be helpful to reach out to others for support and help (family/friends/professionals) to make sure you are taking care of your physical, emotional, and mental well-being!
**Key takeaway: If you don’t have an extended maternity leave, don’t despair in reaching your goals. With the proper preparation, you can still do it!**
2) Your Caregiver - Feel confident that your little one is in good hands.
The earlier you start considering who will be watching your baby when you return to work, the better! (Some parents report that they started thinking of this even before baby arrives.) Finding a caregiver for your baby that you trust- whether it’s your partner, grandparents, other family members, or daycare/ hired help- will contribute to a smoother return to work and a calmer mom.
Do you have non-negotiables (like baby being fed in a certain way or at a certain time) ??? Make sure to discuss points that are important to YOU in order to make sure your caregiver knows and respects what you want.
Having a caregiver who is familiar with mom’s and baby’s preferences can ease moms nerves going back to work.
When choosing a caregiver, ask questions to find out if their assistance/services are supportive of breastfeeding/lactation and feeding your baby pumped milk when you are at work. Whether it will be Grandma or Miss Joan from daycare, this gives you the opportunity to have open communication AND educate them on what you are looking for. If they are unable (or unwilling) to accommodate your requests or non-negotiables, you can consider whether you want to have them still be your little one’s caregiver, or pursue a different option altogether!
Some mothers like to have a “run-through” opportunity with their little one’s caregiver to iron out any potential issues. (If considering a daycare option, ask if they can accommodate a trial run.)
3) Your Pumping- Get pumped about your pump!
Pumping is an important way to keep up your milk supply even when away from baby for work. There can be A LOT of info about pumping- from routines, to freezer stash, to How-To’s with handling and storing. It can feel overwhelming to think about during an already stressful transition. Here are some of the main things to consider when it comes to all things pumping:
Create a pumping schedule that fits into your work day and with your work responsibilities. Talk to your (employer/ HR/ co-workers) in advance about pumping breaks and scheduling.
Get to know your pump! It’s never too early to purchase and get to know your pump. Most moms don’t receive education on pumping. Informing yourself can help you make an educated and smart purchase based on your needs. (Pumps are often covered through insurance, either entirely or partially!)
Try to tune into your body tension- how relaxed are you? Are your shoulders really tense? Better awareness of your body during pumping can avoid additional strains and aches on the body and can help you pump more efficiently. The more you can relax, it can help with your let-downs during the session.
Watching videos of your little one (or smelling a piece of their clothing) can help create a calm environment for pumping
Prepare yourself with stress management techniques to promote your let-downs (breathing / meditation/ yoga/ stretching/ mindfulness activities., journaling, prioritizing needs/writing out to do list, soothing music, planning out your pumps beforehand, relax vs. multi-task)
Prepare nutritious snacks to munch on during pumping sessions.
Map out how much breastmilk you will have to leave for baby on a daily basis, consider your timeline for return, and build up a fridge/freezer supply
4) Workplace Policy & Accommodations- What you don’t know about, you can’t ask for.
According to our survey and current research trends, most women who felt ready to go back to work were more likely to be aware of their workplace policies. If you are already on maternity leave, you can find out the information through calling HR or asking a co-worker. You may want to ask about your workplace accommodations to make for a smoother transition (Do they have a designated nursing mothers/ lactation room? If so, what does it include?).
Find out if your work would allow flexible time off or a flexible work schedule to make pumping and/or breastfeeding more doable.
Is your employer giving you a difficult time? Talk about the benefits for them! There are benefits for employers- Less absenteeism, more presenteeism, more satisfied employees, health insurance perks, healthier baby and mom)
Dry run through your workplace! It’s helpful to check out the lactation accommodations before the BIG day of officially returning to work.
Even if you don’t have accommodations, you can adapt!! (Stay tuned for our 3rd post in this series )
5) Government Policies- Know your Rights (at the state and federal level)!
Unfortunately, the US is not the leader in maternal health. BUT you’d be surprised about the amount of laws made for mamas like you. If you know the federal/ your state’s policies and laws then you can bring it up, if needed, if/when making pumping arrangements with your employer/supervisor. But every state has laws for breastfeeding mothers. Finding out what the policy is can help you approach your employer. Knowing your rights will empower you to stand up for them:
Here are some websites where you can find out more about your government rights:
New York’s policy:
New Jersey’s policies
Federal Policy (***Find your State’s policy by scrolling down in the link below***)
BONUS TIP FROM THE OT!!!
6 ) Occupational Balance- There’s no place like home…and it's all about the balance.
Balancing work and home life is challenging. In fact, 83% of our survey respondents reported some levels of stress regarding balancing their work and household responsibilities. Additionally, thanks to Covid and the changes that came along with it in many of our workplace environments, those of us who are working from home report similar stress. So how can you help lighten your load and the burden of managing work and household responsibilities?
Preparation and time management strategies can help
DELEGATE TASKS!!! Can someone else, like a partner or family member wash pump parts?
Reminders and lists
Meal prep-prepare dinner menu in advance. Prepare dinners and freeze them. Leave them for the nights that you are tight on time. Crock-pot suppers. Learn easy meal ideas. Use disposable dishes/tablecloths if you could.
Understand that you cannot account for EVERY THING OR SITUATION that may arise. Trying to do so can take a toll both physically and mentally!
Special work-from-home tips:
Try to separate home and work.
Make a designated no work area
Returning to work after maternity leave and maintaining your breastfeeding and lactation goals can be stressful, even with lots of preparation. Try to be kind to yourself, and cut yourself some slack. Know that it’s ok to ask for help! And that it’s never too early (or too late) to prepare yourself for your Return-To-Work journey.
Want to learn more about tips and resources to help your Return-to-Work transition??? Stay tuned in the upcoming weeks for the remaining 2 posts in this 3-part blog series! (Hint: Next week we compare and contrast our favorite FREE Toolkit resources available online)
**Special thanks and acknowledgements to my clinical fieldwork students ( including Miriam Brodt, OTS and Zahava Kunstler OTS) from Touro College School of Health Sciences, Occupational Therapy Program (Manhattan Campus) for their help creating this blog series**our favorite FREE Toolkit resources available online
