Tips for expressing milkWhile we encourage direct breastfeeding whenever possible, sometimes mums may need or choose to express milk. Returning to work is one such situation, though there are of course others. These tips are specifically aimed at mums who are separated from their babies during the working day and need to regularly express; however, they may also be helpful for those who express less or more frequently. This list is not prescriptive; see what you think might help you!
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- Put a plan in place before your return to work and discuss it with your supervisor/HR rep. Be aware of the laws relating to your emirate/employment sector and statutory right to feeding breaks. Have a place and time/s arranged for pumping, as well as for milk and pump storage.
- Express as often as possible throughout the day. Ideally mum will express with the same frequency as her baby would feed, though this is not always possible and some mums do just fine on fewer. However, if output is suffering, adding in more sessions can help. Pump equipment need not be washed between each session if stored in the fridge.
- Breastfeed immediately before leaving and immediately on return from work.
- Ensure your baby’s caregiver is using "paced bottle feeding" (as popularised by IBCLC Dee Kassing) so baby does not take more expressed milk than they need.
- Use "hands on pumping" techniques (Stanford has a great video demonstrating this; it can increase output significantly).
- Massage breasts before starting to pump.
- A double pump is not only quicker, but may also boost overall output - although many mums do just fine with a single.
- Warm your pump flanges before pumping (e.g. by soaking in hot water).
- While pumping, play "happy music," drape a worn babysuit around your shoulders, and/or look through photos of your baby/family - these sensory stimulations can help trigger let-down (key to successful expression).
- Try not to focus on the amount as you pump - some mums hide the bottle, or do something else (e.g. read) while pumping.
- If using a pump with adjustable speed and suction settings, make sure the settings are comfortable for you. This is not a case of higher being better!
- On return from work, as you might be quite full, try pumping on one side while baby feeds from the other. This has the added advantage of having baby trigger let-down.
- Be prepared for "reverse cycling" - some babies don't feed much from the bottle while mum is away, but make up for it by feeding more when mum is home. And the more baby feeds, of course the more your supply will be boosted.
- Consider babywearing while with baby; mums in our group have found this can really help supply.
- Lactogenic foods and herbs can help support supply (as long as you are pumping/breastfeeding regularly; they will not work otherwise).
- If experiencing a drop in supply/output, a "nursing vacation" might help - spending a full day or two doing nothing but cuddling and feeding baby, bare skin-to-skin where possible. Snuggle in bed or on the couch, chat to family/friends, catch up on DVD box sets, and have a friend/family member cook and serve you dinner or get home delivery.
Lots of mums have successfully combined working and breastfeeding; you too can do it!