If you’re preparing to pump (or express) milk for your baby, it can seem like there are million things to learn. We’ve pinpointed our top 10 pumping tips and tricks to help you on your way to becoming a pumping pro.
- Pump as often as your baby would typically nurse in a day. While this isn’t always possible or practical, try your best to keep this in mind as you schedule your pumping sessions. Most mamas find that pumping every three hours or so helps maintain their milk supply and helps prevent engorgement
- Use a double pump. While most electric pumps are double pumps that will express milk from both breasts at once, there are also single hand pumps on the market. Utilizing a double pump when possible provides the best stimulation to keep your milk supply up, and helps elevate the hormone prolactin, which tells your body to produce more milk. And as a bonus—double pumping takes half the time!
- Find a private place to pump: Take a look around to find a comfortable, quiet, and private place to pump. If you’re at your workplace, this might mean a private conference room, your office, or sometimes a closet with a chair. Consider getting a curtain or using paper to cover windows and increase privacy. But whatever you do, don’t pump in the restroom if asked. It’s not acceptable, and is actually against the law for an employer to ask you to do so.
- Try to relax: Many mamas find that they produce more milk when they’re not feeling stressed about their milk production. Listen to music or a podcast, sip some tea or water, and try your best to relax while you pump. Find yourself stressing about every drop of milk that falls into the bottle? Looking at photos of your baby while you pump can actually create a visceral reaction that helps with let down. And some mamas recommend putting a baby sock over your bottles so that you can’t see your output. If you’re not stressing about the amount you’ve pumped, you just might find that you make more milk.
- Stay hydrated. This one might seem obvious, but with everything else you have going on as a new mama, drinking enough water can sometimes fall by the wayside. Better hydration = better milk production.
- Combine pumping with hand expression. La Leche League recommends using hand expression before and after pumping to get better results. The combination of your warm hands and stimulation before using your pump can actually help your milk flow better. You can also continue to massage your breasts while pumping to increase your milk flow.
- Make sure your flanges fit. If the flanges on your pump are too tight or too loose, it can negatively affect your milk output. A flange that fits properly will allow your nipple to move in and out without touching or rubbing the sides of the flange, and will only draw in your nipple and a small portion of the areola. If your breasts don’t feel empty, or you feel pinching or soreness during pumping, you might need a larger size. Most pump manufacturers offer various sizes. Go up or down a size to see if it helps with your milk production.
- Use a hands-free pumping bra. These can be a life saver, as holding the flanges on during your pumping session can get old quickly, and makes it hard to multitask. If you don’t want to buy a specially designed pumping bra, make your own. Take an old sports bra and cut holes in the front that will fit and hold your flanges. Ta-da!
- Prevent wasted milk. When building a freezer stash, store your milk in 2-3 ounce portions. As baby grows and begins to take more milk in each bottle, you can easily use two bags per bottle bags. Remember, you can’t refreeze or reheat breast milk that baby has already taken from a bottle.
- Make a pumping plan with a lactation consultant. Lactation consultants can help you with everything from how to schedule your pumping sessions, to ensuring your flanges fit properly. Women & Babies Hospital’s breastfeeding support program offers comprehensive lactation services, including outpatient consultations and a phone line for questions (717-544-3335).