Pumping Hacks for New Moms
Let’s make this pumping thing work. To do that, new moms have got to stick together. With my kids, I was set on breastfeeding for a year. But both of them rejected me at around 12 weeks: one of them just because and the other because I over-pumped when I returned to work. I then switched to exclusively pumping for the next 9 months.
And though there’s no fail-safe formula to pumping, there are a few tips and tricks that I think a lot of mamas may find helpful. On my own pumping journey I learnt a shit-ton about what to do, what not to do, what really works and what really does not. That’s why I’m not here to gatekeep. Here you’ll find my 12 tried and tested breast pumping hacks to help you and your babe embark smoothly on your pumping journey.
Breast Pumps: A Quick Look
Let’s take a quick look at pumping - specifically, hand pumping vs using a breast pump.
Hand pumping
Hand pumping or expressing is worth trying. Besides being a great go-to in emergency situations like when you’re away from your baby or have no electricity, hand expressing has a number of other benefits:
Stimulates milk production when you’re just starting to lactate
Relieves engorgement and blocked milk ducts (which are painful AF)
Helps you help your baby to latch
It may be more comfortable, especially for moms who find pumping painful
Breast pumps
When it comes to breast pumps, the first thing to know is that there are a few types: manual vs electric and hands free vs wired. Don’t worry, it’s not as complicated as it sounds.
You do the pumping with manual breast pumps. This means you can control the pressure and pace, but also requires your full attention. Electric breast pumps do most of the work for you.
The great thing about breast pumps is that you can toggle the suction strength and change up the funnels until you find your mojo.
12 Pumping Hacks for New Moms
Now let’s cut to the important stuff. Here are my 12 tips for mastering pumping:
Own that shit (& come to terms with the journey)
The first step to doing this whole breastfeeding and pumping thing is owning it. If you can, leave no room for embarrassment or shame. After all, you are literally making milk to feed your child. Own your body’s power and find pride in pumping.
Second, if you’re feeling guilty about pumping rather than breastfeeding, I hear you. I’ve been there. When my kids rejected me at 12 weeks it fucking sucked. But I tried to center myself by remembering pumping is breastfeeding.
Lastly, be kind to yourself. Breastfeeding and pumping are a journey. And it’s never as smooth as we’d like it to be. Give yourself the space and time you need to find what works for you and your babe.
2. Set up a pumping schedule
Ok, now to practicalities. Here’s how to set up your pumping schedule for while you’re working (from home):
If you’re planning on pumping exclusively, here’s what you need to do:
Block out your calendar
You’ll want to give yourself 30 minutes minimum to pump, and these slots should be every 2 to 3 hours during the day.
Carving out this time in your calendar is a great way to set boundaries within your hectic schedule and ensure you can balance your work around your pumping. Note that depending on your supply, you may very well be able to work whilst you are pumping, but try not to set that expectation with others until you’re sure it’s a reliable option.
Here’s an example of these calendar blocks:
(w/ baby)
9am
11:30am
2pm
4:30pm
(w/ baby)
3. Stay consistent
Blocking out your calendar is one thing, but you need to make sure you actually stick to your pumping intervals. Staying consistent is how you’ll create a proper routine and habit. Also, it’s actually really important for boosting your milk supply.
Quick tip: turn calendar reminders on or set alarms on your phone to remind yourself to pump.
4. Pump to the max
If you’re exclusively pumping, the name of the game is pumping as much as you can as often as possible (without overpumping). Pump as long as your pump will let you. If you’re using the Spectra, that’s 30 minutes. With Willow it will be 25. Other pumps will vary. The best thing? You don’t need to think about turning off your pump, because it’ll stop automatically.
I actually managed to overpump with both my kids. Overpumping can lead to an oversupply which can be quite problematic. To avoid this, try not to go overboard or over the recommended pumping times - typically 20 - 30 minutes per nipple per session.
5. Invest in a nearby freezer or fridge
Hear me out on this one. Having a fridge or freezer in your office (or at least nearby) is a lifesaver for storing milk. If you’re working from home, obviously you can default to your kitchen fridge. But you should definitely consider getting one for when you’re pumping at the office.
You can also store your pump parts and bottles in the fridge between pumping sessions. This means you don’t need to wash and sanitize everything every time.
Storing milk
Here are some tips on storing your milk:
Store your milk at the back of the fridge where the temperature is more consistent.
Make sure to use up your milk within 72 hours of pumping. If you can’t, make sure to freeze it and use within 12 months.
Freeze feeding-sized portions only and defrost what you need.
6. Look after your breasts
It’s no secret that breastfeeding and pumping can be horrific on our nipples and breasts. Here’s how to look after them:
Nipple / nursing pads
I’ve been there. It’s definitely not ideal when you leak onto your bra or shirt. Get yourself some nipple shields to avoid leakage - seriously, these are a lifesaver to avoid waking up in the middle of the night and finding yourself in a breast-milk puddle….
Nipple shields
Nipple shields are one of those things you’d never realize you need until you really really do. They extend your nipples for a better latch and protect you from being chewed raw (seriously ouch) from a poor latch.
Nipple lube
Reduce friction and discomfort by using nipple lube whilst you’re pumping. Nipple cream for sore nipples post-pumping is a lifesaver.
Heatable compresses
Clogs are almost inevitable, but you need to take them seriously because they can easily and quickly turn into mastitis.
Have heatable compresses on hand for if (and when) you have one. Alongside the heatable compresses, try massaging the clog gently. You can do this in the shower with hot water too.
Be picky about your breast pump & sizing
It goes without saying that you shouldn’t have to make compromises when it comes to pumping. Well, that starts with your breast pump. Using the wrong-sized flange can mean your pump isn’t properly drawing the milk out of your breast and can lead to problems with milk production or even infection.
That’s why it’s so important to make sure that your breast pump flange is the right size and a material that sits well with you. It might take a few rounds of trial and error to find a flange that fits right.
7. Have photos & videos of your baby nearby
You probably have hundreds of photos and videos of your baby, it’s time to put them to use! When you’re settling down to pump, scroll through those photos and/or videos - believe it or not, they’ll help to get your milk supply going.
8. Make no compromises
You should feel empowered to do whatever you want to make your pumping process as seamless as possible. That means doing anything and everything to ensure you’re as comfortable as you deserve to be.
This will look different for every mama. And don’t be afraid to make your own rules. Here are a few examples of the small changes that made a huge difference for me:
Setting up my wired pump in my office
Buying an adapter for my wired pump to connect directly to my bottles
Investing in an office fridge
Buying and using a hands-free bra
Buying and using a comfortable nursing bra for easy on and off
Using a privacy protector to cover my computer’s webcam for peace of mind.
9. Listen to your body
You know your body best. So make sure to listen to the signs and signals you’re getting when you’re pumping. For example, if your breasts start hurting between pumps, you’re probably not pumping enough. This will send a message to your body that you have too much milk and that you need to reduce pumping, which can negatively impact your overall milk supply.
10. Stay hydrated & fueled
Hydration is key. Get a HUGE water bottle and commit to drinking a lot of water every day. Keep it at your side at all times and refill it often. If it’s not easy to get a refill, consider getting a large thermos or water pump at your office.
You should also keep plenty of snacks on hand. Pumping is a major calorie burner and we mamas need to stay fueled and hydrated.
11. Pumping at work 101
Pumping at work is absolutely possible. Here are a few tips on how to get yourself set up. First off, set all the boundaries you need. Talk to your boss and tell them what they need to do to make you comfortable.
Sometimes you’ll need to pump during meetings. That’s OK! Feel empowered to do whatever you need to do to feel comfortable - mute yourself, tilt your screen up so your chest is out of view, or turn your camera off completely!
12. Donate your milk to mothers in need
Once you’ve got the whole pumping thing hacked and you’ve got a little more headspace, you might consider donating any extra milk to mothers in need. Look to national organizations or local Facebook groups to see if there are any parents in your community in need of your precious milk - especially given the fucked up formula situation right now.
Final Thoughts
Let’s face it. Pumping and breastfeeding is tough. It’s a physical, mental and emotional challenge that shouldn’t be underestimated. But take my word for it, you’ll be a pumping supermom in no time. Do whatever you can to make your journey easier and more comfortable. Make time and space to create a rhythm that works for you (and your breasts). And most of all, be kind to yourself - you and your body are doing something simply wonderful. Don’t forget it.
FAQs about Pumping
How often should you pump?
The optimal number of pumping sessions actually depends on the age of your baby. It’s a whole topic which is why I’ve written a whole article about scheduling pumping into your life.
Is pumping better than breastfeeding?
In this conversation, there’s no better or worse. I think that pumping is breastfeeding, so I try not to endorse conversations that pit them against each other.
How long should I pump on each breast?
As I mentioned, over-pumping is something to keep in mind. Recommended pumping time ranges from 20 to 30 minutes per nipple per session. Your breast pump will also likely come with a recommended time or might shut off after a maximum amount of time.
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Hi, I’m Coral.
After having two children and returning to work, I felt completely lost and directionless — my identity had shattered, and I didn't know who I was anymore. Over the years, I picked up the pieces and created a new vision for my life, identity, and purpose.
Now I'm on a mission to help moms and primary caregivers navigate their own journeys, for a more fulfilling and authentic path forward. In addition to supporting individuals, I help organizations implement practices that offer deeply needed support to moms and primary caregivers — because we can’t make these changes alone.
Interested in working together? See how I work with both individuals and organizations for sustainable growth. Schedule a free consultation.
