Pump pump pump it up – lessons learned from exclusive pumping
I remember the first time I used the breast pump at the hospital. It was mere hours after my son, Felix, was born at 24 weeks, 6 days, due to the rapid onset of HELLP syndrome. The IV in my left arm made it difficult to hold the flange to my breast, so Bryan held one in place, while I held the other one. We only got a little bit of milk, but the nurse taught me how to hand express and we were able to get a little bit more. We used a tiny syringe to suck up every little drop we could and got a grand total of 5ml for our efforts.
I looked up which food would help me increase my milk supply and learned about pumping bras that would give me back my hands during pumping sessions. Even on blood pressure meds, I steadily increased my milk supply over the last couple of months to my current levels of 1000 ml/ day.
I’ve got a lot more pumping in my future and I’m sure I’ll learn some new tips and tricks, but I wanted to share the valuable (and painful) lessons that I think could be helpful for other exclusive pumping (EP) mommas out there.
1. Get a pumping bra
I didn’t even know these existed when I first started, but my bra has been a godsend. The first few days, I literally held my flanges to my breasts for each of the 20-minute pumping sessions, 8x a day – not fun. I use the simple wishes bra, which I think is phenomenal, but you can certainly buy cheaper options or make your own. Regardless, if you’re planning on pumping for an extended period, this is a great investment.
2. Massage, massage, massage
Have you ever been engorged? Well, I have, and it’s not fun! On some of the worst occasions, my breasts were rock hard with lumps all over, and it hurt to even touch them. I came very close to developing mastitis, but luckily, I found some great articles and tips from my lactation consultant that helped me avoid it. My best advice is not to let it get this far, but instead to fully empty your breasts during each pumping session. You can do this by massaging your breasts before you pump (make sure to catch any milk in a clean container) and/or to massage them while you pump. I usually massage beforehand if my breasts are getting extra full, and sometimes I do back to back sessions this way, but it’s not necessary most of the time. While it increases your overall pumping time, if you’re engorged, this is the only way to get rid of the clogged ducts before you develop mastitis.
3. Do not, I repeat, do not miss a session
Along the same lines, never miss a session – especially not when you’re first establishing your milk supply the first three months. I know it’s hard to pump every 3 hours, and especially at night. I’ve had some days where my schedule simply did not allow me to pump on time, so I had to scramble to fit in my additional sessions. My best advice is to plan ahead. If you know you won’t be able to pump at a certain time, compress your pumping sessions either before or after, so you’re pumping every 2 hours.
Why, you ask? The only times I’ve missed a session or had a 5-hour interval between pumpings, my breasts got super engorged and I literally had to massage them for 20 minutes before my 20-minute electric pumping session (where I continued to massage) for the rest of the night to get them back to normal. By the time I was done, my hands were cramping! Trust me, you do not want to piss off your boobs.
While Felix was in the NICU, my schedule was as follows: 10am, 1pm, 4pm, 7pm, 9pm, 12am, 4am, 7:30am (Now that he’s home, I try to squeeze in as many pumping sessions as I can!). This schedule allowed me to maximize my sleep at night and have some flexibility during the day, but I’ve certainly switched it around to accommodate an extended skin to skin session with my baby or a dinner date with my family. Find the times that work for you and then stick to them as much as possible. I personally set alarms for each of my pumping sessions and it really helps me stick to it. It’s also one less thing to think about. Note: there’s an option to make your alarm vibrate only so you don’t wake your baby and I’ve fully taken advantage of that.
Note: If you do miss a session, try a power pump, where you pump for 10 minutes, rest for 10 minutes, and pump for 10 more minutes. It’s a great way to empty your breasts and has been a godsend since my baby came home and 5–6 daily pumping sessions has become the norm!
4. Eat the right foods and hydrate
There are tons of articles out there on which foods will increase your milk supply (aka galactagogues). Find the ones you like and try to incorporate them into your diet. I usually have some oats every day (as oatmeal, granola bars, or cookies), avocado (which I think really helps), and my mom makes plantain juice for me.
Speaking of food, dieting is not recommended while you’re breastfeeding/ pumping. I don’t know about you, but I am constantly famished, so I don’t even think I’d be able to diet. Make sure you keep a relatively healthy diet and that you carry snacks with you at all times – these are a must to avoid getting hangry.
Lastly, please hydrate. Pumping makes you thirsty and you need the water to produce your milk, so drink up.
5. Give the girls some love
The first couple of days I was pumping, my nipples started to get a little chafed. I started using a balm I’d previously purchased and problem solved. Since then, I always moisturize after every session. My personal picks are Earth Mama nipple butter or plain, organic coconut oil. Both options work very well and don’t need to be cleaned before pumping (or breastfeeding).
Some other tips: when you’re in the shower, do not soap or scrub your breasts. You’ll remove all the oils and end up with very sore nipples. Just let the water flow over them, pat your breasts dry with a clean towel, and make sure to moisturize right after you get out.
6. Warm before, cold after
I realize I’m spending a lot of time on avoiding or treating sore breasts, but I found it difficult to find just one article that offered comprehensive tips to prevent or treat engorgement and mastitis, so…you’re welcome.
If your breasts are overly full or engorged, you can help unclog your milk ducts and start the flow of milk with a warm, wet (clean) washcloth over them, followed by more massage. Repeat as much as needed. I also sometimes just hop in the shower and massage them under the warm water to help ease the pain, but a washcloth will work in a pinch.
If your breasts or nipples are sore after pumping, you can use an ice pack to alleviate the pain and reduce the swelling. The cold will stop your milk flow though, so only do this after you’ve pumped.
Another tip, if you’ve got leaky breasts and no ice pack (or breast pads) handy, cross your arms over chest and press your breasts firmly back into your chest to stop the milk flow.
7. Invest in some equipment to make your life easier
You’re going to spend a lot of time pumping, so you might as well make your life a little easier. These are some of the things I purchased to help in the process.
Chest freezer and storage bins – the hospital offers some freezer space for my milk, but considering that my little guy was only eating 1ml/ feeding for the first couple weeks, we quickly ran out of room at the hospital and in my regular freezer at home. My husband had the foresight to get us a chest freezer long before this became an issue and I’m so glad we did. The storage bins help us to better organize the milk and maximize the space in there, but I’ve seen other moms use gallon-sized freezer bags in a similar manner. Either way, make sure you label your tubs and place the oldest on the top.
Mini fridge – we have a two story house and having to run up and down with my milk in the middle of the night sounded pretty horrible. So, we purchased a small mini fridge that we keep in our room to hold my milk at night. The mini fridge we bought also includes an adapter to use it in your car and has a warm setting that we can use later on down the line to store bottles at the proper temperature. As an extra bonus, I can also keep some drinks or snacks in there. Since Felix came home, we upgraded to a larger mini fridge so that we can keep more refrigerated items, but the smaller mini fridge worked well for the five months he was in the NICU.
Rolling desk – my pumping area was ok, but I had no place to set my bottles down or store my snacks. I decided to buy a rolling desk that will allow me to work on my laptop and currently holds my pump, snacks, and a giant water bottle. The desk also rolls so that I can adapt it to my needs.
Drying rack – sure, you can use paper towels to air dry your pump parts, but my drying rack made it infinitely easier to air dry my pump parts and keeps my counter infinitely neater. This particular rack is also great for bottle parts and we ended up purchasing another one when my son came home.
Pumpin pals – these flanges saved my nipples! They are so much more comfortable than the standard Medela flanges and I definitely feel like they have reduced lumps. One minor critique is that the funnel is a little shorter on these, so the milk collectors feel a little less sturdy, but overall I love my pumpin pals! Make sure to take the sizing quiz on their website before purchasing, also check in with your lactation consultant to see if she stocks them.
Washbasin – I didn’t have to buy this, as the hospital gave me a little gray tub to wash my parts. If you didn’t get one, I highly recommend getting a separate tub in which to wash your pumping parts to ensure cleanliness and avoid passing any bacteria from your sink into your baby’s milk.
Nursing scarf – my friends gave me a bebe au lait scarf when Felix was first born and I love it! It’s a lightweight material that prevents overheating me or the baby, it’s large enough to cover you up while pumping or nursing, and it can be worn as an infinity scarf when not in use. In fact, I frequently pump in front of others without exposing myself, thanks to this scarf. I highly recommend it.
Wet/dry bag – my lactation consultant recommended this bag and it’s a great way to transport my pump parts back and forth from the hospital. The dry part is perfect to stash my pumping bra, nipple butter, scarf, and anything else I need for pumping, and the wet part is great for the pump parts.
Milk storage bags – I quickly realized that I needed a more space-efficient way to store my milk than the little bottles provided by the NICU. While researching the best options, lansinoh bags seemed like the best rated for the price and so far I’ve been very pleased with them. No leaking thus far and when I freeze them flat, we can store almost 7 days’ worth of milk in each of my freezer storage tubs. One minor note, they are a little limited for defrosting options. I usually place them in one of my wash basins with some warm water for a few minutes, because unfortunately they don’t fit in my bottle warmer.
Nursing bra – I bought some very comfortable wrap-front cotton bras and honestly, I haven’t wanted to wear anything else. Apparently we should also be wearing something more supportive on a regular basis to prevent sagging (but no underwire, as that can clog your milk ducts) but I haven’t found anything I like better than my cotton bras.
Nursing tops/ gowns– there are a ton of different nursing tops out there, but some are better for pumping than others. Here are a few that I’ve liked. This blue top is super comfy, especially postpartum, and this nightgown is great for the middle of the night pumping sessions.
Portable pump – when Felix came home, it wasn’t sustainable for me to be chained to a chair for 20 minutes, 8x/ day. I got the Medela freestyle and have loved the flexibility it provides. While the Medela symphony is still my primary pump, the freestyle is great when I’m multitasking, i.e. making milk, doing laundry, or cleaning. I did a lot of research on other pumps and while I considered the Willow or Freemie, neither of them allowed for breast massage while pumping, which is a must for me.
Medela quick cleaning wipes – if you ever need to pump on the go, these are great for a quick cleanup. I once washed pump parts in a high school gym bathroom, while transporting my pump parts back and forth to the car. It was not fun!
Extra membranes – these are a must for the Medela symphony. I sometimes found that the suction was substantially lower than normal and realized one of the membranes had torn. Get extras before you encounter that issue!
8. Set up a comfy and well-stocked pumping station
My pumping station currently has the following items: my pumping bra, nursing scarf, a soft robe, and lots of pillows on my chair. My rolling desk is right in front and I’ve set my pump on one of the shelves, as well as a bag full of snacks. On top of the desk is my laptop with headphones to watch shows or listen to music at night without waking my husband, a giant water bottle that’ll last me through the night, and a dimmable light to help me see what I’m pumping at night. My mini-fridge is just a few feet away and I’ve set up a pump parts washing station next to one of the sinks in my bathroom. This includes my milk storage bags, a fine point sharpie (much better for labelling than anything else), a jar of coconut oil, my washbasin and soap, and the drying rack. Overall, I’m very happy with my set up.
9. Extras are your friends
I got a little tired of transporting all my pumping supplies back and forth from the hospital, so I got a second set of everything, including a second pumping bra, scarf, and pumpin pals flanges. It’s a little more expensive, but has made my life much easier, not to mention that if anything gets lost or needs to be washed, I have an extra set.
10. Get some help from your partner (or others)
When I first learned to pump, my husband was right there with me. He learned how to take apart and put together all the pumping parts, the best ways to store milk, and how to properly wash everything. Those first two weeks, he did just about everything for me, except for the pumping itself. Now, he washes my pump parts on a regular basis and is the milk storage expert. He researched the best tubs, found the best way to store the milk bags to maximize space, and brings the tubs back and forth from our kitchen freezer to our garage chest freezer. Your partner, family, and friends can all help in many ways, but for me, it’s been great to have a second person to emphasize to family and friends that we need to work around my pumping schedule for any outings or other things. Plus he’s a great advocate for the importance of breast milk for our baby.
Some other tips on milk storage and cleaning in general:
- Make sure that you follow proper milk storage guidelines
- Switch to milk storage bags as soon as you can and freeze them on a flat surface.
- Get a fine point sharpie for labelling (works better than pens and doesn’t smudge).
- Organize your milk by date. Put the oldest on top/ in front to use them first.
- Always wash your pump parts immediately (you can also refrigerate, but I find that washing them doesn’t take that much longer and it’s worth it to me for the peace of mind).
- Sanitize your parts at least once a week or whatever your lactation consultant recommends.
