Exclusive pumping is a lot of work! Aside from the actual pumping itself, it involves preparing bottles, bottle-feeding your baby, washing bottles and pump parts, caring for your breasts/dealing with bouts of clogged ducts and mastitis, and managing your stash of expressed breast milk. Below are five things that you can do to make life as an exclusive pumper more manageable and make pumping easier.
1. Go Hands-Free and Multitask.
This is absolutely the most important thing. If you’re going to be spending two hours per day tied to the pump, you need to be able to do other things at the same time, whether that’s giving your baby a bottle of milk, driving, working on your laptop, reading a book, or playing with your phone. Invest in a hands-free pumping bra (here is the one that I used) and free yourself to do other things while you pump.
I haven’t mastered this yet, but I’ve heard of women walking around and cleaning up the house while pumping. A hands-free bra is life-changing!
2. Don’t Be Stuck Constantly Washing Pump Parts.
In between pump sessions, put your pump parts in a gallon-size ziploc bag in the fridge so that you don’t have to wash them in between every use. Some people prefer to sterilize pump parts every time they pump; however, if you don’t have time for that, they will be fine in the fridge for 12-24 hours if you just take them out to pump and then put them right back in. [Update: In September 2017, the CDC issued new guidelines recommending pump parts be washed after each use. Here is my take and how to follow this recommendation more easily.]
When you’re at work, an opaque bag like the Pumparoo can be better for storing pump parts if you’re using a shared refrigerator. (If you need to clean breast pump parts at work, keep a wash basin, bottle brush, and dish soap there. The wash basin is safer – no bacteria from food – and if you’re using a public sink, you don’t have monopolize it while you wash your pump parts. When you’re done, you can line the wash basin with paper towels and let you pump parts dry.)
Also, buy extra sets of pump parts. This way you can use clean parts whenever you need them and then wash everything in one big batch. Also, pump parts don’t always work when they are wet, so having multiple sets allows the parts time to air dry after washing.
Finally, if you have a partner, enlist them to help with the washing! For a long time, I considered the pump and everything that went with it “my thing.” Eventually I realized that since I was doing all of the work pumping the milk, he could help out by washing pump parts and bottles. It made things easier for me, and it made him feel more involved. (At least, that is what I tell myself.)
3. Pump into the Bottles That Your Baby Drinks out of.
If you can, pump into the bottles that your baby will drink out out of – it saves so much time in terms of transferring milk and washing two sets of bottles. If your baby won’t take the bottles that come with your pump, see if you can attach the bottles he or she likes to the pump – you might be surprised. Dr Brown’s bottles will screw into the Medela Freestyle pump parts, for example.
If that doesn’t work, keep trying the bottles that came with your pump every couple of weeks. Babies change all of the time, and you never know when they will surprise you!
You should also make sure that you have plenty of bottles – I would aim for twice as many bottles as your baby drinks in a day. That way you have plenty to store in the fridge, plenty to pump into, and you can wash them at all once (like with the pump parts).
4. Have a Pumping Station Set up with Everything That You Need.
I have commandeered a corner of the couch and side table as my “pumping station.” There I have my pump (plugged into an easily accessible outlet), hands-free bra, baby blanket to put on my lap (in case of spills), laptop or iPad, phone charger, TV remote, glass of water, and (when my baby was younger) a bouncy seat that I could bounce with my feet while I pumped.
When it’s time to pump, all I need to do is get my pump parts out of the fridge and grab a few bottles. That way, I don’t get all hooked up to my pump and then realize that the remote is on the other side of the room and also, I’m really thirsty.
5. Try to Get Comfortable with Pumping on the Go.
One thing that is challenging about exclusive pumping is that you can’t just leave the house without a plan for how and when you’re going to get your next pumping session in. You either need to be careful to get home in enough time that you won’t get uncomfortable or you need to be able to pump on the go.
One option is to pump while you drive – this can be done safely as long as you don’t become distracted by the pump and you use a hands-free bra. You can also pump in your car without driving (just sort of use it as a lactation room), or depending on your comfort level, you can try pumping in public. Also, just because you’re an exclusive pumper, it doesn’t mean that you can’t take trips – I wrote up some information about flying as an exclusive pumper and about how to travel with breast milk.
Once I figured these things out, life became a lot easier for me! If you have other tips, share them in the comments!
I really appreciate this website. Thank you!
Hello! I need some advice on storing my breastmilk. I prefer to give my baby freshly expressed milk to avoid having to warm up a bottle. So what I’ve been doing is expressing my milk and leaving it at room temperature for 4 hours. If the milk hasn’t been touched at all after 4 hours, I put it in the fridge. Then if the milk in the fridge hasn’t been used for 2 days, I move it into the freezer. Is my milk okay? Should I be refrigerating or freezing my milk immediately after expressing it. My baby will want anywhere from 2-6 ounces in a feeding so it’s difficult to know how much milk to warm up for him, so I prefer to leave it at room temperature.
I think that’s fine! That’s what I did, too.
Rather than spending money on a store bought hands free bra, I just took a bra that I don’t really use anymore anyone cut small x’s of them. The flanges fit through the x’s and it works great for hands free.
I have the Medela pump on style pump and tried to clean my house while pumping. The issue I ran into was that once the milk reaches a certain level, it will pour out of the little holes in the connectors when you bend over 🙁
Great article!! Knowing that I can store my pump parts in the fridge between pumps and only wash/sterilize them once/day is such a time saver.
My daughter was born 2 months early and spent 59 days in the NICU. She is 3 months old now and still will not nurse. I wish I had found this article back in January. I would have saved SO much time!!
One more tip; I keep a mini fridge in my bedroom. Our kitchen is downstairs so having the fridge I our bedroom is a huge help for the overnight pump. Plus, I keep water in there to drink.
Great idea on the mini fridge!
Re:storing pump parts in the fridge in between pumping–do you need to wash them off first or do you just throw them in the ziplock with any milk residue on them? Also, do you change the bag daily or can you get more than one day out of it? Lastly, do you wash with soap and water before you sterilize or can you put pump parts in the sterilizer machine with just rinsing them off? I’m a germaphob so I want to make sure I’m safely handling everything! Thanks!
-Kate
Hi Kate! Okay so here is what I do – I do not wash them or rinse the pump parts first, though I know some people do. I do change the bag daily (I tried to wash them but it didn’t really work), later I switched to a Pumparoo. This I machine washed/line dry daily. I have two. I do not sterilize, just wash with soap and water. Hope that helps!
Instead of a zip lock bag that would need to be thrown away, would a Tupperware container work? Pump and put the parts in the container without rinsing everything?
Ps…I’ve loved all of the tips and articles on your blog! It’s been a life saver!
Yes, that would work!
Hi I’m a new mum and just start pumping yesterday, for how long do you pump per session. I only pump for 20min and I don’t get much milk
Hi! I think this will help! Short answer is it depends on how many times a day you’re pumping – the total should be at least 120. Good luck!
https://exclusivepumping.com/exclusive-pumping-for-a-newborn/
I so appreciate this website. I am an exclusive pumper for both of my kiddos. (Both had latching issues.) Pumping ATC right now for Baby #2 born in late March. I pumped for my first-born 7 years ago for about 5 to 6 months and produced enough milk to last him until his first birthday (which was my goal). I’m hoping I can do the same for Baby #2. I go back to work tomorrow; so wish me luck! Thanks for all the great advice and support for us EP moms! :o) It’s comforting to know I am not alone and someone else understands the struggle!
I have been pumping about 25min per session about 7 times per day. Glad to hear I can cut back on that some… My only concern is at 15 min, would I be getting hind milk in the same session, or would it be mostly formilk?
You should definitely get hindmilk. Do you usually get more than one letdown? You should get hindmilk at the end of each.
I’m storing pump parts in the fridge between pump sessions as well; do you think the condensation that collects &a adds to baby’s milk is safe? Thanks!
Hi Ellie, yes, I don’t think there is any issue there. Obviously, I’m not a doctor, but in my personal experience I haven’t had an issue.
I am an a first time mother who is exclusively Pumping for girl.She is going to be 7 weeks tommorw and I have been pumping 7 times a day.i am very keen to drop a session as it will give me more time with my little one.Any advice on how I figure out that dropping one session does not mean my supplyncannot catch up with my babies milk demand.
Hi! Here you go:
https://exclusivepumping.com/dropping-pumps/
Basically, increase the length of your remaining sessions so that your total amount of time pumping in a day stays the same.
My baby is 2 months old now. Can i store the pump parts in the fridge and only wash and sterilise them at the end of the day? Currently, im sterilising them after each pump as im not sure if my baby is still too young for me to only sterilise the parts at the end of the day.
In the past I would have said yes. However, the CDC just came out with new guidelines about this. I am in the process of writing a post on it.
https://www.cdc.gov/healthywater/pdf/hygiene/breast-pump-fact-sheet.pdf
Hi,
I’m a FTM and I’m not sure how everyone finds time to pump 6-7x a day. I can barely pump 3x a day. We moved so I don’t any help with my baby and Hubby is back at work so by the time I breastfeed, put baby to sleep and make something to eat and pump, the whole routine starts again. I barely get a chance to take a nap as it is but I really need to store a stash for when I go back to work and baby is already a month old. I pump for 15-20 mins and get about 1.5-2 oz. Any suggestions?
Hi! Are you nursing and pumping or exclusively pumping? It’s sounds like you are nursing and not bottle feeding?
When u say 15 mins each session, its 15 mins each side. Right?
Yes!
Also, when I’m pumping, about after 10 mins, there’s no output. Should still continue to pump until 15 mins ?
Yes. The idea is that the nipple stimulation will help maintain your supply long-term and/or you might get a second letdown.
You should amend your article to include that you can buy adapters so you can use different bottles with various pumps pretty cheap on Amazon. I bought a set of adapters so I could screw the dr brown and Madela bottles directly into the spectra pump for like $5.
I love love love your site! I have been EP with my first baby for 5 months now and have relied very much on your advice. The game-changer for me was going handsfree portable (Medela Freestyle) with a big nursing apron (I use one from Udder Covers https://www.uddercovers.com) as I can then pump in front of family and friends while fully covered. I can do dishes, change baby, answer the door, even sit at the table with my folks for a meal while pumping away. This made it so much easier to keep on schedule as I didn’t have to go hide in another room 8x per day!
Hi, my sister used a portable sink called Sinkboss. All-in-one device that turns the sink environment into a sanitary washing and drying environment and she loved it. If anyone is curious the url is https:// sinkboss.com
At what age is it safe to start storing the pump parts in the fridge? How often do you suggest sterilizing?
I started doing this from the beginning, but the CDC’s new guidelines don’t have an age specification.
Thank you so much for this site! One thing that helps sometimes is to start the pump cycle over at the halfway mark on 30 minute pumps. It seems to encourage more let down. I am so excited to start cutting out middle of the night pumps (baby is almost 6 months) and get on a better schedule.
How do you practically pump into bottles you feed with? I always find myself pouring in/out of the bottles because my pump output is never exactly what I put in the bottle to feed her. All the tweaking to get the feeding bottles filled correctly seems like it is just as much extra pouring as transferring from the pump bottles or bags. If you have a practical tips for this, I would love them!
Hi Laura! I usually just top off the bottles by pouring a little extra in or out, like you said. You’re right that the pouring the labor is the same either way. The time savings is really in the washing up – if you pump into the same bottles your baby eats out of, you only have to wash one set of bottles instead of two.
Thank you for this website. My son is 3 weeks old and I am exclusively pumping because he will not latch on. I have a large output, I am able to pump enough for him to eat for the day and enough to freeze. However, I am only pumping 5-7 times a day. Should I be pumping more, so I don’t lose my supply later? If my son never learns to latch on, I want to be able to pump and feed him breastmilk for a while, but I know supply can drop. How can I avoid that?
Hi Montgomery! I would target at least 6 sessions per day at 20 minutes each, but I wouldn’t worry about doing more than that if you are an oversupplier. Hope that helps!
Do you think you could pump into the same bottles you pumped into last, therefore adding milk to previous bottles?
This should be fine. You just have to treat all the milk as if it were pumped at the earliest time.
Hi there! Do you have any advice on storing methods? Initially my hubby and I were planning on using the Kiinde storage bags – we bought the attachments and they screw right in to the Spectra 2 pump. However we are feeling like it may get costly pretty quick, they are about $15 for a pack of 40. We also have an adapter that works with the Medela flanges so I am able to pump right into the Medela 2.7oz milk storage bottles and Abbott 2oz – but I only have about 20 total and pretty much use them all in 1-2 days (so they are all filled up when it’s time to pump again). Any advice to save some $$$ in the long run on storage would be much appreciated!
Hi Haley! What are you doing with the milk after you pump? Do you generally feed fresh milk, or keep a day’s worth in the fridge, or put it in the freezer? I’m just trying to picture what you’re doing and am not very successful (clearly it’s time for bed)!
So I’m nursing and pumping and I usually nurse on one side while pumping the other. When I go back to work, I will only get to pump three times a day because I’m a teacher. How long should these sessions be? Someone said in a comment that you should pump at least 15 minutes on each breast. Is that 15 minutes if you are pumping both breasts at the same time? Or 30 minutes? My baby is almost 3 months. About how many ounces should she be drinking and I pumping?
Hi! 15 minutes if you’re doing both breasts at the same time. 🙂 As far as how much should she be drinking, I’d give her a few bottles right before you go back to work and see how much she takes. I would guess 3 or 4 oz bottles and would pack 3 or 4 of them but that’s based on my own experiences.
Hi,
I am starting to EP as a FTM with my little one who will be 1 month on Monday. I was nursing but we are having so much trouble latching and positioning. We started to give her bottles at night with my freshly expressed milk. I am having trouble keeping to a schedule to pump and I have an over supply of milk already and get out about 3-5 ounces with every session. I would like to have a days worth maybe even 2 of bottles In the fridge so I can just grab and go. Is that possible and how would you go about doing that? Also I have a bunch of bottles and nipples but I’m struggling with having to pump and switch to other bottles. It’s so time consuming and I feel like I never bond with my baby due to the time involved. Any recommendations would be great especially on how to get and store the milk in fridge so I can save some time. I am so overwhelmed it’s not even funny.
Hi Devin! That is definitely possible. What are you doing with the extra milk now? And are you able to pump into the bottles that your baby will take?
Hello, ill be pumping next week, just want to ask if i can use tap water in washing the pump parts every after session and will just sterilize it once a day? Coz in my workplace there’s no available hot or warm water to use for washing.
Yes, you don’t need to sterilize every time unless you have a preemie or other health concerns for your baby. The CDC does say to use hot water, though. If a microwave is available, you could always use a Medela sterlizing bag. Or you can just bring enough sets of pump parts that you can wash at home.
I am currently pumping exclusively and I love the idea of storing the pump parts in the refrigerator instead of cleaning them each time especially since I am going back to work soon. I have one question, I use coconut oil on my nipples to avoid soreness. Is it still safe to store the pump parts in the refrigerator and re-use the same ones throughout the day?
I don’t have any expert ability to answer this question (so you should take my answer with a giant grain of salt), but my guess would be that the oil doesn’t make it less safe?