Pumping 101: A Real Talk Guide for New Moms
Pumping breast milk can feel like a whole new world—and honestly, it is. Whether you’re going back to work, building a stash, or navigating NICU life, figuring it all out can feel like A LOT. But don’t stress you’re not alone. Here's a quick breakdown to get you started, with reliable tips and science backed info.
Choosing the Right Pump
There are a few different types of pumps, and the best one depends on what you need:
• Manual pumps are great for the occasional pump session—light, quiet, and super portable.
• Electric pumps are the go-to if you’re pumping regularly. They’re faster and do most of the work.
• Hospital-grade pumps are powerful, efficient, and often recommended for NICU or supply concerns.
You’ll want to make sure your insurance covers one too (most do under the ACA).
Source: WomensHealth.gov – Pumping and Storing
When to Pump
A solid routine helps keep your supply up:
• Try to pump around the same time your baby would normally feed—every 2 to 3 hours is typical.
• Mornings usually give the most milk.
• If you're trying to boost supply, try power pumping (20 mins on, 10 off, repeat).
Source: CDC – Pumping Breast Milk
Keeping It Clean
Clean hands and equipment are a must for baby’s safety:
• Always wash your hands before pumping.
• Sterilize all pump parts before first use, and clean them thoroughly between sessions.
Source: CDC – Breast Pump Hygiene
Getting the Most Out of Your Sessions
Your comfort matters. Here’s how to make pumping work better for you:
• Start with a fast, gentle speed to mimic baby’s suckling. After let-down, slow it down and increase suction.
• Make sure the flange fits right (yes, that plastic part matters!)
• Try combining pumping with hand expression to get more milk out.
Source: La Leche League – Hand Expressing
How to Store That Liquid Gold
Here’s how long your milk can safely be stored:
• Room temp: up to 4 hours
• Fridge: up to 4 days
• Freezer: up to 6 months (12 if deep frozen)
Label everything with the date and use oldest first.
Source: CDC – Milk Storage
Common Pumping Struggles (and Real Fixes)
• Low supply? Pump more often, drink water, and talk to a lactation consultant if you can.
• Sore nipples? Re-check your flange size, and make sure suction isn’t too high.
• Feeling burnt out? Consider hands-free pumps or pumping while watching your favorite show to make it less of a chore.
You’re not failing. This is hard, and you’re doing amazing.