Pumping can feel like a lot at first. Between the equipment, the schedule, the constant cleaning, and the pressure to “do it right,” it’s no wonder so many new moms feel overwhelmed. I remember feeling totally lost when I had to start pumping—like I was thrown into a part-time job I didn’t sign up for.
With my first baby, I planned to exclusively breastfeed. But things didn’t go as expected. He lost a significant amount of weight his first week and then couldn’t gain much for several months due to an undiagnosed lip tie, and nursing was incredibly painful. I ended up pumping several times a day and using syringe feeds, nipple shields, and tubes to get him fed. It was exhausting, but I also was grateful for a way to be able to keep giving him breastmilk while we worked through the challenges.
If you’re new to pumping (or even just thinking about it) I want this guide to take some of the guesswork out for you.
We’ll go over why moms pump, what gear you’ll need, when and how to start, and how to make it work with your lifestyle, whether you’re home with your baby or heading back to work soon. And no matter what your journey looks like, I want you to know this: there’s no wrong way to feed your baby, and there’s no one-size-fits-all pumping routine. Let’s get to it!
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Why You Might Be Pumping
There are so many reasons a mom might decide to pump, and they’re all valid. Pumping doesn’t always mean you’re not breastfeeding. It just means you’re feeding your baby in the way that works best for you at the time.
1. Baby Can’t Latch or Feeding Is Painful
This was my experience early on. My son’s lip and tongue tie made latching difficult and painful. After a few days of struggling and a hungry, fussy baby, I started pumping to give myself a break and let my nipples heal. It also gave me time to work with a lactation consultant and focus on fixing the latch without feeling like I was failing.
Even if it’s temporary, pumping can give you a much-needed pause when breastfeeding isn’t going smoothly.
2. Exclusively Pumping
Not every baby takes to nursing, and not every mom wants to breastfeed directly. And that’s okay! Exclusive pumping doesn’t always get the recognition it deserves, but it’s a serious commitment and a truly impressive way to feed your baby.
I only had to do it full-time for a short while, and even that gave me a whole new level of respect for the moms who do this day in and day out. It takes structure, patience, and a lot of dedication. If exclusive pumping is part of your journey, finding a rhythm that fits your life—whether you’re home with your baby or juggling work—is so important. It may take a little trial and error, but with time and the right setup, it can become a great way to feed your baby if that is the best choice for you!
3. Returning to Work
Pumping is a huge part of the transition back to work for many moms. When I went back to my night shift job around 12 weeks postpartum, I had to figure out how to keep my supply up, store milk safely, and make sure my baby was still getting what he needed while I wasn’t home. I stuck to a pumping schedule as best I could, and having a solid freezer stash took a lot of pressure off during those early weeks back.
Planning ahead for how to manage pumping at work really does make a difference. Whether you’re jumping back into full-time hours or easing into a part-time routine, having a plan helps cut down on stress and keeps feeding your baby from feeling like just one more thing to worry about.
4. Building a Freezer Stash
Some moms build a stash in preparation for going back to work. Others just like having milk set aside for date nights, emergencies, or a mental health day. I’m naturally someone who likes to be prepared, and having extra milk in the freezer gave me peace of mind. It also made it easier to say yes to help, step out of the house, or leave my baby with someone I trust.
Even just a few ounces at a time can turn into a solid supply over time. Finding simple ways to build a freezer stash without adding stress to your day is completely possible. You don’t need to be pumping around the clock to set yourself up for flexibility later.
What You Actually Need to Start Pumping
Once you’ve got your setup figured out, pumping gets a lot more manageable. In the beginning, it can feel like there’s a long list of gear to gather, but honestly, you only need a few essentials to get started. Here’s what helped me, plus a few things I didn’t realize would make life easier until I was in the thick of it.
A Breast Pump That Works for You
This one’s obvious, but worth saying: your pump matters. Most insurance companies cover the cost of a breast pump, so definitely call and check your benefits. I ordered mine through Edgepark and they made it super easy. It shipped it straight to my house a few weeks before my baby was due.
I used the Spectra and really liked it. It was quiet, efficient, and comfortable. Later on, I bought a hands-free pump for work, and that helped so much during night shifts when I needed to multitask.
Everyone’s different, though. Some moms swear by wearable pumps, others prefer a wall plug-in. You might have to try a couple before you find your favorite, and that’s totally normal.
Pump Parts and Flanges
Your pump will come with the basics: flanges, tubing, bottles, and valves. Make sure you’re using the right flange size. Using the wrong size can affect your milk output and cause discomfort. Some brands include a couple of sizes, but you can also order separate ones if needed. There are lots of ways to measure what size you need but Aeroflow by far gives my favorite explanation and makes it super easy!
Having an extra set of parts on hand also can be handy, especially if you’re pumping multiple times a day. It cuts down on the pressure to wash everything immediately and gives you a little breathing room.
A Pumping Bra
Technically, you can get by without a pumping bra, but once you try one, there’s no going back. It holds the flanges in place so you’re not stuck awkwardly holding bottles for 20 minutes straight. It basically turns your wall pump into a hands-free setup, which makes things like replying to texts, folding laundry, or just sitting down with a snack actually possible.
My favorite pumping bras are by far the ones from Kindred Bravely but there are tons of good options out there. Just like regular bra shopping its all about what fits your body and pump the best. If you’re planning to pump regularly (especially while multitasking) this is one of those “why didn’t I get this sooner?” items.
Bottles That Actually Work for Your Baby
Even if you’re mostly breastfeeding, you’ll still need bottles if you’re pumping. This part took some trial and error for us. My son started on Dr. Brown’s bottles, which worked great early on, but they come with lots of parts to clean which can be frustrating.
Eventually, we switched to Comotomo and Nuk, and those were winners for us. They had a wider nipple that felt more like breastfeeding, and they were way easier to clean. Every baby has their own preferences, so don’t be surprised if you go through a few options before finding the one that sticks.
A Way to Warm Bottles
When baby’s breastfeed the milk is warm due to your body temperature. And because babies come to expect it to be like they are nurse, having a bottle warmer can make life easier, especially if you are leaving your baby with someone else. We used one from Dr. Brown’s since it matched our bottles, and it worked well for us. But honestly, it all comes down to your baby’s preference. Some babies don’t mind room temp milk, while others expect it to be just-right every time.
When I was out and about, I’d use a mug of hot water and set the milk bag in until it warmed up. Later on, I got a portable milk warmer, and that was a game changer. If you’re often away from home, it’s definitely something to consider.
Quick note: Never warm breastmilk in the microwave. It can heat unevenly and create hot spots that could burn your baby’s mouth.
Breastmilk Storage Bags
There are lots of styles, so it comes down to what works best for you. I kept it simple and used flat-lay storage bags and froze them using the “brick method.” I’d lay them flat in an empty baby wipe box until frozen, then stand them upright in gallon freezer bags to save space. It kept my stash organized and easy to rotate.
You could definitely purchase a freezer organizer to help stack them but honestly I am all for using up random household items I already have.
Freezing in 3–6 oz increments worked well for us, but I’ve also heard great things about Milkies trays, which let you freeze milk in 1-ounce portions. Those can be helpful for topping off bottles or using in recipes later on.
Keeping Your Pump Supplies Clean (Without Losing Your Mind)
Cleaning your pump parts is one of those tedious tasks that no one wants to do, but it is really important. Especially in those early newborn weeks when your baby’s immune system is still developing, keeping everything clean helps keep feeding safe. That said, the process can feel constant and a little bit never-ending.
Here’s what worked for me and what’s actually necessary, without making it more complicated than it needs to be.
Wash After Each Use
It sounds like a lot, and honestly, it is. But I found it simplest to just get in the habit of washing all my pump parts right after each session. I used warm water and a mild dish soap, and a bottle brush helped me get into all the little corners.
The most important thing here is to fully take the parts apart. That includes every little valve and membrane. They can hold onto milk if not cleaned properly, and over time that can lead to build-up or even mold.
If you’re pumping multiple times a day, having extra parts on hand is a huge sanity-saver. It gives you some breathing room when you’re too tired to wash yet another set right away.
Air Dry Everything Completely
Once washed, I always laid the parts out on a clean drying rack (the one you are using for baby’s bottles works great) and let them air dry. Try to avoid using dish towels or wiping them off, since that can introduce bacteria. Letting everything dry fully helps prevent moisture from getting trapped in small areas.
Sanitize on a Regular Basis
You don’t need to sanitize after every single use, but regular sanitizing is recommended, especially when your baby is still a newborn. I usually boiled the plastic parts for a few minutes or used microwave steam bags that made the job quick and easy.
I know many people that invest in a bottle sterilizer to help clean everything right on your counter. I personally did not feel like I needed one of those but it could definitely be a huge help if you are exclusively pumping and bottle feeding.
Some pump parts say they’re dishwasher safe, but always check your manual. I avoided it for mine because the dishwasher sometimes left a film or warped smaller pieces over time.
Set Up a Simple System
It doesn’t have to be fancy. I kept a small plastic bin for clean parts, another one near the sink for dirty ones, and I made it a goal to always wash and reset before going to bed. Having a basic routine helped the cleaning feel like less of a chore and more like part of the flow.
When to Start Pumping
There’s no one right answer to this, and honestly, the best time to start pumping depends on your situation, your baby’s needs, and your feeding goals.
Some moms start right away out of necessity. Others wait a few weeks to let breastfeeding settle in before adding pumping to the mix. Here’s a breakdown to help you figure out what might work best for you.
You Might Start Right Away If...
- Your baby is in the NICU or born prematurely
- There are latch issues or feeding is painful
- You’re separated from your baby early on
- You’re exclusively pumping from the beginning
In these cases, pumping helps stimulate milk production and gives your body the message to keep making milk. Try to pump as often as your baby would be eating, which is usually every 2 to 3 hours around the clock at first. It’s a lot, but those early days are important for building supply.
You Might Wait a Few Weeks If...
- Breastfeeding is going well and your baby is gaining weight
- You’re not planning to go back to work immediately
- You want to give your body time to regulate before introducing pumping
Some moms prefer to wait until around the three to four week mark, once their supply has settled and breastfeeding feels more consistent. At that point, you can start adding in one or two pumping sessions a day to begin building a small freezer stash or ease into the transition if you’ll be away from your baby in the future.
Every Mom’s Situation Is Different
Whether you start pumping on day two or week four, the most important thing is that it works for you and your baby. If you’re unsure about when or how to begin, talking with a lactation consultant or your provider can help you make a plan that supports your feeding goals without adding stress.
How Often Should You Pump?
How often you need to pump depends on why you’re pumping in the first place. Whether you’re feeding your baby solely from bottles or just looking to store a little extra, your schedule will look different. Here’s a breakdown to help guide you based on your situation.
If You’re Exclusively Pumping
In the early weeks, your schedule should mimic a newborn’s feeding pattern—every 2 to 3 hours during the day and every 3 to 4 hours at night. That means pumping 8 to 12 times in 24 hours. It’s demanding, no doubt about it, but frequent pumping early on is one of the best ways to build and protect your supply.
As your baby gets older and your supply regulates, many moms are able to stretch out sessions and still keep up with their baby’s needs. Finding a manageable exclusive pumping schedule that works long-term is all about learning what your body responds to and what fits into your routine.
If You’re Building a Freezer Stash
You don’t have to pump constantly to build a good stash. I added one or two extra sessions each day until I had what I felt like I needed. These were usually in the morning when my supply was highest or after baby went down for the night. That slow and steady routine helped me store over 800 ounces before returning to work.
It doesn’t need to be complicated. Even short, regular sessions can make a big difference over time. Creating a simple pumping schedule to build a milk stash is often more realistic (and more sustainable) than marathon pumping sessions.
If You’re Pumping for Comfort or Relief
If you’re feeling engorged or overly full between nursing sessions, it’s okay to pump just enough to relieve pressure. Just be careful not to empty completely unless you’re trying to increase your supply. Emptying tells your body to keep producing that same amount or potentially more, which can sometimes lead to oversupply.
When I was in that phase, I’d pump for just a few minutes until I felt comfortable, especially at night when the fullness would wake me up.
How Long Should I Pump?
This is one of those questions where the answer really does depend on the person. Some women can empty in 10 minutes, others need 25 or 30. There’s no perfect number—you’ll get a feel for what works best as you go.
In the early days, I found it helpful to pump for about as long as my baby would usually nurse, which was around 15 to 20 minutes. It gave my body enough time to respond and helped encourage supply. If I stopped too soon, I noticed I wouldn’t get that second letdown, and I’d leave milk behind.
For many moms, pumping for 15 to 30 minutes per session is a good range to start with. You can always adjust based on how quickly your milk flows and how comfortable you are.
A Few Things to Keep in Mind:
- Double pumping (using both breasts at the same time) usually cuts down the total time needed
- You might have multiple letdowns in one session, so staying on for a few extra minutes can be worth it
- If you’re still getting milk and not feeling empty, it’s okay to go a little longer
- If pumping becomes painful or uncomfortable, stop and check your flange fit or suction settings
Pumping shouldn’t hurt. A little tugging is normal, but if you’re wincing through every session, something’s off. Sometimes just adjusting the settings or flange size makes all the difference.
What If I’m Not Getting Much Milk?
First of all, don’t panic. It’s completely normal to get very little milk when you first start pumping, especially in the first few days or weeks postpartum. Pumping is a skill, and so is producing milk on demand. Your body needs time to figure out what’s going on.
When you’re nursing, your baby helps trigger letdowns in a way that a pump simply can’t replicate. So if you’re seeing just a few drops or ounces at first, that doesn’t mean your supply is low. It just means your body is still adjusting.
Keep in Mind:
- Milk supply works on demand. The more consistently you pump or feed, the more your body will make
- Early output doesn’t reflect future supply—many moms see a big increase after a few days of regular sessions
- Try not to compare your output to anyone else’s. Every body responds differently to the pump
- Make sure you’re using the right flange size and that your settings aren’t too high or too low
If you’re consistently pumping and still struggling to see output increase over time, there are ways to support your body. Focus on staying hydrated, getting rest when you can, and adding in things like hands-on pumping techniques or breast compressions during your session.
Sometimes even a small tweak to your routine makes a big difference. And if you’re trying to actively boost your supply, building in a few extra sessions throughout the day can help gradually increase your output. Creating a plan for how to increase your milk supply while pumping can give you something to focus on and take the pressure off wondering if you’re doing it “right.”
Keep Going, One Pump Session at a Time
Whether you’re pumping around the clock or just fitting in a session here and there, this part of motherhood takes time, energy, and more patience than most people talk about. It’s not always convenient, and it rarely goes exactly how you pictured—but that doesn’t make it any less important.
Maybe you’re pumping because it’s the only way to feed your baby right now. Maybe it’s just part of the mix. Either way, you’re doing something intentional and meaningful, and that counts for a lot—no matter what the output looks like.
As things shift, you might need to adjust your routine, test out different pumps or bottles, or reset your expectations a bit. That’s normal. There’s no single “right way” to do this—just what works for you and your baby in the moment you’re in.
If you’re looking for more support, I’ve shared more about creating a pumping routine that fits, what helps when supply feels low, and how to manage pumping while working—because sometimes hearing from someone who’s been there makes all the difference.
One session at a time. That’s all you have to do.
If you’re still figuring out how pumping fits into your feeding journey, you might also want to read through my breastfeeding tips for new moms. It’s full of the little things I wish I had known early on—because feeding your baby isn’t always simple, but you don’t have to do it alone.
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