I first encountered exclusive pumping about 2 weeks postpartum after I had my daughter in 2018. We were trying to breastfeed but had challenges with latching even after consulting nurses and using the nipple shields. I got the usual cracked nipples and some bleeding like most people say comes with breastfeeding and I was so over it! Additionally, on top of that I thought I may have been having supply issues (in my mind) as my daughter was losing weight. I really had intentions to breastfeed but my daughter did not have any issues taking a bottle, so after thinking about it long and hard, I decided that exclusively pumping would be the better option for me.

Now for those who are new to exclusive pumping, essentially instead of putting the baby to the breast, you use a breast pump to express your milk and bottle feed baby . After doing tons and tons of research on numerous websites, I’ve found the below to be my top tips for successfully exclusively pumping. Most of them I would have discovered my first time around and have decided to implement again into my second exclusive pumping journey!

1. Do Mental Preparation

Let me just go on record and say that exclusively pumping is not for the faint of heart. It requires a determined and motivated mindset, a mental tenacity that believes you can overcome any challenges you may face during the process. See the thing with exclusively pumping is that, unlike traditional breastfeeding it requires you to go all in and be committed in ways you never thought possible. If you tried breastfeeding and thought it was hard… well guess what? This is no easier, but it is possible and YOU CAN BE SUCCESSFUL!!! However, at the outset (the first 12 weeks) while your supply is regulating you have to pump around the clock essentially. This can be extremely taxing considering that you have a newborn that you’re trying to nurture and get adjusted to life outside the womb as well as other responsibilities possibly such as a husband (partner), other kids, work etc. In my case I was recovering from c section surgery so this also added to my postpartum woes so I know all about this! Nonetheless, it is still just as fulfilling as breastfeeding. Long story short… GET YOUR MIND RIGHT!!

2. Have a great Support System

Having a good support system is extremely important. Before deciding to exclusively pump, many of us second guess ourselves and may also believe that we are letting both ourselves and baby down by not putting the baby to breast. This is not the case because I’ve learned that fed is best (even if it’s with formula) so you need people around you who will support the decisions that you are making for yourself and baby allowing you to feel confident with your decisions. They’re also beneficial for those times when you may not be up to multitasking and need someone to watch the baby or even bottle feed while you pump.

3. Manage Your Stress

Its no secret that having a newborn can be taxing not only on the mind but also on the entire body. We’re lacking adequate rest and sleep while still having to manage your household that may include a husband and multiple kids; in addition to other things. Its easy to feel overwhelmed and anxious but at this point its good to let some of it go. Stress affects your milk supply and causes a reduction in the production. Your body needs to be relaxed to promote letdowns… so go ahead, put your feet up and chill out for a few minutes while you pump!

4. Have a Pumping Schedule

As I touched on above, initially exclusively pumping is rigorous. The standard recommendation is around every two to three hours for 8 to 10 times a day like if you actually were breastfeeding on demand. Supply and demand is still relevant for exclusive pumping so in order to establish and maintain supply you have to create a schedule with frequenting that allows you to produce how much you want for your baby. For example, you may decide to pump every two hours during the day so that you can have longer stretches of sleep at night (i.e. 6am, 8am, 10am, 12pm, 2pm, 4pm, 6pm, 9pm, 1am, 4am).

It should be noted that prolactin (milk producing hormone) is at its peak during the early morning hours and scientific evidence supports higher milk output at this time. So it is highly recommended that you do include to middle of the night pumps to maximize this time. Eventually as baby gets older and your supply is regulated, you are able to drop pumping sessions which allow you more time in between pumps.

Check out my blog post here on pumping schedules. These are what I have used for my first exclusive pumping journey and is currently using with my son.

5. Breast Pump (Double Pump recommended)

There are so many breast pump options on the market. I recommend a double electric breast pump because as an exclusive pumper, you and the pump will almost be like best friends at the beginning. It allows you to maximize time especially when there are so many things to do with a baby (well in my experience).

My personal preference is the Medela Pump In Style Advanced. It is a double electric breast pump and it comes with a tote for storage when I’m on the go. It is removable from the bag, however I typically just use it as is because its easier. In addition to having multiple suction levels and let down function, this pump also gives you the option to single pump if for some reason you need to express milk from only one side. I know sometimes we can get clogged ducts and it helps to have a pump which allows this capability. Other highly recommended pumps that you can use include the Spectra, Lansinoh, BellaBaby etc. Brands such as Willow, Elvie and Freemie are also pump options that allow the cups to be inserted into your bra as opposed to having the flanges with the bottles hanging from your chest in the standard models.

I will note that if you only have a single breast pump no need to be dismayed, you can consider investing in something like a Haakaa which is good for collecting any letdown while you pump the other side. It is really good at helping to express milk from the boobs and on the plus side its also inexpensive.

6. Wear a Hands Free Pumping Bra

When I first started exclusively pumping, I used to hold the flanges (same as breast shields) to my breasts. In my mind I knew there had to be a better way because there was absolutely no way that I could sustain this level of pumping for an extended period of time (at least a year was my goal) and be consistent! So lo and behold, I found the hands free pumping bra and I must say it was a game changer.

I like the hands free bra from Simple Wishes but I honestly didn’t start out with this. While I was waiting on it to arrive, I hacked one of my old sports bras and turned it into a hands free bra by putting holes into where I would insert the flanges at the nipple. This actually worked out better than I expected and was a life saver because I was absolutely tired double pumping while holding the flanges.

7. Wear the correct flange size

Wearing the incorrect flange size can have adverse effects on your output and comfort. Your nipple has to be sized and correctly positioned in the flange to maintain maximum output. Otherwise, you may be notice an issue with supply and it could be something as simple as the flange. It should be noted that one nipple can also be a different size from the other so it may be necessary to use two different flange sizes for each nipple.

8. Wear Nursing Pads

As your supply is coming in, there will be experiences where you may have leaks and to avoid getting your clothes soaked, nipple pads sure do come in handy. There are both disposable options by brands such as Medela, Lansinoh and then there are reusable ones such by Kindred Bravely and Babybliss that can go into the washing machine. The reusable nursing pads come with a storage bag so they’re easy to travel with in the event you need to swap one out. I would say that its all about personal preference here, but if you’re more budget conscious it may make sense to purchase the reusable option as you will save over the long term.

9. Use a Breast Massager and/or do Breast Compression

Breast Compression is beneficial for helping with letdown once you are pumping. It helps to get the milk flowing and allows you to pump faster as well. There are actual massage tools such as…. that you can use. If all else fails, you can use your hands; and on the bright side you can specifically work to target any areas that feel like it’s still holding milk.

10. Use a Hot/Cold Compress

Having a warm compress and doing breast compression while you pump is like a tag team that will definitely work wonders for getting the milk flowing. I have the Lansinoh Therapearls that can be used hot or cold in cause you need some relief after pumping. They’ve worked well for me in helping to prep for pumping. A warm towel or shower also works as well to promote letdown if your not interested in buying an actual product.

11. Use Nipple Butter and/or Cream

Similarly to traditional breastfeeding your nipples are going to be in for a rough ride at the beginning. You’re just not used to the amount of ‘wear and tear’ that comes along with pumping so a nipple butter or cream of some kind will help to give you relief from the cracks and bruising you could experience. The nipple butter that I use by Earth Mama Angel Baby is 100% organic. Lansinoh and Motherlove also have organic creams that have great reviews. I prefer a cream of this type because it is free of lanolin, alcohol, parabens and other ingredients that could potentially be harmful. While a lot of standard products do utilize lanolin as the base due to its effectiveness, unbeknownst to many, there can be risk of a wool allergy for mother or baby as the ingredient is retrieved from sheep. In the event that you are unable to get a cream, an oil like coconut oil is highly effective for relieving soreness and cracked nipples. It is also useful for pumping (more on these below).

12. Use Coconut Oil or Olive Oil

As an exclusive pumper, you want to be as comfortable at the pump as you possible can. At the beginning, you’re on the pump like eight to ten times a day so you could imagine what your nipples would feel like. I highly recommend that in order to prevent rubbing and damage to your nipples while pumping, its a good idea to lubricate the flange. This will help to minimize any friction that may occur during pumping.

13. Have Extra Pump Parts

In the event something goes wrong, as an exclusive pumper you do not want to be stranded with no back up parts. After all, you are sacrificing your time and effort to ensure that your baby gets all the liquid gold that you have to offer so you want to make sure that you keep extra parts on hand to change as necessary.

Sometimes you may notice after pumping a while that the suction levels are not what they used to be. It could be something as simple as a valve that needs to change (as it is recommended that these be changed every few weeks to ensure maximum performance). Most replacement parts can be easily found on Amazon or directly on the manufacturer’s website.

14. Get a Cooler Bag

According to the CDC freshly expressed milk lasts out of the refrigerator for up to 4 hours at a temperature of no higher than 76 degrees. Being on the go you want to make sure that milk stays fresh for baby. A cooler bag helps with this especially if you’re pumping at work or traveling without access to a refrigerator. The bags typically come with an ice pack that lasts between 8 to 12 hours once it is frozen solid. As a working mom I can’t say how many times I’ve had to use mine; so much so to the point that I have more than one!

15. Get a Battery Pack or Car Adapter

Another essential for being on the go if you have an electric pump that isn’t battery operated! The Medela PISA has a battery pack but I like to use a car adapter instead. I used the battery pack that originally came with it but I found that if i wanted the pump to maintain its high suction level then

16. Use Quick Clean Wipes

Keeping your pump parts clean is essential to prevent baby from getting sick. I find that if I am unable to thoroughly wash my pump parts after a pumping session the Medela Quick Clean Wipes come in handy. I rinse the parts off with warm water and then use the wipes to clean off any remaining milk. The wipes are also versatile enough to be used to clean other surfaces as well. Now obviously you don’t have to use the wipes by Medela; there are other brands such as Dr. Browns and Dapple that also have wipes for cleaning as well.

17. Monitor with Pumping App or Tracker System

As an exclusive pumper, I like to monitor my output to see what I am producing on a daily basis. There are times when you may experience a decline in output so it’s good to know how much you are producing on a daily basis. I use the Pump Log app. It has a free trial period however once it is up you have to continue to pay to use it and then you’ll have lifetime access. I personally like it because it allows me to not only log my pumps but it also provides me with stats on when I can stop pumping based on how long I want to supply baby with breast milk whether its six months, a year or more. Nonetheless there are a lot of other apps that you can use such as Pumping Work, Milk Stash and Baby Tracker (just to name a few). Most of them will also allow you to log bottle feedings, nap times and diaper changes so its really multipurpose.

18. Drink up! Water, water, water

Drink your water… lots of it!!! If you were never into water before, this is not the time to shy away from it. Water is definitely one of the biggest game changers for helping your milk supply. We have to stay hydrated because not only are our bodies primarily made up of water but it is the base for your supply. So if you’re not drinking sufficient then it could affect your output!

I normally like to chug a big glass before and after pumping to make sure I’m getting enough. On days when I’m lagging with my output I can normally attribute it to how much water I’m drinking.

As a side note, this is not to say that you can’t drink other fluids to stay hydrated, because you can, I personally like to keep it clean with just plain water!

19. Take Your Vitamins and/or Supplements

Supplementation is not only important during pregnancy! While you’re breastfeeding it’s equally important that you continue to take your supplements to ensure that both you and baby are getting essential nutrients. You want to do everything you can to stay in a peak state during this time and beyond!

20. Eat your Galactogogues

Galactogogues are foods that aide in milk production. Foods such as whole grains, dark leafy greens, nuts, garlic, ginger, chickpeas etc. (the list really is extensive) fall into this category and are all things that you can incorporate into your daily meal plans. For instance, I incorporate oatmeal into my meal plan every day not only because I like it, but I honestly do feel like it affects my output. I have found on days when I don’t eat it, my supply may drop by about two ounces so I eat it every day. It may as well as it may not work for you, however it is important that you try various foods and see if it helps to boost your supply.

So there you have it, my top 20 tips for exclusive pumping! These have really helped me along my pumping journey as a two time exclusive pumping mom so I hope they help you too!

Please be sure to leave me a comment down below and let me know if these were useful. Also, if there are other things that you have tried and considered important on your exclusive pumping journey, do let me know!

This post is for informational purposes. I am not a medical professional and the tips above are all based on my personal experience, therefore, please do not allow this to substitute for seeking professional help.

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