How Often to Pump at Work for a 3-Month-Old Baby
Returning to work with a 3-month-old at home can be emotional and overwhelming. But pumping at work doesn’t have to be. With a clear schedule and the right tools, you can continue to provide your baby with breast milk even when you’re not together.
If you’re wondering, “How often should I pump at work for my 3-month-old?”—you’re in the right place. Learn more about creating a pumping schedule.
Why Pumping Consistency Matters
At 3 months, babies typically feed every 3 hours, and your pumping schedule should reflect that rhythm. Sticking to a regular pumping routine helps:
- 💧 Maintain your milk supply
- 🍼 Ensure baby has enough milk while you’re away
- 🧘 Prevent painful engorgement or clogged ducts
Read more about expressing breast milk at work.
Recommended Pumping Frequency for a 3-Month-Old
For most moms working a full 8–9 hour shift, you’ll want to pump 2 to 3 times per workday, spaced about 3 hours apart.
Sample Pumping Schedule:
| Time | Activity |
|---|---|
| 7:00 AM | Nurse the baby at home |
| 10:00 AM | First pump session |
| 1:00 PM | Second pump session |
| 4:00 PM | Optional pump |
| 6:00 PM | Nurse the baby again |
This routine mimics your baby’s natural feeding cycle and keeps your body producing enough milk.
How Long Should Each Pumping Session Last?
Each pumping session should last about 15–20 minutes. If you’re using a double electric breast pump, you may get efficient output in less time.
📝 Tip: Continue pumping 2–5 minutes after your last milk let-down to ensure full drainage and signal your body to make more milk. Explore pumping tips for older babies.
Tips for Pumping at Work with a 3-Month-Old at Home
👜 Pack your pump bag the night before – include extra parts, milk storage bags, and wipes.
🍼 Store milk safely – use a mini cooler with ice packs if your workplace doesn’t have a fridge.
🧥 Dress smart – wear nursing tops or zip-front dresses for easy access.
💼 Block pumping times on your calendar to avoid interruptions.
🧸 Watch a baby video or smell baby’s blanket to trigger let-down.
Check out top pumping hacks for working moms.
Know Your Rights
Under the U.S. Fair Labor Standards Act, your employer must:
- Provide reasonable break time for expressing milk
- Offer a private, non-bathroom space for pumping
📣 Don’t be afraid to speak up—advocating for your needs helps other moms, too.
Final Words
You don’t have to stop breastfeeding just because you’ve gone back to work. With the right schedule and support, you can continue pumping for your 3-month-old and meet your breastfeeding goals. Every ounce you pump is a step toward nourishing your baby, while showing up at work like the rockstar you are.
➡️ Need a compact, quiet breast pump or storage supplies? Explore top-rated gear at PumpElle.com – made for working moms like you.
