Heading back to work after baby is a big deal—give yourself time to prepare so you can feel confident and empowered.
Returning to work after having a baby is a big emotional shift—and when you’re also breastfeeding or pumping, it can feel downright overwhelming. You’re not just juggling work emails and meetings; you’re managing milk supply, leaking breasts, a pumping schedule, and the emotional tug of being away from your baby. Deep breath, mama—you’re not alone, and you **can absolutely do this**.
Your step-by-step guide to returning to work while breastfeeding
1. Make a Back-to-Work Pumping Plan
Before you return to work, spend some time thinking through your daily schedule. Identify when and where you’ll pump, and talk with your employer about your needs. According to the Affordable Care Act, most workplaces are required to provide a private space (that’s not a bathroom) and adequate time for breastfeeding parents to pump.
💡 *Pro tip: Try to pump around the same times your baby typically feeds to help maintain your milk supply. At the very least, you should be pumping every 3 hours, and use a good double electric breast pump, like a Spectra to maintain your milk supply.
2. Build a Modest Freezer Stash
You don’t need a freezer full of milk before going back to work—but having a small stash (about 2–3 days’ worth) can ease the pressure. Start pumping once a day after a morning feed and freeze the milk. Label your bags with the date and ounces, and lay them flat for easy storage.
3. Pack a Pumping Bag Like a Pro
Here’s what to include in your breast pump bag for work:
* Your pump (double electric or wearable)
* Bottles or milk storage bags
* Extra pump parts and valves
* Breast pads, a hands-free pumping bra, and nipple balm
* A cooler bag with ice packs (if no fridge is available)
* Sanitizing wipes or a travel-size bottle brush
Having your essentials organized can make pumping feel a little less chaotic.
4. Be Gentle with Yourself
Your body is doing something incredible—making milk while working. It’s okay if some days are harder than others. Your baby loves you. Your efforts matter. Even if you miss a session or your supply dips a little, it’s not a failure. It’s just part of the process.
5. Know Your Rights and Advocate for Yourself
Federal law supports your right to pump at work—but not all employers or managers are familiar with the details. You are entitled to breaks and a clean, private space. If you need help navigating the conversation, La Leche League and the U.S. Department of Labor offer helpful resources and templates.
6. Communicate with Your Caregiver
Let your baby’s caregiver know how much milk your baby typically takes and how to properly pace bottle feeds to avoid overfeeding. This helps support your breastfeeding goals and can reduce stress around supply.
7. Celebrate the Wins (Even the Small Ones)
Every time you pump at work, that’s a win. Every ounce of milk, every bottle you send, every moment you prioritize feeding your baby—that’s worth celebrating. You are doing an incredible job.
Going back to work while breastfeeding is no small feat. It takes planning, patience, and a whole lot of heart. But thousands of moms do it every day—and so can you. You don’t have to be perfect; you just have to keep going, one pump break at a time.
You’ve got this, mama. 💪💗
If you have questions about pumping, choosing the right pump, or anything in between, I am happy to answer your questions and help you along your journey!