Breastfeeding after returning to work: pumping tips and support for every mom

“It’s recommended for a mom to breastfeed at least 6 months. Around that time, moms can begin introducing solid foods to their baby,” says Cathy Seeto, Lactation Consultant. “The World Health Organization recommends continuing to breastfeed up to a year to two years, or as long as the mom desires.”

Whether this is your first baby or your third, the return to work can feel overwhelming. But with the right game plan, you can manage the transition with confidence. Below are a few helpful tips to get you started.

How to prepare before you go back to work

Taking time to plan ahead can make a big difference in how smooth your return to work feels. Whether you're heading back to a full-time schedule or working more flexibly, these steps can help you get ready.

1. Talk to your employer early. Before your return, let your employer know you'll need time and a private space (that isn’t a bathroom) for pumping. Giving advance notice helps set clear expectations and allows your workplace to prepare.
2. Get comfortable with your pump. Pumping, like breastfeeding, takes practice. Don’t wait until your first day back to get familiar with your pump. Learn how it works, explore the settings, and make sure your parts fit and function properly.
3. Build a milk stash. Start pumping in advance to store extra milk in the freezer. This gives you a buffer for your first few days back and helps ease the transition to bottle.
4. Introduce the bottle. Practice feeding your baby with a bottle ahead of time. This gives your baby a chance to adjust and helps you figure out how many ounces they typically need per feeding.

Pumping tips and support at work

Once you're back on the job and away from your baby for longer stretches, it’s time to fine-tune your routine. Here are a few ways to stay on track.

1. Follow a pumping schedule.Try to pump around the same times you would normally breastfeed (usually every 2 to 3 hours). Keeping a consistent schedule helps maintain your supply.
2. Know how to store your milk. Breast milk is a food and needs to be stored safely. Keep it in the back of a refrigerator, or if one isn’t available, use a cooler with ice packs. For full storage guidelines, check the CDC’s recommendations on breast milk storage.
3. Understand your rights. Federal laws protect your right to pump at work. Knowing your legal rights can help make conversations with your employer easier. Visit the Office on Women's Health to learn more about workplace accommodations and find helpful resources for both employees and employers.

Give yourself grace

Having a new baby is joyful and sometimes can feel overwhelming. It’s okay if every day doesn’t go perfectly. There’s no one-size-fits-all approach to breastfeeding and pumping. What’s most important is finding a routine that works for you and your baby.