Going back to work while breastfeeding

Returning to work after having a baby can feel overwhelming, especially if you’re breastfeeding and want to continue providing breast milk for your baby. The good news is that with a little planning and preparation, it’s entirely possible to balance breastfeeding with your work life. Here’s a guide to help you navigate the transition back to work while maintaining your breastfeeding routine.

Planning ahead: preparing for the transition

Before returning to work, it’s a good idea to plan ahead so you feel confident about continuing to breastfeed. A little preparation can make the transition smoother for both you and your baby.

Talk to your employer

Open communication with your employer is key. Let them know you’re breastfeeding and discuss how you’ll manage expressing milk during the workday. Many workplaces are supportive and may already have policies in place to accommodate breastfeeding mums. Make sure there’s a private, comfortable space where you can pump, and clarify your need for regular breaks to express milk.

Start pumping early

If you plan to express milk at work, it’s a good idea to start pumping a few weeks before returning. This gives you time to build a stash of expressed milk and become familiar with using a breast pump. You can start by pumping once or twice a day after breastfeeding your baby. Storing expressed milk in the freezer will ensure you have a supply ready for when you go back to work.

Introduce a bottle

If your baby hasn’t used a bottle yet, it’s helpful to introduce one before you return to work. You can offer a bottle of expressed breast milk once a day to get your baby used to the bottle. Try to have someone else give the bottle so your baby associates breastfeeding with you and bottle-feeding with another caregiver.

Pumping at work: how to make It work

Once you’re back at work, regular pumping will help maintain your milk supply and ensure your baby continues to receive breast milk even when you’re apart.

Set a pumping schedule

Aim to pump at the same times your baby would normally feed. For most mums, this means expressing milk every 3-4 hours. If you work an 8-hour day, you might pump 2-3 times during your shift. Keeping to a regular pumping schedule helps maintain your milk supply and prevents engorgement.

Choose a good breast pump

A double electric breast pump is often the most efficient choice for pumping at work, as it allows you to express from both breasts at the same time, saving time. Make sure you have a comfortable, well-fitting flange to avoid discomfort and maximise milk output.

Store milk safely

Bring a cooler bag with ice packs to store your expressed milk during the workday. Freshly expressed breast milk can be stored at room temperature for up to 6-8 hours, but it’s best to refrigerate it as soon as possible. Once you get home, transfer the milk to the fridge or freezer.

Stay organised

Having a system in place can make pumping at work more manageable. Bring extra breast pump parts, milk storage bags, and a clean towel to work each day. You can also use a hands-free pumping bra to make it easier to pump while working or multitasking.

Maintaining your milk supply

One concern for many mums returning to work is maintaining their milk supply. With regular pumping and breastfeeding when you’re home, you can continue to produce enough milk for your baby.

Breastfeed when you’re together

Whenever you’re with your baby—whether it’s before and after work, during lunch breaks, or on days off—breastfeed as often as possible. Direct breastfeeding helps maintain your milk supply and keeps up the bond between you and your baby.

Pumping on the go

If you have a busy workday or need to travel for work, a portable breast pump can be a game-changer. Portable pumps are small, lightweight, and easy to use in a variety of settings, making it easier to keep up with pumping even when you’re on the move.

Take care of yourself

Breastfeeding and pumping both require energy, so it’s important to take care of yourself. Stay hydrated, eat nourishing meals, and rest whenever you can. Stress can sometimes affect milk supply, so try to relax during pumping sessions—listening to calming music or looking at a photo of your baby can help encourage let-down.

Tips for success

Balancing work and breastfeeding can be a challenge, but with some practical strategies, it’s possible to make it work for both you and your baby.

Get support

Don’t hesitate to ask for help if you need it. Reach out to other breastfeeding mums who have returned to work, or connect with a lactation consultant or a local breastfeeding support group. Having a strong support system can make all the difference.

Be flexible

There may be some trial and error as you figure out the best routine for breastfeeding and working. Be flexible and willing to adjust your schedule as needed. Some days may be more challenging than others, but remember that every bit of breast milk you provide is beneficial for your baby.

Set realistic goals

Breastfeeding and working full-time is a big commitment, and it’s okay to set goals that work for you. Whether you’re able to continue breastfeeding for several months or decide to wean earlier than planned, what matters most is that you’re doing what’s best for you and your baby.

Preparing your baby for childcare

If your baby will be going to childcare, there are a few things you can do to help make the transition easier:

Communicate with caregivers

Talk to your baby’s caregivers about your breastfeeding plan. Make sure they know how to handle and store breast milk and let them know your baby’s feeding schedule. Some caregivers may have experience with breastfed babies and can offer advice or support.

Prepare for growth spurts

Be aware that your baby may go through growth spurts or changes in feeding patterns after starting childcare. If your baby seems hungrier than usual, you may need to pump more frequently for a few days to keep up with their needs.

You’ve got this

Returning to work while breastfeeding is a big step, but with the right preparation and support, you can make it a positive experience for both you and your baby. Regular pumping, breastfeeding when you’re together, and good communication with your employer and caregivers will help you continue providing breast milk while balancing your work life. If you ever feel unsure or need extra support, don’t hesitate to reach out to a lactation consultant, your healthcare provider, or a breastfeeding support group. You’re doing an amazing job!