7 Best Breastfeeding and Returning to Work Tips to Pump, Plan, and Thrive
Heading back to work after maternity leave is a major transition — and if you’re committed to continuing breastfeeding, it comes with a few extra challenges.
The good news?
With the right strategies, continuing your breastfeeding journey while working is absolutely possible.
Navigating breastfeeding and returning to work tips is key to a smoother transition for both mom and baby.
Here’s your ultimate guide packed with breastfeeding and returning to work tips to help you thrive through this new season.
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Why Continue Breastfeeding After Returning to Work?
Choosing to breastfeed even after going back to work offers big benefits:
- Health perks: Babies continue receiving immune-boosting antibodies.
- Comfort and connection: Breastfeeding offers reassurance after a long workday apart.
- Cost savings: Pumping and nursing saves money on formula.
Every drop of breastmilk you provide matters — whether it’s once a day or several times!
Before heading back to work, make sure your diaper bag is stocked with these essential newborn items to make daycare drop-offs easier.
Breastfeeding and Returning to Work Tips: What You Need to Know
1. Communicate with Your Employer Early
Before you return, schedule a conversation with your supervisor or HR department.
Discuss:
- Where you’ll pump (private, clean space — NOT a bathroom)
- Break times for pumping
- Access to a fridge for milk storage
In many regions, like the U.S. and Canada, there are laws protecting your right to pump at work.
Outside of work, babywearing has incredible benefits for bonding and hands-free comfort.
2. Get Comfortable with Your Breast Pump
Practice pumping about 2–3 weeks before returning to work:
- Build a small freezer stash if possible.
- Learn how to assemble, clean, and use your pump easily.
- Experiment with pumping at the same times you’ll pump at work.
Tip: Replace pump parts regularly to maintain suction and efficiency.
3. Invest in Good Pumping Gear
Helpful gear includes:
- Double electric pump (hospital-grade if possible)
- Hands-free pumping bra
- Insulated cooler bag
- Milk storage bags or bottles
- Portable cleaning wipes or spray
Having the right tools makes pumping feel way less overwhelming.
Creating a Workday Pumping Schedule
Consistency is key to maintaining your supply.
A typical workday pumping schedule might look like:
- Morning nurse (before leaving home)
- Mid-morning pump
- Midday pump
- Afternoon pump
- Evening nurse (after work)
You may need to adjust based on your baby’s age, your commute, and work demands.
Maximize your evening bonding time with simple ways to play with your newborn after a busy workday.
Tips to Maintain Milk Supply When Returning to Work
1. Pump Frequently
Try to pump as often as your baby would normally feed — usually every 2–3 hours.
Skipping pumping sessions can cause supply dips, clogged ducts, or discomfort.
2. Stay Hydrated and Nourished
Drink water regularly, and eat balanced meals with enough calories to support lactation.
Quick, portable snacks (like granola bars or trail mix) are lifesavers.
3. Nurse Directly When You’re Together
Whenever you’re home, offer the breast often — evenings, nights, weekends.
Nursing directly helps maintain supply and strengthens your bond after time apart.
Choosing sustainable gear? Check out this eco-friendly baby registry guide for greener parenting choices.
How to Store and Transport Pumped Milk
Follow safe milk storage guidelines:
- Room temperature (up to 77°F): good for 4 hours
- Refrigerated (at 40°F): good for 4 days
- Frozen (at 0°F): good for 6 months (ideal) to 12 months (acceptable)
Always label your milk with the date and use older milk first.
When transporting:
- Use a cooler bag with ice packs.
- Transfer to fridge/freezer as soon as you get home.
You can also find excellent resources from La Leche League International to support your breastfeeding journey as you return to work.
What If You Can’t Pump Enough?
It’s very common to pump less than what your baby eats at daycare — and that’s okay.
Strategies include:
- Adding an extra pumping session before bed.
- Power pumping once a day (short bursts of pumping/resting over an hour).
- Supplementing with formula if needed — every ounce of breastmilk still provides benefits!
With the right breastfeeding and returning to work tips, setting up a reliable pumping routine becomes much more manageable.
FAQs: Breastfeeding and Returning to Work Tips
When should I start pumping before going back to work?
Start about 2–3 weeks before your return date to practice, build comfort with the pump, and stash a small supply of frozen milk if you can.
How many times should I pump during a workday?
Ideally, pump every 2–3 hours, mimicking your baby’s feeding schedule.
For an 8-hour workday, that usually means 2–3 pumping sessions.
Can I store pumped milk in a shared work fridge?
Yes, as long as it’s properly labeled in sealed containers.
Use a discreet cooler bag if you prefer extra privacy.
What if I can’t find time to pump at work?
Speak with your supervisor about scheduling protected breaks.
If pumping really isn’t feasible, nursing mornings, evenings, and weekends can still maintain a partial breastfeeding relationship.
How do I prevent clogged ducts or mastitis?
- Pump regularly and fully empty your breasts.
- Massage any tender spots while pumping.
- Don’t skip sessions without expressing milk.
Final Thoughts: Your Roadmap to Breastfeeding and Returning to Work Success
Breastfeeding after returning to work takes planning, patience, and lots of grace — but it’s absolutely doable.
With these breastfeeding and returning to work tips, you can protect your milk supply, support your baby’s health, and make your transition smoother.
No matter what your feeding journey looks like, you’re doing an amazing job.
You are strong, resilient, and providing priceless love and care for your little one. 💛
