Let’s be real: balancing breastfeeding and going back to work isn’t always easy. The arrival of your bundle of joy is a significant milestone and transition. As a new parent, the pressure to keep up with your baby’s needs, your job, and everything else can feel overwhelming. But here’s the good news: it’s totally possible to keep breastfeeding even after you return to work, and it doesn’t have to be a total nightmare. It’ll take some prep, support, and a little bit of trial and error, but you can absolutely make it work.
To help, we’ve compiled a guide that explores the various aspects of managing breastfeeding while resuming your career. So let’s dive into the real facts about breastfeeding and returning to work, and how you can handle the juggle without losing your mind – or your milk supply!
One of the first things you need to know is that yes, you can absolutely keep breastfeeding after you go back to work. In fact, many parents do! The key here is to plan ahead, get the right gear, and figure out how to make things work with your schedule.
Before embarking on this journey, it’s essential to familiarize yourself with workplace breastfeeding laws and legal protections. In the United States, the Fair Labor Standards Act (FLSA) mandates employers to provide reasonable break time and a private space (other than a bathroom) for non-exempt employees to pump or express breast milk for one year after the child’s birth. Many state laws further reinforce these regulations. Knowing your rights will enable you to engage in productive conversations with your employer and ensure your needs are met.
It might feel impossible at first—juggling pumping, nursing, and work responsibilities—but trust me, you can find a rhythm. It just takes time, and the right mindset. Don’t let the stress of the situation stop you from trying; many people make it happen, and so can you.
Okay, this one’s big: don’t wait until the last minute to get your breastfeeding routine down. Start preparing about 2-3 weeks before you return to work. This means getting comfortable with pumping, establishing a good nursing schedule with your baby, and even freezing some milk ahead of time.
To establish a strong foundation, consider the following steps:
Building up a stash of milk before you head back will give you peace of mind (and provide your baby with some options while you’re gone). Don’t stress if you don’t have a huge stockpile, though. Even a couple of days’ worth is a good start, and you can keep adding to it as you go.
If you’re exclusively breastfeeding, aim to pump at least once or twice a day while you’re on maternity leave to get used to the process. If you’re nursing and pumping, try to establish a routine where your baby gets to nurse in the morning and evening, and you pump in between. All in all, having your routine in place before you return to work will pay dividends once you’re back in the office.
Open communication with your employer is vital in ensuring your needs are understood and met. Familiarize yourself with your company’s breastfeeding and pumping policies before initiating the conversation. Be bold and explain the benefits of supporting breastfeeding employees, such as improved employee retention and lower healthcare costs.
If you’re at the office, find out if your company has a designated lactation room. In the U.S., many employers are required to provide a private, clean space for you to pump. If you don’t have one, try talking to HR or see if you can use an office or unused meeting room.
Pumping at work is going to be a part of your new reality. Whether you work from home or in an office, you’ll need to carve out time to pump during the workday. Yes, it can feel like a hassle, but with a little prep, it’ll become part of your routine.
Set a pumping schedule and block your calendar to have ample time to pump. If you’re comfortable, communicate this plan with your team. Try to pump at the same times every day. Ideally, you’ll pump 2-3 times during a typical workday to keep up your supply. Try to sync it with your baby’s usual feeding times if possible. Advanced communication with your colleagues will set boundaries on your availability.
Pro tip: A good quality, easy-to-use breast pump is essential. If you’re able to secure it, a hands-free pump can make a huge difference. So many parents pump while working, which can be a game-changer.
A comfortable, private space can make all the difference in your pumping journey, regardless of if you’re in an office or you work from home. Find a secure and private area with a comfortable chair, a flat surface for your equipment, and an electrical outlet. If you’re fortunate enough to have a private office, request a lock for the door, and don’t be afraid to use a “Do Not Disturb” sign to indicate when you’re pumping.
Personal touches, like pictures of your baby, can encourage milk production. If you’re in a shared space, consider adding an album to your phone of your favorite pictures and videos of your child that you can look at while you’re pumping.
A lot of new parents worry about their milk supply dropping once they’re back at work. And yes, it’s common for some people to experience slight dips in milk supply during this transition. Don’t panic—it’s totally normal, and it doesn’t mean you’re failing as a parent.
Some reasons why your milk supply might dip:
Pro tip: Make sure to stay hydrated, eat a balanced diet and consider incorporating lactation-boosting foods like oatmeal, almonds, and fenugreek into your meals, and relax when you can. If you’re worried about your supply, power pumping or adding extra pumping sessions in the evening can help boost production. And absolutely seek guidance from a lactation consultant or healthcare professional if you have any questions!
Also – bottle feeding and breastfeeding can totally co-exist. You might be thinking, “Will my baby get confused if I introduce a bottle?” Don’t stress—it’s totally possible to do both. In fact, many babies go between the breast and bottle with no issues. The trick is to introduce the bottle early enough so your baby gets used to both feeding methods.
One of the most important factors in breastfeeding and working is having supportive policies and people around you. Thankfully, many companies are becoming more supportive of breastfeeding employees, but it can vary widely depending on your workplace.
If you travel for work, plan ahead to ensure you have access to a pump and storage facilities. Many airports and public facilities use Mamava pods, which can ease your concerns about a private place to pump or breastfeed on the go. Also, find out if your company utilizes resources like breast milk shipping services, like MilkStork, to support your breastfeeding journey on the go. And if you’re transporting it yourself, know your rights for flying with pumped milk.
There are many resources available to help you on your breastfeeding journey. Lactation consultants provide expert guidance and practical tips for overcoming challenges. They’re often covered by insurance and can travel to your house to assess your latch, milk production, and your child’s intake. Breastfeeding support groups and online communities can connect you with other mothers who understand your experiences. If your company has a parents and caregivers ERG, you may be able to connect with others who are also in the throws of balancing breastfeeding and work.
In the beginning, balancing breastfeeding and work will feel like a lot. But here’s the good news: it gets easier, promise. The more you pump, the more you’ll get into a rhythm, and the more you’ll adjust to your new schedule.
Prioritize self-care and stress management is essential for your well-being and milk production. Practice stress-reducing techniques like deep breathing, meditation, or yoga. If you’re feeling overwhelmed, consider asking for flexibility at work. If your workplace offers flexible hours, work-from-home options, or other family-friendly policies, use them. You’ve earned that flexibility!
Take breaks to rest and recharge, avoiding burnout. You might even find that your pump breaks become a much-needed moment of peace in an otherwise busy day. Plus, as your baby gets older and starts eating solids, you’ll find that breastfeeding becomes less of a time-consuming task.
Seek emotional support from friends, family, or support groups to navigate the challenges of breastfeeding while working. Knowing you’re not alone in the struggle can help you feel supported.
Bottom line: it’s totally possible to continue breastfeeding and thrive at work. It might not be a smooth ride 100% of the time, but with some patience, support, and a little bit of flexibility, you’ll get through it. You don’t have to choose between your career and your baby—both can be a priority. Have a plan, know your rights as a breastfeeding employee, and don’t be afraid to communicate with your employer. Going back to work while breastfeeding can feel like a major juggling act, but you’ve got this – and as always, Josie is here to help!
