Returning to work while continuing to breastfeed is a delicate balance, but with preparation and a strategic plan, you absolutely can succeed! Being away from your baby doesn’t mean your milk supply has to suffer.
We’ve compiled essential tips and a step-by-step guide to help every working mom confidently manage pumping at work, maintain a healthy milk supply, and feel supported throughout this incredible journey.
Part 1: Your Rights and Your Milk Supply
Success starts with planning and advocating for your needs before your first day back.
1. Know Your Workplace Accommodation Rights
Many labour laws worldwide recognize the importance of supporting nursing mothers returning to work. Before your maternity leave ends, approach your Human Resources manager or direct supervisor.
Inform them of your intention to continue expressing breast milk. Discuss securing the following:
- Paid Break Time: Ask about your entitlement to dedicated, paid breaks for milk expression. Using two 30-minute breaks is common, allowing you time to pump, pack up, and clean.
- Suitable Pumping Space: You are entitled to a clean, private space to express—not a bathroom. This space should be comfortable, offer privacy, and ideally have access to clean water for handwashing.
- Secure Storage: Clarify where you can safely store your expressed breast milk. This should be a clean fridge or a secure location where you can keep a cooler bag with ice packs.
2. Maintaining Your Milk Supply While Away
Rest assured, your body makes milk continuously over a 24-hour period, and it adapts to your baby’s (or pump’s) demand cycle.
- Pump Schedule: Use your breaks to mimic the feeds your baby would typically take during the workday. Most mothers can express a full feed in 15–20 minutes.
- Flexible Breaks: Discuss which arrangement works best for you and your employer:
- Using the breaks separately (morning and afternoon pump sessions).
- Combining the breaks for a longer, one-hour session (useful if you can travel to direct feed).
- Using the time to shorten your workday and feed your baby at home or daycare.
Part 2: The 8-Step Back-to-Work Pumping Plan
Follow this simple plan to make your workday pumping routine efficient and safe.
Step 1: Build Your Breast Milk Stash
You only need to start actively storing milk about two- four weeks before returning to work. Over-pumping too early can lead to an oversupply!
- Expectation Check: If you pump between breastfeeds, expect to express about half a feed. If you pump to replace a feed, expect a full feed. Do not compare your output to others; every mother has a different storage capacity.
Step 2: Find Your Pumping Sanctuary
Your designated spot should be comfortable. Bring a pillow for comfort if needed. Post a sign on the door to indicate you are expressing milk and should not be disturbed.
Step 3: Hygiene and Equipment Preparation
Keep it simple by preparing your pumping kit at home:
- Sterilize at Home: Wash and sterilize all equipment at home and pack it in a clean container (like a sealed bag or Tupperware). This avoids the need to sterilize at work.
- Handwashing: Always wash your hands thoroughly before you begin expressing.
Step 4: Prepare for Let-Down
Give yourself a few minutes to transition from work stress to relaxation. Focus your mind on your baby:
- Relaxation Techniques: Look at a photo or video of your child, listen to a recording of their cooing, or use gentle heat or massage on your breasts to encourage your let-down.
Step 5: Express Your Milk
A double electric breast pump is typically the fastest and most efficient way to express milk. Always know how to hand express as a backup in case a pump part is forgotten.
Step 6: Store Your Milk Safely
Once finished, transfer your breast milk into Breast milk storage bags. Label each bag clearly with the date of expression and your baby’s name.
- Work Fridge Storage: If using a communal fridge, place your milk containers inside a non-transparent bag or box for privacy and cleanliness.
- Cooler Bag: If a fridge is unavailable, store your milk securely in a cooler bag with sufficient ice packs.
Step 7: Clean Up and Reuse
After expressing, leave the area clean. When it comes to your flange assembly:
- Quick Clean: If you plan to express again soon, you can wipe the used parts clean and store them in a sealed container in a cool place (like a fridge or cooler bag). The small amount of milk residue will not spoil quickly.
- Ideal Clean: Try to wash and sterilize all pumping equipment at least once per day when you return home.
Step 8: Prepare for the Next Day
Once home, wash, sterilize, and dry all your equipment. Pack your clean pumping kit and storage containers immediately. This ensures you are ready to go in the morning and minimizes the chance of forgetting essential parts.
Deciding How to Feed Expressed Milk
When feeding your baby the expressed milk, consider discussing the best method with your lactation consultant. While bottles are common, many recommend the PACE feeding method to prevent overfeeding and allow the baby to control the flow, closely mimicking breastfeeding.
You are doing an amazing job. Be proud of the effort you are putting into balancing work and motherhood!