Breastfeeding and Returning to Work

Continuing Your Breastfeeding Journey

Returning to work doesn’t mean ending breastfeeding. With planning and the right strategies, many mothers successfully combine working and breastfeeding for months or even years. Whether you return to work at 6 weeks or 6 months, you can maintain your milk supply and continue providing breast milk for your baby.

Planning Ahead

Before You Return (Ideally 2-4 Weeks Before):

Establish Breastfeeding Well: Make sure nursing is going smoothly before adding the complexity of pumping and bottles. Ideally breastfeed exclusively for at least 3-4 weeks before introducing bottles.

Get a Quality Breast Pump:

• Double electric pump: Most efficient for regular pumping
• Hospital-grade rental: Option if buying isn’t affordable
• Insurance coverage: Check if your insurance covers breast pump (many do under healthcare reform)
• Hands-free pumping bra: Makes pumping much easier

Practice Pumping:

• Start pumping once daily (in morning when supply is highest) to build freezer stash
• Get comfortable with pump assembly, settings, cleaning
• Learn what settings work best for you
• Save and freeze this milk for when you return to work

Introduce Bottle Gradually:

• Around 3-4 weeks (after breastfeeding established but before work return)
• Start with one bottle every few days
• Have someone else give bottle (baby may refuse bottle from mother when breast is available)
• Try different bottle types if baby refuses—some babies are picky
• Don’t stress if baby initially refuses—most babies accept bottles eventually when hungry and mother isn’t present

Talk to Your Employer:

• Know your rights (many places require employers to provide pumping time and space)
• Discuss your pumping schedule and break needs
• Identify appropriate pumping location (private, not bathroom, with electrical outlet)
• Some employers are very supportive; others need education about legal requirements

Arrange Childcare:

• Choose caregiver you trust who will follow your feeding instructions
• Explain how to handle and store breast milk
• Leave detailed instructions about feeding amounts and timing

Building a Freezer Stash

How Much to Store: Aim for at least 1-2 days worth of feedings before returning to work. Baby needs approximately:

• 1-1.5 ounces per hour you’re apart
• Example: Away 9 hours = need about 10-14 ounces per day
• Store in 2-4 ounce portions (less waste if baby doesn’t finish bottle)

Pumping to Build Stash:

• Pump once daily (morning after first feed often yields most milk)
• Or pump one side while baby nurses on other
• Or add one pumping session when baby would normally sleep longer (early morning often works)

Don’t Stress: You don’t need a huge freezer stash. You’ll be pumping at work to provide next day’s milk. Freezer stash is backup for days you pump less than baby needs.

Pumping at Work

Your Rights: In many places, employers must provide:

• Reasonable break time to pump
• Private space (not a bathroom) with electrical outlet
• Protection from discrimination for pumping

Know your local laws and workplace policies.

Pumping Schedule:

How Often:

• Pump as often as baby would normally nurse (every 2-3 hours for young infants)
• Minimum every 3-4 hours to maintain supply
• If working 8-9 hours, plan for 2-3 pumping sessions plus pumping before work and after arriving home

Timing:

• Morning before leaving for work
• Mid-morning break
• Lunch break
• Mid-afternoon break
• Immediately after arriving home or before picking up baby

Duration:

• Each pumping session typically 15-20 minutes
• May need 10 minutes setup/cleanup time
• Total 25-30 minutes per session

Making Pumping Work:

• Schedule pumping into your calendar as “meetings” others can’t book over
• Set phone alarm as reminder
• Keep pumping supplies at work (bottles, extra parts, storage bags)
• Store photo of baby or video on phone to watch while pumping (helps letdown)
• Use hands-free pumping bra to work while pumping
• Multitask: answer emails, eat lunch, read while pumping

Maximizing Pumping Output

Relaxation: Stress inhibits letdown. Create calm pumping environment:

• Close door, put up sign
• Look at baby photos or videos
• Listen to relaxing music
• Practice deep breathing

Breast Massage:

• Massage breasts before and during pumping
• Hand express after pumping to empty completely
• “Compressions” during pumping can increase output

Proper Fit:

• Ensure correct flange size (should be comfortable, nipple moves freely, no rubbing)
• Wrong size reduces efficiency and can cause pain

Stay Hydrated and Nourished:

• Keep water and healthy snacks at pumping location
• Drink throughout the day

Power Pumping: If supply drops, try power pumping once daily for a few days:

• Pump 20 minutes, rest 10 minutes, pump 10 minutes, rest 10 minutes, pump 10 minutes
• Mimics cluster feeding to boost supply

Milk Storage

At Work:

• Store pumped milk in cooler with ice packs
• Or use refrigerator at workplace
• Keep in insulated bag when transporting home

Storage Guidelines:

• Room temperature: 4 hours (6-8 hours if very clean)
• Cooler with ice packs: 24 hours
• Refrigerator: 4 days (up to 8 days if very clean)
• Freezer: 6 months (up to 12 months in deep freezer)

Storage Tips:

• Label with date (and baby’s name if in shared childcare)
• Store in back of refrigerator/freezer (not door)
• Use oldest milk first
• Leave space at top of container (milk expands when frozen)
• Store in amounts baby typically drinks (2-4 ounces) to reduce waste

Transporting Milk:

• Use insulated cooler bag with ice packs
• Milk can stay in cooler bag until arriving home
• Refrigerate or freeze upon arrival

Feeding Baby Your Milk

Paced Bottle Feeding: Teach caregivers to use paced feeding method:

• Hold baby upright
• Use slow-flow nipple
• Allow baby to control pace
• Take breaks
• Makes transition between breast and bottle easier

Amounts Per Feeding:

• Average: 1-1.5 ounces per hour of separation
• Typically 3-4 ounces per feeding for young infants
• Don’t follow formula guidelines (breast milk is different)
• Every baby is different

Dealing with Refusal: Some babies refuse bottles from mother. This is actually fine:

• Baby nurses heavily when you’re together (especially at night)
• Baby takes bottles from caregiver while you’re away
• Called “reverse cycling”
• Ensures continued breastfeeding relationship

Maintaining Milk Supply

Most Important:

• Pump regularly at work (don’t skip sessions)
• Nurse frequently when together (mornings, evenings, weekends)
• Stay hydrated and nourished
• Get adequate rest (easier said than done!)

If Supply Drops:

• Add pumping session
• Power pump once daily
• Nurse more when together
• Check pump (valves and membranes wear out)
• Ensure proper flange fit
• Reduce stress where possible

Weekends: Nurse on demand all weekend to boost supply and maintain closeness with baby.

Combination Feeding

If Needed: Some mothers supplement with formula while continuing to breastfeed. This is completely okay!

• “Some breast milk is better than none”
• Many mothers successfully combo-feed for months
• Prioritize nursing sessions you’re present for
• Pump as much as you can at work
• Supplement remaining feeds with formula

Maintaining Supply with Supplementing:

• Nurse whenever you’re with baby
• Pump at work on same schedule
• Generally can maintain this balance indefinitely

Managing Challenges

Not Pumping Enough:

• Add pumping session
• Increase nursing when together
• Check equipment and technique
• Consider partial supplementation if needed

No Private Pumping Space:

• Speak to HR about legal requirements
• Suggest unused office, conference room, wellness room
• Portable pumping tent/cover as option

Lack of Time:

• Know your rights to breaks
• Combine pumping with lunch
• Pump while commuting if passenger
• Wearable pumps (Elvie, Willow) allow pumping while working

Baby Refuses Bottles:

• Try different bottles/nipples
• Have someone other than mother offer bottle
• Try when baby is calm, not frantically hungry
• May need to try multiple times before accepting

Baby Prefers Bottles:

• Ensure paced bottle feeding
• Use slowest flow nipple
• Limit bottles to when necessary
• Nurse in quiet, dark room to reduce distractions

The Emotional Side

Guilt: Many working mothers feel guilty. Remember:

• You’re providing for your family
• Quality time matters more than quantity
• Continuing to provide breast milk even while working is amazing
• Fed baby is best, however that’s accomplished

Missing Baby: Looking at photos and pumping becomes sweet connection time.

Pride: Working and pumping is HARD. You’re doing an incredible job juggling multiple demands.

How Long to Continue

It’s Your Choice:

• Some mothers pump for a few months
• Others for a full year or beyond
• Some transition to formula during the day but nurse mornings/evenings/weekends
• No wrong answer—do what works for your family

Weaning from Pumping: When ready to stop:

• Gradually reduce pumping sessions (one less per week)
• Or reduce pumping duration
• Gradual weaning prevents engorgement and blocked ducts
• Can continue nursing when together even after stopping pumping at work

You’ve Got This

Working and breastfeeding requires commitment, but thousands of mothers successfully do it. Be patient with yourself during the adjustment period. The first week or two back at work are hardest, then you’ll establish a new rhythm.

Remember: Every ounce of breast milk you provide is a gift to your baby. Whether you pump for weeks or years, you’re doing an amazing job.