Breastfeeding and Returning to Work: Tips to Make Pumping Easier for Working Moms
- Rebecca McCann
- May 26
- 3 min read
Going back to work after having a baby is a huge transition. You’re not the same person you were when you left for maternity leave. You’re still getting to know your little one. You’re relearning your job. You’re discovering a new version of yourself.
And in the middle of all that—you’re figuring out how to pump, maintain your milk supply, and make sure your baby is fed comfortably while you’re apart. It’s a lot to juggle.
Here are some of my top tips to help make this transition a little easier. You can do this—and a little knowledge, preparation, and support will go a long way.
Know Your Rights - Pumping at Work
In the United States, there are laws that may protect your right to express milk at work. The Fair Labor Standards Act (FLSA) requires employers to provide:
Reasonable break times for pumping
A private space (not a bathroom) to express milk
Some employers and industries may be exempt from this law, so it’s important to check whether your position is covered.
More information about the FLSA and PUMP Act:
You may also want to research state laws and your employer’s policies. This website lets you search breastfeeding laws by state:
Choose a Good Pump—and the Right Flanges
If you’ll be expressing milk frequently at work, a high-quality, double electric pump is your best bet for comfortably maintaining your milk supply.
Single electric pumps or hand pumps can be helpful for occasional use (I actually love a hand pump as a backup!), but they only work one side at a time—which means longer pump breaks.
Wearable pumps are popular for convenience, but the results are mixed. While some people do great with them, others find them uncomfortable or less effective at emptying the breast, which can result in decreased milk supply over time.
Flange Fit Matters (A Lot!)
Good-fitting flanges should be very comfortable and may help you express more milk. Most people do not fit well in the default flanges that come with their pump.
You can find a helpful self-sizing guide here:
If it’s available to you, scheduling a flange fitting session with an experienced IBCLC is the best option. During your session, you can try different sizes and styles to find your best fit.
Book a Flange Fitting with Me - virtual and in-person options available.
Build a Freezer Stash—But Don’t Stress
You may want to build a small freezer stash before your return to work—but here’s the good news: you don’t need a freezer full of milk.
Those overflowing stash photos you've probably seen on social media? Not the norm. A 2–3 day supply is usually all you need. You’ll be pumping fresh milk at work to keep your stash replenished. This buffer helps in case of a missed session, spilled milk, or a temporary supply dip. Just calculate how many ounces you think your baby will need while you are separated each day, and then double or triple it to determine your stash size.
How to Start Building Your Stash
Ideally, wait about 3-4 weeks after birth before starting to pump, but at least 3-4 weeks before your return date.
Pump once per day, ideally around the same time (if possible).
Morning is typically the best time to pump, as milk production is higher at that time you'll get more volume for your effort. Try pumping 30-60 minutes after the first morning feed. Alternatively, you could try pumping on one side and nursing on the other. Switch sides the next day to keep things balanced.
You Don’t Have to Do This Alone
It might feel like there's a lot to learn—but you don’t have to figure it out by yourself.
My guide, Working, Pumping, and Feeding Your Baby, walks you through every step of preparing to return to work while continuing to breastfeed. It’s full of real-life, evidence-based information, including:
Sample pumping schedules
Pump selection tips
Flange fitting guidance
Bottle feeding tips
Printable checklists and more