How to Balance Work and Breastfeeding

Returning to work after having a baby is one of the most significant adjustments a breastfeeding mom can make. But with the right planning and support, pumping can help you continue breastfeeding while juggling your professional responsibilities. 

Here’s your ultimate guide to pumping at work, so you can feel confident as you navigate this important transition.

Pumping at Work: How to Make It Work for You

Create a Pumping Schedule (get our FREE 'Amma Mama Back To Work Pumping Log') 

Start pumping a couple of weeks before your return to the office (RTO) date. This allows your body to adjust to the new routine and gives you time to fine-tune your schedule. If you're nursing and pumping, aim to pump every 3-4 hours to maintain your milk supply. Your goal is to mimic your baby’s natural feeding schedule, so try to pump during breaks or after meetings.

Where to Pump at Work / Know your rights

The key to successful pumping at work is finding a comfortable and private space. Most states have laws (we've included this in our Back To Work Pumping Log) that protect breastfeeding moms, ensuring they have access to a private, clean space where they can pump. Please talk to your HR department about setting up a designated area that gives you the comfort and privacy you need.

Note: It’s important that the space is free from distractions, so let your coworkers know when you'll be out of the office.

Tools & Products to Make Pumping Easier

To make pumping at work more manageable, ensure you have the right tools and products. Here’s a quick list:

• Breast Pump: Choose a hand pump, electric or wearable pump that suits your needs and lifestyle. Hands-free pumps, like the Elvie or Spectra S1, offer more flexibility when you're at your desk.
• Pumping Bra: A hands-free pumping bra is a game changer. It holds the flanges in place, allowing you to get more done while you pump.
• Nursing Pads: Avoid leaks and feel secure with absorbent nursing pads.
• Cooler Bag for Milk Storage: Store your milk in a cooler bag to keep it safe during the day.

Hand Pump	Electric Pump	Wearable Pump

For a more comprehensive list of must-have pumping products, check out our Pumping Product We Love PDF.

Storage at Work: Keep Your Milk Safe

Make sure you have a storage solution for your pumped milk. If you’re using bottles, store them in the fridge as soon as possible. For longer storage, invest in BPA-free milk bags. Label your milk with the date and time it was pumped so you know which to use first. Never refreeze milk, and always reheat milk gently by running it under warm water or placing it in a bowl of warm water.

Milk Bags	Bottles For Freezing

Mental Health at the Office: Take Care of You

It's normal to feel overwhelmed when returning to work, especially if you're missing your baby. Don’t be too hard on yourself—this transition takes time. If you feel uncomfortable or stressed, take a deep breath, and remind yourself that you’re doing a great job. Don’t let coworkers make you feel awkward about your pumping needs—advocate for yourself and take the time you need.

Use Your Pumping Time for Self-Care

Pumping at work doesn’t have to just be about milk—it can be a time to practice mindfulness, check in with your body, or take a mental break from your busy day. Use your pumping sessions to relax, recharge, and focus on yourself for a few minutes.

Personal note: I sometimes use this time to listen to a mediation (helps me relax and pump more ounces) I personally like Calm App.

You’ve Got This, Mama!

Returning to work and maintaining your breastfeeding journey is no easy feat, but with a little preparation and the right tools, you’ve got everything you need to make it happen. Be kind to yourself during this process, and remember that you are doing an incredible job balancing your career, motherhood, and self-care.

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