Pumping and Returning to Work

Returning to work after having a baby can feel like a big transition, but with some planning and preparation, you can continue breastfeeding and providing breast milk for your baby. This guide will help you prepare for pumping and returning to work, including tips for choosing the right pump, communicating with your employer, preparing your caregiver, and making the transition easier for both you and your baby.

Choosing a Breast Pump for Work

Choosing a breast pump for your return to work starts with thinking about what your workday will look like. Consider how often you’ll be away from your baby, where you’ll pump, and what features will make pumping easier.

What to Consider When Choosing a Breast Pump

• How often will you need to pump while you’re away from your baby?

• Will you take dedicated breaks to pump, or do you plan on multitasking?

• Where will you be pumping?

• Will you have access to an electrical outlet?

• How portable and discreet do you need your pump to be?

To find the best option for your breastfeeding goals, you can compare breast pumps available through Aeroflow using our Comparison Chart.

Once you've chosen your pump, take time to practice using it before returning to work. Get comfortable with the settings, how to assemble and clean your pump, and how long a typical session takes. Practicing ahead of time will help you feel more confident incorporating pumping into your workday.

Pumping Essentials for Working Moms

Along with your breast pump, you’ll need a few essential supplies to make pumping at work easier and help you safely store and transport your milk.

• Pump bag: to carry everything in one place

• Pumping bra: for hands-free pumping

• Bottles: for collecting milk during pump sessions

• Breast milk storage bags or containers: for storing or transporting milk

• Milk storage cooler with ice packs: for keeping your milk cold while working or commuting

• Extra pump parts: so you don't have to wash parts between every pump session

• Spare pump parts: in case something breaks or gets lost

• Cleaning supplies: such as wipes, brushes, or sterilizer bags

Talking with Your Employer About Pumping

Talking with your employer about pumping and returning to work can help you plan how pumping breaks will fit into your work schedule. Before returning to work, think about what your routine may look like and discuss your needs with your employer. Planning ahead can make it easier to build needed breaks into your workday.

Consider discussing:

• How often you expect to need to pump

• How long you will need to pump each day

• Where you will pump

• How you will store your milk

• Whether you’ll need flexibility to adjust your pumping schedule

How to Talk With Your Coworkers About Pumping

You don't need to share personal details about breastfeeding with your coworkers. If your pumping breaks affect your schedule or responsibilities, a simple explanation can help set expectations. For example, you might let coworkers know that you'll be unavailable during your scheduled pumping breaks and when you'll be available again.

You can also work with your supervisor to plan how your breaks will fit into your workday. Discuss your expected schedule ahead of time and let them know if you need flexibility to adjust your pumping times.

Workplace Pumping Rights

It's also important to understand your rights when pumping at work. Both state and federal laws provide protections for breastfeeding employees who will be pumping and returning to work. Under federal law, most employers are required to provide reasonable time for pump breaks and a private place, other than a bathroom, to pump. Open communication can help ensure that you and your employer have clear expectations about your pumping needs.

If your job requires travel, consider reviewing guidelines for traveling with your pump and expressed breast milk.

Creating a Pumping Schedule

Your pumping schedule will depend on your work hours, commute, and how long you’re separated from your baby. When you’re away from your baby, plan to pump regularly throughout the day, generally around the times your baby would normally feed.

How Often Should You Pump at Work?

Some mothers may pump about every 3 hours during the workday, while others may need a different schedule. Your baby’s usual feeding pattern, when they last breastfed, and your individual milk production can all influence how often you pump.

Sample Pumping Schedule

You can adjust your schedule as needed to fit your workday and your baby’s feeding pattern. If you’re able to breastfeed right before leaving and soon after returning home, you may be able to shift your pumping sessions around those feedings.

Here’s an example of what a workday schedule might look like:

Work hours: 9 AM–5 PM
Commute time: ~30 minutes each way
Time away from baby: ~9 hours total
Suggested pump times: 10 AM, 1 PM, and 4 PM

Your schedule may also change from day to day. Meetings, commuting, and other work responsibilities can affect when you’re able to pump, so having some flexibility can make pumping easier to maintain.

Preparing Your Baby and Caregiver for Your Return to Work

It’s important to prepare your child care provider so they know how to handle and feed your baby breast milk. Help them meet your baby’s needs by providing instructions on how much milk to offer, how to store milk safely, and how to handle bottles. Generally, you can plan for about 1 to 1.5 ounces of breast milk per hour that you are away from your baby. It’s also a good idea to provide extra stored milk in case of emergencies.

What Your Caregiver Should Know About Breastfed Babies

• Feed your baby on cue rather than following a rigid schedule.

• Breastfed babies rarely take more than 3-5 ounces of milk per feeding.

• Paced bottle feeding can help your baby control the pace of the feeding and may help reduce overfeeding.

Introducing the Bottle

While there is no need to spend a lot of time pumping and bottle feeding before returning to work—especially if you will be off for several months or more—once breastfeeding is going well, it may be a good time to introduce a bottle.

Once breastfeeding is established, pumping once a day, such as after your morning feeding, can help gradually build a small freezer stash if you want to have some milk stored ahead of time. It’s normal not to get much milk at first.

Once you have a few ounces stored, you can offer your baby their first bottle. If a bottle replaces a breastfeeding session, pumping around the same time can help maintain regular milk removal and keep your milk production in sync with your baby’s needs. You can store that milk and use it another time.

Getting Ready for Your Return to Work

While many babies transition to bottle feedings easily, others may need more practice. Give yourself and your baby some time to adjust. lf possible, starting at least 2 to 4 weeks before your return to work can give you time to:

• Get comfortable using your pump

• Build a small backup freezer stash 

• Help your baby adjust to bottle feeding

After you’ve introduced a bottle, offering it a few times per week can help your baby stay familiar with taking it. If your maternity leave is shorter than 6-8 weeks, consider working with a lactation consultant to create a more customized pumping and bottle introduction strategy.

Check out our Bottle Feeding Tips Care Guide for more ideas on getting started.

Tips for the Transition Back to Work

Returning to work may take some adjustment for both you and your baby. A little practice before your first day can help you figure out what works for your family and make the transition feel more manageable.

Practice Your Morning Routine

Try practicing your morning routine before your official return to work. This will help you feel more organized and confident when the time comes. It can also help to pack your pump and supplies the night before your first day so everything is ready to go when you leave for work.

Trial Run With Your Childcare Provider

If possible, have a “practice day” with your caregiver or daycare center before your return. This will give you and your baby a chance to adjust to the new routine and get comfortable with their care.

Breastfeed During Drop-off and Pick-up

If your schedule allows, consider breastfeeding your baby when you drop them off and pick them up from daycare. This may reduce the number of pumping sessions you need and the number of bottles your baby receives.

Breastfeed When You're With Your Baby

Breastfeed before and after work, and on your days off, as often as it works for you and your baby. This gives you time together at the breast and provides opportunities for milk removal when you're together.

Lean on Your Support Team

Lean on your support network during this transition. Help around the house, or emotional support from your partner, family, and friends, can make it easier to balance work and breastfeeding.

Common Pumping Mistakes to Avoid

A few common challenges can make pumping at work more difficult than it needs to be. Waiting until the first day back to practice with your pump, frequently going longer than intended between pumping sessions, or not having backup pump parts and milk storage supplies can create unnecessary stress. Planning ahead and giving yourself some flexibility can help you adjust to your new routine.

You’ve Got This, Mama

Returning to work while continuing to provide breast milk is a big transition, and it’s normal to need some time to find a routine that works for you and your baby. Be patient with yourself, adjust your pumping schedule as needed, and lean on your support system along the way.

If you have questions or need help with pumping and returning to work, consider scheduling an appointment with an Aeroflow lactation consultant. With the right support and a little preparation, you can find an approach that works for you and your family.

Disclaimer: Our classes and accompanying materials are intended for general education purposes and should not replace medical advice. For personalized recommendations, please consult your healthcare provider and/or lactation consultant.