Returning to work after having a baby is a major adjustment for any breastfeeding mum. With the right planning, support, and tools, you can continue your breastfeeding journey while managing your professional responsibilities.
Here’s your practical guide for pumping at work — helping you feel confident, supported, and prepared.
Pumping at Work: Make It Work for You
Create a Pumping Schedule
Start pumping a couple of weeks before your return to the office (RTO). This allows your body to adjust and gives you time to fine-tune your routine.
-
If you’re both nursing and pumping, aim to pump every 3–4 hours to maintain your milk supply.
-
Mimic your baby’s natural feeding schedule — try pumping during breaks or after meetings.
-
Pro Tip: Use our free Amma Mama Back To Work Pumping Log to keep track.
Where to Pump & Know Your Rights
Finding a private, comfortable space is key to successful pumping at work. In Europe (and the Netherlands), laws protect breastfeeding mums, ensuring you have access to a clean, private area.
-
Talk to your HR department to set up a designated pumping space.
-
Keep the area free from distractions — inform coworkers when you’ll be away.
Tools & Products to Make Pumping Easier
Having the right tools can make pumping at work more manageable. Here’s what you’ll need:
-
Breast Pump: Choose hand, electric, or wearable pumps that suit your lifestyle. Hands-free pumps, like Elvie or Spectra S1, allow flexibility at your desk.
-
Hands-Free Pumping Bra: Holds flanges in place so you can multitask while pumping.
-
Nursing Pads: Prevent leaks and feel secure.
-
Cooler Bag or Milk Storage Solution: Keep milk safe throughout the day.
-
Bottles or BPA-Free Milk Bags: For storage and freezing.
For a full list of recommended products, see our Pumping Products We Love PDF.
Milk Storage at Work
Proper storage ensures your milk stays safe:
-
Refrigerate pumped milk as soon as possible.
-
For longer storage, use BPA-free milk bags.
-
Label milk with date and time.
-
Never refreeze milk and always reheat gently using warm water.
Mental Health at the Office
Returning to work can be emotionally challenging. Missing your baby or feeling stressed is normal.
-
Take deep breaths and remind yourself you’re doing a great job.
-
Advocate for yourself and your pumping needs — you have the right to take breaks.
-
Use pumping time for mindfulness, meditation, or a mental break. Apps like Calm can help you relax while pumping.
Keep Your Confidence with Momcho
Even after returning to work, feeding confidently in public is possible. The Momcho breastfeeding cover lets you nurse discreetly during breaks, lunch hours, or while commuting, so you can continue your breastfeeding journey with comfort and ease.
You’ve Got This, Mama!
Balancing work and breastfeeding isn’t easy, but with preparation, support, and the right tools, it’s completely achievable. Be kind to yourself and celebrate the incredible work you’re doing — balancing career, motherhood, and self-care every day.
0 comments