I remember the first time I thought about heading back to work after having a baby. It felt huge. How was I going to juggle feeding, pumping, and actually getting through a workday without feeling completely overwhelmed? If you're in that boat now, you’re not alone.
Returning to work while breastfeeding can bring up a mix of emotions, excitement, guilt, anxiety, relief, sometimes all at once. But with a bit of planning, the right support, and a whole lot of self-compassion, you can find a rhythm that works for you and your baby.
Here are some practical strategies to help ease the transition.
1. Chat With Your Workplace Early
One of the best things you can do is have a conversation with your employer before you return. Many workplaces are more supportive of breastfeeding parents than you might think, but it helps to be clear about what you need.
💡 Things to discuss:
✔️ A private space to pump (other than a bathroom!)
✔️ Break times for expressing milk
✔️ A fridge to store breast milk
The more prepared you are, the smoother the transition will be. And if you’re feeling unsure, remember, it’s your right to continue breastfeeding if that’s what works for you and your baby.
2. Practice Bottle or Cup Feeding in Advance
Some babies take to a bottle straight away. Others? Not so much. Give yourself time to introduce expressed milk in a bottle or cup before you head back to work.
Start small, one feed a day and get someone else to offer it while you step away. If your baby isn’t keen on bottles, try different options like a sippy cup or an open cup for older bubs.
3. Create a Pumping & Feeding Routine That Works for You
Once you're back at work, pumping doesn’t have to be stressful, but it does take some trial and error. Think about:
🍼 How often you’ll pump – Aim for a session at the times your baby would usually feed.
🍼 How long you’ll pump for – Around 15-20 minutes per session is a good starting point.
🍼 How you’ll store milk – Label and pop it in a fridge or an insulated cooler bag.
Some mums find that breastfeeding before and after work helps maintain supply while reducing the pressure to pump heaps during the day. There’s no right or wrong way, just what works best for you.
4. Look After Yourself Too
It can be so easy to focus on everyone else’s needs and forget about your own. But let’s be real, you can’t pour from an empty cup.
🥑 Eat well – Keep snacks handy to keep your energy up (your body is still working hard!).
💧 Stay hydrated – Water is your best friend when breastfeeding.
😴 Rest when you can – Even if that just means early nights and cutting back on non-essential tasks.
Your wellbeing matters just as much as your baby’s, and taking care of yourself will help make this transition so much easier.
5. Be Kind to Yourself, There’s No “Right” Way
Here’s the truth: there’s no one-size-fits-all approach to balancing breastfeeding and work. Some mums pump at work for months, others transition to mixed feeding, and some decide to wean earlier than planned. All of these choices are valid.
It’s okay to feel emotional, to have tough days, and to adjust your plans as you go. You’re doing an incredible job, no matter what your journey looks like.
If you need support, reach out, whether that’s to a friend, a lactation consultant, or even just a community of mums who get it. You don’t have to do this alone.
You’ve Got This!
Heading back to work while breastfeeding is a big change, but it’s one you can absolutely handle. With a little preparation, a lot of patience, and plenty of self-compassion, you’ll find a balance that works for you and your baby.
And remember mama, you’re not alone in this. 💛
Disclaimer: The information on this website presented by the Fill Your Cup is not a substitute for independent professional advice.
Nothing contained in this site is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice
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