When I first thought about going back to work while breastfeeding, I pictured myself pumping in some magical, stress-free way while sipping coffee and catching up on emails.
The reality? A lot more planning, a bit of trial and error… and a few tears. But here’s the truth: it is possible to make it work—and even feel good about it—with the right prep, the right products, and a whole lot of grace for yourself.
I’ve pulled together what’s worked for me (and other mums I’ve spoken to) to help you keep breastfeeding going strong while making that transition back to work as smooth as possible.
How do you keep breastfeeding when going back to work?
1. Start Preparing Early
If you know you’ll be heading back to work, start easing into pumping a few weeks beforehand. That way, you can build a small freezer stash so you’re not scrambling for breast milk the night before, get comfortable with your breast pump before the pressure’s on, and give your baby time to adjust to both breast and bottle feeding.
Here’s what worked for me:
- Offer an occasional bottle after the first few weeks so your baby gets used to both; for a smooth transition.
- Try offering a bottle during a mid-morning or early afternoon feed when your baby is calm but ready to eat;
- Avoid long stretches without bottle practice if your goal is mixed feeding—trust me, you don’t want to find out on your first day back that your little one refuses the bottle.
If you’re still looking for a pump, I can’t recommend the New Beginnings Wearable Breast Pump enough. I work from home one day per week, and it’s a game-changer because it doesn’t restrict me—I can even wear it in video meetings and no one knows. It’s quiet, hands-free, and I can keep ticking things off my list while expressing.
If you’ve been exclusively breastfeeding up until now, our A Realistic Day in the Life of Pumping article gives a raw, honest look at what adding pumping into your routine really feels like.
2. Create a Pumping Routine That Works for You
Your pumping schedule will depend on your baby’s feeding pattern and how much milk you need to express each day. For me, I found it easiest to pump at roughly the same times my baby would feed at home, use Breastmilk Collectors during my commute or while I was at my desk to catch let-downs I would have otherwise wasted, and store milk in Breast Milk Storage Bags - Remember to label it with ML's, dates and times, to keep everything fresh and organised.
What’s the best pumping schedule for working mums?
The ideal pumping schedule is one that mimics your baby’s feeding pattern as closely as possible—usually every 3–4 hours during your workday. This helps maintain your milk supply and prevent engorgement. For many mums, that means pumping mid-morning, at lunch, and mid-afternoon. If your workday is busy, shorter but more frequent sessions can still be effective.
The Australian Breastfeeding Association recommends expressing “as often as your baby would normally feed” to protect milk supply and comfort while you’re apart from your baby.
3. Make Comfort a Priority
Leaks happen. Engorgement happens. And sometimes, meetings run late, and you can’t pump exactly when you planned. That’s why I always keep a spare top or cardigan in my bag (because milk stains are a dead giveaway), along with a spare pair of nursing pads. Honestly, those little things made a big difference to my confidence at work.
4. Know Your Rights
In Australia, you have the right to request flexible arrangements, breaks for expressing, and a private space to pump. Don’t be afraid to have that conversation with your HR or manager before you return—it’s so much easier to set expectations early.
5. Stay Connected with Your Baby
Being apart from bubs can be hard, but there are little ways to make it easier: feed before you leave and as soon as you get home, if possible, pop in for a lunchtime feed if you work nearby, and spend extra cuddles and skin-to-skin time on your days off to keep your supply steady and your bond strong.
Going back to work while breastfeeding isn’t always smooth sailing, but it is doable. Some days you’ll feel like you’re smashing it. Other days, you’ll be googling “can I keep breastfeeding if I forgot to pump today?” at 11 pm (guilty). Either way, you’re doing something amazing—giving your baby the best start, while also stepping back into your work role. So take it one day, one pump session, and one feed at a time. You’ve got this, mumma.
FAQ's about breastfeeding and returning to work:
Q: How can I prepare for breastfeeding before going back to work?
A: Start pumping a few weeks before your return to build a small freezer stash, get comfortable with your pump, and introduce your baby to both breast and bottle feeding.
Q: How often should I pump at work?
A: Aim to pump at roughly the same times your baby would feed at home to maintain supply. If you can’t fit in long sessions, shorter, more frequent pumps can also work well.
Q: What’s the best breast pump for working mums?
A: Many mums find a wearable breast pump ideal because it’s hands-free, discreet, and can be worn during meetings.
Q: Can I wear a breast pump while working?
A: Yes—wearable pumps make it possible to express while moving around, commuting, or even in video meetings.
Q: What products make pumping at work easier?
A: Breastmilk collectors, wearable pumps, and labelled storage bags help you express efficiently and keep milk fresh.
Q: Do I have rights to pump or breastfeed at work?
A: In Australia, you can request flexible arrangements, breaks for expressing, and a private space to pump. It’s best to discuss this with your employer before returning.
