Going back to work while breastfeeding is no small feat, but you don’t have to figure it all out alone. Whether you're prepping to return to the office or juggling meetings while pumping in between, these breastfeeding tips forworking moms are here to help you feel supported, confident, and prepared.
From building a routine to choosing the right gear and breastfeeding kit, we’re covering everything you need to know to make breastfeeding at work much smoother and more doable. You’re doing something incredible, Mama, and we’re cheering you on every step of the way.
Know your rights as a breastfeeding employee
Thanks to theBreak Time for Nursing Mothers provision under the Fair Labor Standards Act (FLSA), most workplaces are legally required to give you break time to pump and a private space (that’s not a bathroom!) to do it in. Some states offer even stronger protections, so it’s also a good idea to peek at your local laws.
Being informed means you can confidently speak up and set clear expectations from the start. It takes the pressure off awkward conversations and helps your employer understand that breastfeeding support isn’t a favor — it’s a right.
Most of all, knowing your rights gives you peace of mind. You’re doing incredible things — nourishing your baby, managing your career, and showing up every day with heart. And you deserve to feel supported in every part of that.
1. Start a routine before returning to work
Start by introducingpumping sessions into your day a couple of weeks beforehand. This will help your body adjust and give you time to figure out what works best for you. You might also start to build a little stash of milk, which is often a huge confidence booster.
It’s also the perfect time to help your baby get used to bottle-feeding. Whether it’s a partner, grandparent, or trusted friend giving the bottle, this practice can make those first days apart a little smoother for both of you.
There’s no need for perfection here. This is about finding your rhythm and removing the stress of doing everything all at once. Starting early means you’ll walk into that first day back feeling a little more prepared, confident, and much more supported.
Choose the right pump and supplies
When it comes to pumping, having the right gear andbreastfeeding kit makes all the difference. A good breast pump should fit your lifestyle, make you feel comfortable, and get the job done efficiently.
If you’ll be pumping regularly at work, a double electric pump is usually the most time-saving choice. If you’re on the go or need something simple, a manual pump might be a good backup to keep in your bag.
But the pump is only the beginning. Make sure you’ve got extra flanges that fit correctly (yes, sizing matters!), plenty of milk storage bags, nipple cream, and breast pads to keep you dry and comfy. A small cooler bag with an ice pack is essential for keeping milk fresh on your commute.
Think of your pumping setup as part of your self-care routine. When your supplies are ready and your setup works, the entire experience feels smoother and more empowering.
Create a pumping schedule that works
Finding your rhythm with pumping takes a little trial and error, but once you land on a routine that flows with your day, everything feels more manageable. The key is consistency. Try to pump around the same times your baby would normally feed — typically every 3 to 4 hours — so your body keeps up with the milk supply.
At work, look ahead at your calendar and block out pump breaks like you would any other meeting. This protects your time and sets the expectation with your team that those moments matter. It’s not “extra” — it’s essential. Even shorter sessions are better than skipping entirely if you're short on time.
Remember, your schedule doesn’t need to look like anyone else’s. It needs to work for you, your baby, and your workday. Be flexible. Some days will go smoothly. Others won’t. But with a little planning, a stocked pump bag, and grace for yourself, you’ll build a schedule that supports both your body and your goals.
Communicate with your workplace
Being open with your employer about your breastfeeding and pumping needs can feel a little intimidating, but clear communication can lead to a more supportive experience overall. Most workplaces want to help; they simply need to know how. So start the conversation early, ideally before your return date.
Let your supervisor or HR rep know that you’ll need time and a private space to pump. Share how often you’ll be stepping away, how long each session may take, and what kind of setup works best for you. Whether it’s a wellness room, an unused office, or a designated pumping space, it should be clean, private, and not a bathroom — because you deserve better.
The more proactive you are, the more smoothly things tend to go. Bring a calm, confident tone and know your rights. You’re not asking for special treatment — you’re advocating for your health and your baby’s well-being.
And if you're comfortable, keep communication going. Let your team know what support looks like for you. Maybe it's a flexible lunch break or avoiding back-to-back meetings during pump times. When your workplace understands your needs, it’s better equipped to help you thrive.
Remember that it’s okay to pivot
Breastfeeding while working is a beautiful act of devotion, but it doesn’t always go exactly as planned. Maybe your supply dips. Maybe your baby decides they’re not into bottles. Maybe pumping during meetings feels more stressful than helpful. Whatever the challenge, Mama, hear this: it’s okay to pivot.
Feeding your baby isn’t about perfection — it’s about nourishment, bonding, and doing your best in the moment. Some moms pump for a year. Some switch to combo feeding. Others decide that formula is the right choice. None of these paths is wrong. They’re strong, thoughtful decisions made with love.
Give yourself room to adjust. Let go of the pressure to meet every goal exactly as you envisioned. Trust that you’re doing what’s right for your body, your baby, and your mental health. This season is full of transitions, and your ability to adapt is a superpower.
So if you find yourself rethinking your routine, changing your feeding plan, or simply needing more support, honor that. You're still showing up with heart and intention, and that is more than enough.
So, there you have it.
Balancing breastfeeding and work isn’t always simple, but you’re doing something powerful and beautiful, mama. With the right mindset, practical prep, and a little grace, you can make this season work for you and your baby. Whether your journey stays on track or takes a few unexpected turns, remember — flexibility is strength, and support makes all the difference. You’ve got this.
Keep tuning in to what your body and your baby need. Celebrate the wins, no matter how small. And on the hard days? Give yourself the same compassion you’d offer a friend. This season might be messy, but it’s also meaningful — and you’re showing up in a big way.
Don’t forget to lean on your village and embrace tools that make things easier, like a well-stocked breastfeeding kit or an encouraging support system. You’re not alone — and you’re doing an incredible job.
Get your breastfeeding kit from Sunflower Motherhood
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Our thoughtfully curated breastfeeding kits from Sunflower Motherhood are packed with comfort and care — think soothing nipple balm, reusable breast pads, lactation tea, and encouraging touches to remind you you’re doing an amazing job.
Give yourself (or a fellow mama) the gift of support for this incredible journey. When you feel cared for, you’re even more empowered to care for your little one.Shop our breastfeeding essentials today to make every feeding moment a little easier and a lot more comforting.
