Returning to work after having a baby is hard enough without having to figure out how, when, and where to pump. For new mothers, balancing a job with keeping up a hard-earned milk supply can feel overwhelming. Between finding time for pumping breaks and making sure you have access to a private place that’s not the janitor’s closet, there’s a lot to juggle. But I am here to help! Whether you’re exclusively pumping or nursing and pumping, this blog covers everything you need to know about pumping at work.
Know Your Rights
So you’re back from maternity leave and suddenly expected to fulfill your regular professional duties while also still nourishing your baby with that liquid gold. Before you start stressing, let me assure you that you do have a legal right to pump at work.
Thanks to the Fair Labor Standards Act (FLSA)—(refer to Fact Sheet #73 from the Department of Labor)—your employer is legally required to provide:
- Reasonable break time for you to pump.
- A private space (that is NOT a bathroom) for you to do it in. You are entitled to an area with a door that locks and preferably a comfortable chair, an outlet, and nearby fridge.
These rights are good for one full year after your baby is born, though some states go beyond that. Your employer does not get to choose whether or not they will comply with these guidelines. It’s the law.
Talking to Your Boss
Most people aren’t out to make your life harder, they might just be a little clueless when it comes to breastfeeding and returning to work. So, I encourage you to have the conversation before you get back to the daily grind. Send a quick email or set up a meeting and say something like:
“Hi! I wanted to let you know that upon my return from maternity leave, I’ll need to pump 2–3 times a day. I’ll need a non-bathroom space with a lockable door, a comfortable chair, a flat surface, and access to an outlet. A nearby fridge would also be great. Could you let me know my options?"
If you get any pushback (which hopefully you will not), say, "The law says I’m entitled to reasonable time and a private space (not a bathroom) to pump so that I can support my baby's needs. Let me know if you have questions.”
We’re not asking for spa music and cucumber water, just a clean, safe place to keep feeding our babies. If your company doesn’t already have a dedicated lactation room, suggest converting a storage room or unused office.
Pump Breaks Are Not the Same as Coffee Breaks
Let’s be clear: pump breaks are not bonus breaks that your coworkers should be jealous of. They’re also not optional. It is hard work to fit the best practices of breastfeeding into your existing work schedule. Don't let a coworker ask you to wait until a later time to pump. That’s not how breastfeeding works. If your body says it’s time to pump and you ignore it, you could end up with clogged ducts and possibly mastitis, which could keep you out of the office for much longer than a pump break.
Need more encouragement? Give Tired Moms Club Podcast Episode 16 from listen: "World Breastfeeding Week: Working and Pumping".
Pumping Schedules
Now that we’ve covered your legal right to pump, let's talk about when you’re supposed to do it.
Exclusive Pumper? Just Keep on Swimming.
If you’re an exclusive pumper, you’re already living that pump schedule life. The good news is that you don’t need to change much at all! Just keep with the schedule that's been working for you. You’ll want to bring your double electric pump with you to work, all your pump parts, and make sure that you have enough time blocked out in your day to make it happen.
If you're new to exclusive pumping schedules, grab my “When to Pump” Guide + Breastfeeding Schedule Template.
It includes a full overview, my magic number chart, sample schedules, a customizable template, and the peace of mind that you’re not just winging it. And if you’re curious, this is my personal exclusive pumping schedule I used from day one.
Nursing + Pumping? Be Strategic.
If you’re a breastfeeding mother who’s usually nursing on demand, things at work will look a little different. Without your baby’s hunger cues to rely on, you’re going to need a plan that fits in with your work schedule. Flexible jobs, such as work-from-home positions or office jobs, often make this easier. But if you’re a breastfeeding employee in a more rigid setup like a teacher or nurse, you’ll have to do a little more coordinating.
Here’s what I recommend if your baby is under 6 months old and exclusively breastfed:
- Pump about every 2.5 to 3.5 hours beginning after the last time your baby nursed
- Aim for 20 to 30 minutes per session using a double electric pump. If you're able to move the desired volume of milk before 20 minutes, more power to you!
*Pro Tip: if you’re nursing before work, try to get in a solid feeding right before you walk out the door. That buys you a little more time before your first pump session at work.
Some Milk is Better Than No Milk
Life happens. Maybe your boss drops a last-minute meeting on your calendar. Whatever it is, pumping for a few minutes is better than not pumping at all. Also, if you need to pump earlier than planned, you can pump until you feel empty (might be less than 20 minutes if it has only been an hour or so), then reset your pump clock.
If you find that the amount of milk you are pumping at work is less than you produce at home, know that it's normal. Any type of change can be hard on your body, including your milk supply. Try adding an evening or early morning pump session if you need to add some extra milk to your freezer supply.
Pumps & Accessories
Now that you have pumping times and a private lactation space, let's make sure you have the right tools. When it comes to everything you need to know about pumping at work, one of the most important tidbits is that not all pumps are created equal.
Your Primary Pump
I know wearable pumps are all the rage on Instagram, but let’s not confuse convenience with consistency. If you’re pumping multiple times a day at work, a hospital-grade double electric breast pump with tubing and flanges is going to be the most reliable for effective milk removal. The milk flow, suction, and overall design just tends to be better and more efficient.
Don’t get me wrong, mobile and wearable pumps are super handy for quick sessions, on-the-go multitasking, or discreet car pumping, and there are a few that I do love. But if you’re relying solely on mobile pumps for your regular pumping sessions, don’t be surprised if your milk supply starts creeping downward, or you’re dealing with annoying clogged ducts.
More on that here:
- Blog on Why Mobile Pumps Might Not Be Best for You
- Tired Moms Club Podcast Episode 44: Maximizing Your Mobile Pumping Options
Need help deciding on the pump that's best for you? Check out this full roundup of my favorite breast pump picks to find the one that best fits your lifestyle and budget.
Pumping Accessories
Once you’ve picked your pump, you'll also need some great gear in a big ol' pump bag! Check out Mimi and Pal (affiliate code bemybreastfriend for 10% off) or Sarah Wells Bags (affiliate code MYBREASTFRIEND15 for 15% off). Here's what I recommend:
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A Hands-Free Pumping Bra: This is non-negotiable when using a pump with flanges so that you can be hands free. In my opinion, a gold standard piece is The Amelia Cami by Davin and Adley. You can also work your way through all my pumping bra review videos to find others you might like! Wear one to work and keep an extra in your bag.
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A Pump Stuff Bag: IMPORTANT NOTE: You do NOT have to wash your breast pump parts after every single session. You can place your parts in a clean storage container, like a Ziplock bag or Pump Stuff Accessory Bag and stash it in the fridge between sessions. I'd suggest springing for the accessory bag to keep your pump parts discreet if you're using a shared fridge. Wash once every 24 hours. *Remember*, a fridge is a very reasonable accommodation you can talk to your boss about.
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Milk Storage Tools: I recommend the Pitcher Method for storing your milk while you're pumping at work. It's efficient, less messy, and reduces the amount of milk storage bags you'll need to go through. When it comes to keeping your milk cool, the Ceres Chill is a holy grail item. It keeps milk cold for HOURS. No fridge, no problem. Don’t forget to use AFFILIATE CODE Bemybreastfriend15 for 15% off. Give my podcast episode on the Ceres Chiller a listen for some more info.
- Extra Pump: Just in case something goes wrong with your double electric pump, keep a manual breast pump like this one in your car or desk drawer. This kind of hand pump doesn’t require electrical outlets, is simple to use, and can help when you're in a pinch.
More Tips and Tricks For Pumping at Work
Here are some other tips to consider as you plan for your return to work.
Chill Out
So it's your first day back, you're in your private room for pump session #1, and you find yourself staring at your flanges like they’ve betrayed you and wondering why nothing’s coming out. Unfortunately, stress can inhibit your letdown reflex. If you notice this happening, don't panic. Take a minute. Close your eyes. Take some deep breaths. Try turning on some calming music, scroll through pics of your baby, or watch a video of them doing something adorable. Resist the urge to bring your work laptop into the pump room if you're struggling with producing enough milk at work.
Bottle Prep
I hate to say it, but pumping is only half the battle—bottle prep is next up on your to-do list! Don’t worry—I wrote out The Ultimate Guide: Pumping for Daycare that will help simplify the process.
Pumping On The Go
Sometimes your “dedicated lactation space” is a car, especially if you travel a lot for work. Pumping in the car is a great option - it's not like you can get much else done while you're driving anyway! I’ve rounded up my Top 10 Products for On-the-Go Pumping to help you make it work anywhere. Just make sure you bring a cooler stocked with ice packs if you know that you won't have access to a fridge for your pump parts. Or, note that you'll need to wash your parts when you return to the office.
Final Thoughts
I hope this information gives you some confidence before returning to work. Know that it's going to take some time to figure out a routine that works best for you. It probably won't feel perfect at first. But you are doing an amazing job caring for your child even when you are not with them. Everything you need to know about pumping at work? I'll sum it up with this: It's tough, but it is doable. With the right knowledge, the right gear, and a little support, you can make this work for you and your baby.
