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  • Writer's pictureJosephine

Balancing Breastfeeding and Work: Pumping, Storage, and Maintaining Supply

Mom in a working set up breastfeeding her baby
Working and Breastfeeding

Returning to work after having a baby can bring about new challenges for breastfeeding mothers. However, with proper planning and support, it is possible to successfully balance breastfeeding and work commitments. In this article, we will discuss essential tips for pumping, storing breast milk, and maintaining your milk supply while juggling work responsibilities.

The transition from maternity leave to work can be overwhelming for breastfeeding mothers. However, by following some practical tips, you can continue providing your baby with the nourishment of breast milk while excelling in your professional role.

1. Understand Your Rights

Familiarize yourself with your rights as a breastfeeding mother in the workplace. Many countries have laws that protect your right to pump milk and provide a supportive environment. Learn about the specific regulations in your area to ensure your employer is compliant.

2. Establish a Pumping Schedule

Create a pumping schedule that aligns with your work hours. Aim to pump at the same times your baby would typically nurse. Regular pumping sessions help maintain milk supply and prevent engorgement. Schedule breaks in your workday dedicated to pumping, and communicate your needs with your employer.

3. Create a Comfortable and Private Pumping Space

Designate a comfortable and private area where you can pump without interruptions. Ideally, this space should have a locked door, a comfortable chair, and access to an electrical outlet. Personalize the space with relaxing elements, such as pictures of your baby or soothing music, to enhance the pumping experience.

4. Invest in a Reliable Breast Pump

Selecting a high-quality breast pump is crucial for successful pumping at work. Choose a pump that suits your needs, whether it's a manual, electric, or double-electric pump. Ensure it has adjustable suction levels and comfortable flange size. Investing in a reliable pump can make your pumping sessions efficient and comfortable.

5. Properly Store Expressed Breast Milk

Follow proper guidelines for storing expressed breast milk to maintain its quality and safety. Use BPA-free containers or breast milk storage bags and label them with the date. Refrigerate or freeze the milk immediately after pumping. Consult resources like the Centers for Disease Control and Prevention (CDC) for detailed storage recommendations.

6. Maintain a Healthy Milk Supply

To sustain a healthy milk supply, it's essential to maintain a breastfeeding routine. Breastfeed your baby directly during non-work hours to promote bonding and stimulate milk production. Avoid skipping nursing sessions whenever possible. Additionally, staying well-hydrated, eating a balanced diet, and managing stress can contribute to maintaining a robust milk supply.

7. Seek Support from Your Employer

Communicate with your employer about your needs as a breastfeeding mother. Discuss your pumping schedule, the need for a private pumping space, and any other accommodations you may require. Many employers are supportive and willing to accommodate breastfeeding employees, fostering a positive work environment.

8. Make Time for Nursing Sessions

If your workplace is in close proximity to your childcare provider, consider arranging a nursing session during your breaks or lunchtime. This can help maintain your breastfeeding relationship and provide additional comfort for your baby.

9. Stay Hydrated and Well-Nourished

Proper hydration and nutrition are essential for maintaining milk supply and overall well-being. Drink plenty of water throughout the day and consume a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Healthy eating habits contribute to optimal breastfeeding and energy levels.


Balancing breastfeeding and work requires careful planning, support, and dedication. By understanding your rights, establishing a pumping schedule, creating a comfortable pumping space, and maintaining a healthy milk supply, you can successfully navigate the journey of breastfeeding while pursuing your professional goals.


Q1. How often should I pump at work?

Aim to pump every 3-4 hours during your workday, or as frequently as your baby would typically nurse.

Q2. How should I store expressed breast milk at work?

Store expressed breast milk in clean, labeled containers or storage bags. Refrigerate or freeze it immediately after pumping.

Q3. What should I do if I experience a drop in milk supply?

If you notice a decrease in milk supply, try increasing pumping sessions, ensuring proper hydration and nutrition, and seeking support from a lactation consultant if needed.

Q4. Can I breastfeed directly when I am not at work?

Yes, it's encouraged to breastfeed your baby directly during non-work hours to maintain the breastfeeding relationship.

Q5. What should I do if my employer is not supportive of breastfeeding at work?

Familiarize yourself with your rights and consider reaching out to local breastfeeding support organizations or legal resources for guidance on advocating for your rights.

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