15 Tips for Breastfeeding and Working Full Time (From a Mom Who Did It – Twice)
15 Tips for Breastfeeding and Working Full Time (From a Mom Who Did It – Twice)
Going back to work while breastfeeding
Going back to work while breastfeeding can feel overwhelming — but it doesn’t have to end your nursing journey. With the right preparation, schedule, and mindset, you can balance a full-time job and breastfeeding successfully.
I breastfed my babies for 19 months while working full time and pumped at the office for over a year. It wasn’t always easy, but it was absolutely worth it. That’s why I’ve put together these practical tips for breastfeeding and working full time — everything I wish I knew before I went back after maternity leave.
1. Don’t Wean Just Because You’re Going Back to Work
The American Academy of Pediatrics recommends breastfeeding exclusively for six months and continuing for at least a year. The World Health Organization encourages nursing up to two years and beyond.
➡️ Bottom line: Returning to work doesn’t mean you need to stop breastfeeding unless it’s right for your family.
2. Learn Your Rights to Pump at Work
Under U.S. law (FLSA), most employers must provide:
- Reasonable break time for pumping (up to 1 year postpartum)
- A private space (not a bathroom) to pump
Knowing your rights gives you confidence when requesting pumping breaks.
3. Start Pumping a Few Weeks Before Returning
Begin pumping around 6–8 weeks postpartum to build a small freezer stash. Try:
- Pumping the opposite side while nursing in the morning
- Using a Haakaa for extra ounces
- Adding one early-morning pump session
4. Block Pumping Breaks on Your Work Calendar
Schedule 2–3 pumping sessions during your workday. Treat them like important meetings to protect your supply.
5. Follow a Sample Breastfeeding & Pumping Schedule
Here’s one example that works for many full-time moms:
- 6 a.m. – Nurse
- 9:30 a.m. – Pump
- 12 p.m. – Pump (or nurse if possible)
- 3:30 p.m. – Pump
- 5:30 p.m. – Nurse right after work
- 7 p.m. – Nurse before bed
6. Invest in the Right Pumping Gear
A hands-free pumping bra, cooler bag with ice packs, and backup pump parts at the office make a huge difference.
7. Maximize Pumping Output
Look at photos or videos of your baby to encourage let-down. Relax, hydrate, and use breast compressions to increase output.
8. Store & Transport Milk Safely
Keep milk cold during your commute with a cooler. At home, rotate your freezer stash (oldest milk first) to avoid waste.
9. Expect Supply Ups and Downs
It’s normal for supply to dip when you’re stressed, sick, or your period returns. Don’t panic — many moms recover supply with power pumping, nursing more at home, or adding an extra session.
10. Prepare for Bottle Refusal
Some breastfed babies resist bottles at first. Have your partner or caregiver offer bottles while you’re out of the room, and try different nipple shapes until you find one that works.
11. Use Your Freezer Stash Wisely
Mix fresh and frozen milk in daily bottles so you’re always rotating your stash.
12. Prioritize Self-Care
Breastfeeding while working full time is exhausting. Sleep when you can, stay hydrated, and eat nourishing meals to support your body.
13. Don’t Stress if You Need to Supplement
Breastfeeding isn’t all or nothing. Some moms combo-feed with formula and still maintain a strong nursing bond.
14. Plan Ahead for Work Travel
You can keep breastfeeding if your job requires travel. Pack a portable pump, cooler, and storage bags to bring milk back home.
15. Celebrate Your Successes
Every ounce you provide is a win. Whether you make it six months, a year, or longer, breastfeeding while working full time is a huge accomplishment.
Final Thoughts: You Can Breastfeed and Work Full Time
Balancing breastfeeding and a career is challenging, but these tips for breastfeeding and working full time can help you stay confident and prepared. With the right tools, planning, and mindset, you can continue breastfeeding after returning to work — and feel proud of the amazing effort you’re making for your baby.
