Navigating Breastfeeding/Chestfeeding When Returning to Work

Returning to work after maternity leave can feel like a daunting transition for many breastfeeding/chestfeeding parents. Balancing your career and your desire to continue breastfeeding/chestfeeding is entirely possible—and with a little planning, you can create a smooth routine that works for you, your baby, and your employer. In this post, I'll explore tips, strategies, and practical steps to help you continue breastfeeding/chestfeeding while transitioning back to work.

1. Planning Ahead: Open Communication

The first step to ensuring a successful return to work while breastfeeding/chestfeeding is to have an open conversation with your employer. Let them know about your intention to continue breastfeeding/chestfeeding and your need for reasonable accommodations, such as a private, clean space to pump during work hours and regular breaks to do so. Many employers are required by law to provide such accommodations, and clear communication helps ensure both parties are prepared for the transition. This conversation should ideally take place well before your return date so everyone has time to make necessary adjustments.

2. Build a Pumping Routine

A well-established pumping routine is key to keeping up your milk supply once you return to work. Start practicing pumping a few weeks before going back to work so you and your baby can get comfortable with a new feeding and pumping schedule. This not only helps you build a stockpile of milk but also familiarizes your body with pumping, which can make the process less stressful when you’re at work.

Aim to pump at roughly the same times during your workday when you would usually feed your baby. Keeping a consistent schedule will help your body maintain its milk production, and it also signals to your employer that these breaks are non-negotiable.

3. The Right Tools Make All the Difference

Investing in the right tools can make all the difference when you are balancing work and breastfeeding/chestfeeding. A good-quality, double electric breast pump is a must for efficient pumping. Consider getting a hands-free pumping bra to allow you more flexibility during your pumping sessions—you could use the time to catch up on emails, read, or take a much-needed moment to relax.

Storage is another key aspect to plan for. Make sure you have a cooler bag with ice packs to safely store your pumped milk until you get home. Labeling your storage bags with the date can help you manage your supply more efficiently, ensuring that milk is used in the right order.

4. Preparing Your Baby for Bottle Feeding

Introduce your baby to bottle feeding a few weeks before returning to work, allowing time for your baby to get comfortable with both breast and bottle. If possible, have a partner or caregiver offer the bottle, as some babies may refuse a bottle from the breastfeeding/chestfeeding parent. This adjustment can make your return to work much less stressful, knowing your baby can comfortably switch between breast and bottle.

5. Practice Self-Care

Returning to work is a big adjustment, both physically and emotionally. Balancing work, home life, and breastfeeding/chestfeeding can be overwhelming, so it’s important to carve out some time for self-care. Stay hydrated, eat balanced meals, and try to rest when you can. Remember that stress can affect your milk supply, so make efforts to manage stress levels through mindfulness practices, gentle exercise, or simply enjoying some downtime whenever possible.

6. Know Your Rights

In the United States, the "Break Time for Nursing Mothers" law requires most employers to provide reasonable break time for breastfeeding/chestfeeding parents to express milk. Additionally, they must provide a space, other than a bathroom, that is private and free from intrusion. Familiarizing yourself with your rights and local policies can empower you as you transition back to work, helping you advocate for the time and space you need to breastfeed.

Returning to work doesn’t have to mean the end of your breastfeeding/chestfeeding journey. With the right planning, tools, and mindset, you can continue providing breast milk for your baby while balancing work responsibilities. If you’re feeling overwhelmed or want personalized guidance, Lactation Whisperer is here to support you.

Ready for more personalized support? Book an appointment with me, Juana, an IBCLC, for one-on-one guidance to make your breastfeeding/chestfeeding journey as smooth as possible.  Click the link here to schedule today.

References:

1. U.S. Department of Health & Human Services. (2021). "Returning to Work and Breastfeeding/Chestfeeding." Available at: https://www.womenshealth.gov

2. Centers for Disease Control and Prevention (CDC). (2020). "Breastfeeding/Chestfeeding and Returning to Work." Available at: https://www.cdc.gov/breastfeeding