Returning to work, pumping, and breastfeeding: 10 practical tips

• Returning to work after parental leave can feel emotional; breastfeeding can help maintain the parent–baby bond. 
• Even one or two feeds at home daily continue to support your baby’s health and connection. 
• Express using a pump to allow caregivers to feed your baby in your absence; label and store milk safely. 
• Introduce your baby to a bottle before returning to work to ease the transition. 
• Plan for milk storage at work with fridges, freezers, or insulated bags and ice packs for commuting. 
• With planning and support, returning to work while continuing to breastfeed is entirely possible. 

Heading back to work after parental leave can feel tough, it might be the longest you’ve ever been away from your baby. Feeling emotional? Totally normal. 

The great news? You don’t have to stop breastfeeding just because you’re going back. Even one or two feeds at home each day can keep your bond strong and continue to support your baby’s health. 

With a little planning and preparation, you can make the transition smoother (and less stressful) for both of you. Here’s how: 

1. Express using a breast pump 

Using a breast pump lets your baby continue to benefit from breast milk while giving their caregiver the flexibility to feed them in your absence. Always label and date expressed milk before storing it in the fridge or freezer to keep it safe. Wondering how to defrost or warm expressed milk, check out our dedicated guides on warming a bottle and defrosting expressed breast milk.  

2. Introduce your baby to a bottle 

Let your baby practice taking expressed milk from a bottle before your first day back. Familiarity makes the combination feeding easier and reduces stress for both of you. 

3. Talk to your employer 

Let your manager or HR know early on that you plan to continue breastfeeding. You’ll need a clean, well-lit, ventilated space for expressing, avoid bathrooms, cupboards, or dusty offices. Many workplaces have breastfeeding policies in place, so check if yours does and plan accordingly. 

4. Plan for milk storage 

Once you’ve expressed milk at work, it needs to be stored safely. Milk storage bags are convenient, and a fridge or freezer should be available. Commuting? Insulated bags, ice packs, or even expressing en-route (if practical) can help ensure your expressed milk stays safe. 

5. Consider getting two pumps 

If possible, keep one pump at home and another at work. This avoids the hassle of carrying extra equipment back and forth. A discreet, in-bra wearable pump might suit expressing at the office, and will make it easier to while expressing, and you can keep an electric pump for use at home.  

6. Dress for (pumping) success 

Swap fiddly or tight-fitting tops for loose, functional clothing like lightweight sweaters, wrap shirts, dresses, or specially designed nursing tops. Patterned fabrics help disguise leaks. A spacious bag with secure compartments will keep your pumping essentials organised. 

7. Manage your milk supply  

Pumping on a regular schedule, staying hydrated, and having a quick “top-up” feed before bed can help maintain your breast milk supply when you go back to work.  

8. Expect (and plan for) emotions 

Leaving your baby can be tough for both of you. Small comforts, like leaving a piece of clothing with your scent, or a quick video call during a break, can ease separation anxiety. 

9. Seek advice 

Your colleagues or other parents may have faced the same challenges. Don’t hesitate to ask for tips or share experiences, it can make the transition less daunting. 

Returning to work while continuing to breastfeed is entirely possible. With a little planning and support, you can keep nurturing that special bond while balancing your new routine. 

10. Be flexible  

Some days will be easier than others, and that’s perfectly normal. Flexibility and patience with yourself (and your baby) make this transition smoother. 

Returning to work while continuing to breastfeed is entirely possible. With a little planning and support, you can keep nurturing that special bond while balancing your new routine. 

Sources  

• Breastfeeding and going back to work - NHS 
• Protecting pregnant workers and new mothers: employers - Rest and breastfeeding at work