Categories: Breastfeeding, Employer, Pumping, Working Mamas
May 12, 2022
Last updated on February 27, 2026
Heading back to work after baby brings a whole new set of emotions, challenges, and milestones. Knowing what to expect can give you peace of mind and set you (and your baby!) up for success during this transition. Follow these helpful tips to make pumping at work as stress-free as possible.
Know your rights
As a lactating and pumping employee, you are given certain legal rights. The 2010 Affordable Care Act (ACA) amended the Fair Labor Standards Act (FLSA) of 1938 to include the “Break Time for Nursing Mothers Provision,” which requires companies with more than 50 employees to provide new mothers with adequate spaces in which to pump, described as “other than a bathroom, that is shielded from view and free from intrusion from co-workers and the public.” In addition, the 2022 PUMP for Nursing Mothers Act amends and expands the FLSA, including more categories of employees, such as salaried workers. The Pregnant Workers Fairness Act (PWFA) of 2023 also expands support requirements for employers (e.g. lower employer threshold).
In addition to creating a private space for breastfeeding moms to pump milk, employers must also provide reasonable break time. Until the baby’s first birthday, nursing moms may take time to get to the lactation room, as well as the time needed for the pumping sessions themselves.
Please note that individual state laws and employer policies may extend this support beyond one year. While the law does require employers to provide the time and space to pump, it does not require them to pay for pump breaks.
Prepare your employer or manager
Start by finding out if your employer has a breastfeeding policy. Whether there is a policy included in your Human Resources policies and procedures or not, you will then want to have a conversation with your manager or HR department about pumping at work before you return to work. Let them know that you plan to breastfeed and will be pumping at work. This gives you a chance to discover where you will be pumping and what kind of accommodations you may need to make the space suitable. This also gives you a chance to determine what a pump schedule may look like, how breaks will be handled, and if you will be getting paid for pump breaks. The Office on Women’s Health has resources to share with your employer to help make this conversation a little easier.
Tips to Pump at Work Like a Boss
Get a breast pump
It’s important to have a high-quality breast pump if you will be relying on it to feed your little one. The Affordable Care Act requires most insurance plans to provide a breast pump at no cost to you. There are many options when it comes to breast pumps. If you are not sure which breast pump to get, register for our free On-demand Pump Exploration Webinar, or read these quick articles to learn about the different types of breast pumps.
Practice before going to work
It’s important to get familiar with your pump before going back to work.
- Clean and sterilize all the pump parts and practice getting everything put together
- Confirm you have the correct flange size for your body
- Practice pumping and play around with the settings to get a feel for what is most comfortable and what stimulates the best milk flow
Not sure what all the parts and pieces are? Sign up for an Unbox Your Pump virtual consult to learn what everything is, how to put it together, as well as pumping tips and tricks.
Note: it is recommended that babies who will need to take bottles, practice doing so by 2 months old, even if your return to work is planned for later than this.
Build a freezer stash
If you will rely on childcare for your baby when you are at work, it’s a good idea to have a small milk stash built up. This gives you milk to send with your child and allows for a little wiggle room during those first days and weeks of pumping. This doesn’t mean you need a freezer full before returning to work. In most cases, it is okay to start pumping around 4-6 weeks after baby is born, as long as breastfeeding is well established.
Prepare your childcare provider, your baby, and you
Before leaving your baby with a childcare provider, consider a gradual approach. Perhaps you can drop your baby off for partial days or two full days instead of full-time the first week. Even just a quick visit to the place your baby will be staying before the full-time schedule kicks in can give you peace of mind and introduce your baby to the environment they will be staying in. This can help make the transition easier for you, your baby, and your childcare provider.
If you work close enough to your childcare provider, consider visiting on your lunch break to nurse your baby in place of pumping!
Make a pump schedule
If you are fortunate enough to have an employer that offers a lactation room, find out what the schedule looks like and how you can fit your pump sessions in. If not, you are not alone. If your employer does not offer a lactation room, you can make an anonymous request to your HR department for a more lactation-friendly work environment. Whether there is a designated lactation room, or a special accommodation made for you while you pump, coming up with a schedule will help both you and your employer know what to expect.
Some people will have set blocks of time on their calendar where they cannot be booked for meetings. Others may have more flexibility where the exact time may shift as needed.
Prep pump parts and bag the night before
Putting your pump parts together the night before can give you back some precious time during the day. It also helps you get organized and make sure you have everything needed for your sessions. Getting a pump bag like these Sarah Wells & Cimilre breast pump bags gives you enough room to carry all your assembled pump parts, spare pump parts, some snacks, and your water, all while having a little style.
Have extra pump parts
Avoid the stress of failing pump parts by trying to have extra spare parts and collection kits with you. Be sure to follow manufacturer guidelines for replacing pump parts to maintain optimum functionality. If you are assembling your pump parts the night before, having enough sets to get you through the day will make the setup and cleaning that much easier. If you don’t have extra sets on-hand, you’ll need to clean parts after each session.
Bring water and snacks
Proper hydration and nutrition are essential to not only your health and wellbeing but maintaining a healthy milk supply too. Have a large, reusable water bottle with you to stay hydrated. Keep snacks in your pump bag or keep some stashed at work. Having the right fuel for the day will help power you through your pump sessions.
Pump hands-free
While you really should refrain from working while pumping if possible, it is still extremely helpful to have a hands-free pumping bra. This gives you the flexibility to use your hands while pumping. If you have a rechargeable breast pump, it also gives you more mobility.
Set up a lactation station
Pumping in a comfortable “lactation station” will help get the milk flowing, create a better overall experience, and help you achieve your breastfeeding and pumping goals. A few tips include:
- Have pictures or videos of your baby to help encourage the milk to flow
- Listen to music, read a book, play a game, or watch a show to help you remain calm during pump sessions
- Know where you will store your milk after pumping, whether it’s a shared refrigerator, a refrigerator just for lactating employees, or an insulated cooler bag
Fine-tune the cleaning process
Cleaning your pump parts at work and possibly even leaving them there can help reduce the chances of forgetting parts for the next day. Find out what sink(s) you have access to and make sure to bring a separate basin (or plastic Tupperware) to wash your parts in. Be sure to use a separate sponge or bottle brush from any other dishes. Do not put pump parts directly into a shared sink. Cleaning pump parts should only take about 5 minutes. Then, consider how they will air dry before your next session, such as on a drying rack or in a hanging mesh bag by your desk.
Alternatively, you can opt to bring as many collection kits as are needed for each session throughout the day, then bring all the dirty parts home and wash them later that evening.
How often to pump
Figuring out the right pumping schedule may take some trial and error. However, there are some general thoughts to keep in mind.
- Make sure to pump on a schedule close to when baby is feeding or about every 3-4 hours, depending on your baby’s age and needs
- If your work schedule is erratic, plan to pump when there is a 10 to 15-minute window, even if you just pumped an hour ago
- Milk supply may determine the frequency of pumping
- Keep communication open with your manager, especially in the early days back as you and your body adjust
- It is a common misconception that doing just 1 big pump in the middle of the day will be as beneficial to you, baby, and your supply as multiple sessions throughout your workday. Eventually, your milk supply will drop if you are not pumping (stimulating) regularly.
Your return to work or school can come faster than you expect! Using the simple steps above will ensure that when that time comes, you, baby, your employer, and your childcare will all be ready. Remember that it is ok to lean on support if the transition feels hard. Look to support groups or friends and families in a similar time of life for opportunities to talk through your experience and feelings. Also, remember that access to lactation support and International Board Certified Lactation Consultants (IBCLCs) doesn’t stop after your return, so always feel comfortable asking for help, if needed.
“What you do today can improve all of your tomorrows.” – Ralph Marston