Going Back to Work? Tips for Pumping and Storing Breast Milk

1 March 2025

Whether you're eagerly heading back to work after your maternity leave or feeling a bit like time is moving too fast (or maybe a little of both), juggling breastfeeding alongside your return to work can feel overwhelming. But fear not, mama—you can totally rock this! One of the key components is figuring out the pumping and storing part, which can be a game-changer for you and your baby.

With a little preparation, the right mindset, and some handy tips, you'll find that expressing milk at work and safely storing it for your baby can become second nature. In this article, we’re diving into everything you need to know about pumping and storing breast milk when you go back to work, from planning your pumping schedule to storage best practices and maintaining your milk supply.

Why Is Pumping Important When You Return to Work?

You’ve established a breastfeeding routine with your little one, and now, you’re heading back to work. No need to worry! With regular pumping, you can continue providing your baby with the health-packed goodness of breast milk, even if you’re not physically there.

Breast milk is not just food; it's a super nutrient-dense, immune-boosting package for your baby. Pumping helps:

- Maintain your milk supply.
- Keep up with your baby's feeding schedule.
- Avoid engorgement and discomfort.
- Help keep the bond between you and your baby strong, even while you're apart.

So, let’s dive into some tips that will help make the whole "pump and store" process smoother than a fresh jar of baby food!

Create a Pumping Schedule That Works for You

Track Your Baby’s Feeding Schedule

Before you go back to work, take note of when and how often your baby feeds. Newborns need to eat frequently—about every 2-4 hours. When you’re back at work, try to mimic this schedule by pumping as often as your baby would feed. This will help keep your milk supply consistent.

Block Off Your Pumping Time at Work

One big tip for success? Schedule those pumping sessions into your workday just like you would a meeting. If there’s a particular time you’ll likely have a break or some downtime, use that to your advantage. Don’t be afraid to block it off on your calendar. Federal law in the U.S. actually requires that employers provide reasonable break time for new moms to pump—and a private, non-bathroom space to do it. (Be sure to talk to your employer ahead of time to iron out the details. Communication is key!)

Aim for 2-3 Pumping Sessions Per Workday

Most working moms pump around 2-3 times during an 8-hour workday. If you're working longer hours, you may need to add another session. A good rule of thumb is to pump about every 3-4 hours—so roughly between mid-morning, lunchtime, and mid-afternoon. Remember, you want to match your pumping schedule to your baby’s eating schedule, as closely as possible.

Tip: Set reminders on your phone or use an app to track your pumping sessions. This way, you don’t lose track of time during a busy workday!

How to Use Your Breast Pump Like a Pro

Choose the Right Breast Pump

You’re going to be spending plenty of time with your breast pump, so make sure it’s the right one for you. There are two main categories:

- Manual Pumps: These require hand pumping and are best for occasional use.
- Electric Pumps: These are more efficient, especially for regular pumping. They usually come in single or double pump options.

For working moms, a double electric pump is often the best choice. It cuts down on pumping time by allowing you to pump both breasts simultaneously. Also, check if your health insurance covers the cost of a pump!

Learn How to Operate Your Pump

Before your first day back at work, get cozy with your pump. Read the instructions, watch some YouTube videos, or even talk to a lactation consultant if needed. Practice using the pump while you're still at home with your baby in case any issues arise.

Get Comfortable with Pumping

Picture this: You’re in your designated pumping space, and you’re rushing to finish up because you’re worried about your next meeting. Stressing during pumping will only make things harder. If you’re feeling anxious, your milk might let down more slowly, and the whole thing can start to feel like a chore.

Try to relax. Maybe listen to music, podcasts, or even bring along a picture of your baby to gaze at while you pump. You could even take a break to look at some baby videos on your phone (we know, that’s what you do all the time anyway, right?).

Pump Pads to the Rescue!

It’s totally normal to experience some discomfort during pumping, especially in the beginning. A lifesaver? Breast pump pads (yes, they exist!). These little cushions go inside the pump flanges and make the process a lot more comfortable.

Smart Tips for Storing Breast Milk

Now that you've successfully pumped that liquid gold (go you!), how do you store it safely?

Use BPA-Free Breast Milk Storage Bags or Bottles

Breast milk storage bags are convenient, especially if you’re freezing milk, since they lay flat and take up less space. Make sure to:

- Use BPA-free milk storage bags or containers.
- Clearly label each container with the date and time you expressed the milk (first in, first out—just like in the pantry!).

Storing Breast Milk at Work

If you can store your milk in a fridge at work, that’s great! Most workplaces will allow this, but if you’re not sure, check with HR or your supervisor. If a fridge isn’t available, you can use a cooler bag with ice packs to keep the milk fresh.

- In the fridge: Breast milk can stay good for up to 4 days. Make sure to store it at the back of the fridge where the temperature is most consistent.
- In a cooler bag: Breast milk can be safely stored for up to 24 hours if kept at or below 39°F (4°C).

Tip: Immediately refrigerate the milk after pumping. Try not to leave it at room temperature for more than 4 hours.

Freezing Breast Milk for Future Use

If you’re pumping extra milk or won’t be using it within the next few days, freeze it for later.

- Freeze breast milk in small quantities (2-4 ounces) to prevent waste. You can always thaw more if needed.
- Breast milk can be stored in the freezer for up to 6 months (and sometimes longer!).
- Make sure there is space for the milk to expand as it freezes to avoid cracking containers.

Pro Tip: Store frozen milk flat, and once frozen, stack it upright in your freezer. This will keep things organized and easy to grab when you need it.

Don’t Forget to Take Care of Yourself

It's easy to focus on your baby and forget about your own needs, but self-care is crucial. Maintaining your own health and well-being is part of keeping up your milk supply too!

- Stay Hydrated: Drink plenty of water—seriously, it’s a game changer.
- Eat Nutritiously: You’re still nourishing another human, so keep up with healthy snacks.
- Take Breaks: Try to relax during your pumping sessions. Don’t feel pressured to get through it quickly.

If you’re ever feeling overwhelmed, remember: you’re doing your best, and that’s more than enough. Give yourself grace. You're a powerhouse, and you've got this.

Let Your Support System Help

You don’t have to do this all alone. If you have a partner, family, or friends who are willing to help, let them! They can pitch in by washing bottles, organizing the stored milk, or even just giving you moral support.

Sometimes, finding other working moms who are in the same boat can be a real lifesaver. Join a breastfeeding group or find online communities where you can share tips, stories, and get encouragement. It makes a world of difference to feel understood and supported.

What If Pumping Isn’t Going Well?

Let's be real—pumping can be challenging sometimes. If things aren’t going as smoothly as you'd hoped, don’t hesitate to reach out for support. Sometimes all it takes is a small adjustment, like changing the pump speed or flange size. A lactation consultant can provide individualized tips to make sure you’re comfortable and producing milk efficiently.

And remember: Breastfeeding success looks different for everyone. Whether you’re pumping full-time or supplementing with formula, the most important thing is that both you and your baby are healthy and happy.

You’ve Got This, Mama!

Returning to work after maternity leave is a big transition, but with some planning and a little trial and error, you'll find your rhythm. Pumping and storing breast milk may feel foreign at first, but soon enough, it’ll become just another part of your daily routine. Be patient with yourself, stay flexible, and most importantly, give yourself a big pat on the back for doing an awesome job as both a mom and a working professional.

In case no one’s told you today, you’re a total rockstar—keep going!