In this week’s episode of Just Jenn, I welcomed Lindsay McGuire from The Milk Bank back to the podcast to talk about the practical and emotional realities of returning to work while breastfeeding.
I didn’t breastfeed, so I can’t speak from personal experience. But I hear from so many women about the logistical gymnastics this transition requires, and how often they feel pressure to make the entire process invisible.
Preparing ahead of time won’t eliminate every challenge. But it can help you return with a plan, the right equipment and a clearer understanding of the support available to you.
Tip #1: Start Planning Before You Return
Once you begin thinking about your return, start asking what pumping at work will actually look like.
Where will you pump?
Is the space private and available when you need it?
Does it have a sink to allow you to clean your pump parts?
Does it have an outlet, a comfortable chair and a surface for your pump?
Where will you safely store your milk?
How much time will you need for setup, pumping, cleanup and storage?
Do you have a plan to stay hydrated and account for the increased fluid intake needed for breastfeeding moms?
These details may sound small, but they can make a big difference during a busy workday.
Tip #2: Find an Internal Advocate
Identify someone inside your organization who can help you understand the process and advocate for what you need.
That person might be:
A human resources representative
Your manager
A workplace wellness leader
Another mom who has pumped at work
Ask whether your organization has a written lactation policy and what resources are available. In general, most nursing employees are entitled under federal law to reasonable break time and access to a private place to pump that is not a bathroom during the first year after birth.
Sometimes another employee who has already navigated the process can also tell you what the official policy leaves out or help share their experience.
Tip #3: Practice Before the First Day
Consider doing a trial run before maternity leave ends.
Pack your supplies. Use the pump you plan to take to work. Practice storing and labeling milk. Estimate how long the entire process takes. A trial day can help you spot small problems early and make adjustments at home instead of five minutes before that next meeting.
Tip #4: Choose Equipment That Works for You
Pumping equipment is not one-size-fits-all. Before returning to work, give yourself time to learn how your pump operates and determine what feels most comfortable for you.
Consider:
Pump portability and battery life
Flange size and fit
Milk storage bags or containers
A cooler and ice packs
A hands-free pumping bra
Cleaning supplies
An extra set of parts
A backup manual pump
This may also be one area where it is worth treating yourself. A comfortable pump bag, a good cooler or an extra set of parts can help remove some friction from an already demanding process. Also be sure to check with your health insurance provider to see if they provide coverage to help purchase your pumping equipment.
Tip #5: Lean on Your Support System
Preparing to pump at work is not solely the responsibility of the person producing the milk. Partners and family members can help by:
Washing pump parts
Packing the pump bag
Organizing milk
Handling another part of the morning routine
Helping protect rest
Workplace support matters too. Managers can protect pumping time. Coworkers can respect calendar blocks. Leadership can make sure the lactation space is functional and accessible.
Support is not simply saying, “You’re doing great!” It is helping carry the load. Don’t be afraid to ask for the help you need from your support system.
One Last Thought: Show Yourself Grace in the Transition
A plan can help, but returning to work may still require trial and error.
Your schedule may change. Your pumping needs may change.
Some days will go smoothly. Other days may involve a forgotten pump part, a long meeting or a cooler bag left on the kitchen counter.
None of that means you have failed. So be prepared to show yourself some grace.
You’ve got this.
Listen to the full episode of Just Jenn featuring Lindsay McGuire from The Milk Bank for more practical guidance and an honest conversation about returning to work while breastfeeding. Then share the episode with a parent, partner, manager or coworker who could help make this transition a little easier for someone else.
Have a Question Top of Mind?
Email justjennunfiltered@gmail.com and it may be answered on an upcoming mailbag episode!.
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