Pumping at Work Made Easy

Let's be real: going back to work while breastfeeding can feel overwhelming. Between navigating pumping schedules, finding a private space, and keeping up your milk supply, it's a lot to juggle. But here's the good news—with the right preparation and a few smart strategies, pumping at work can become just another part of your routine (well, almost).

Whether you're heading back to the office in a few weeks or you're already in the thick of it, this guide will help you pump at work with confidence, comfort, and a whole lot less stress.

Know Your Rights (Yes, You Have Them!)

First things first: you have legal protections when it comes to pumping at work. Under the Fair Labor Standards Act (FLSA), employers are required to provide:

• Reasonable break time to express milk for up to one year after your baby's birth
• A private space (not a bathroom!) that's shielded from view and free from intrusion

If your workplace doesn't have a dedicated lactation room, don't be afraid to speak up. You deserve a clean, comfortable space to pump—and it's the law.

Pro tip: Before your first day back, reach out to HR or your manager to confirm where you'll be pumping and how breaks will be handled. Getting this sorted early takes one big worry off your plate.

Create a Pumping Schedule That Works

Consistency is key when it comes to maintaining your milk supply. Most moms find that pumping every 2-3 hours (or whenever your baby would normally nurse) works best.

Sample pumping schedule for an 8-hour workday:

• 7:00 AM – Nurse baby before leaving
• 10:00 AM – Pump at work
• 1:00 PM – Pump at work
• 4:00 PM – Pump at work
• 6:00 PM – Nurse baby when you get home

Of course, every mom and baby is different, so adjust based on your supply and your baby's feeding schedule. The goal is to mimic your baby's nursing pattern as closely as possible.

Tip: Set reminders on your phone so you don't accidentally skip a session. It's easy to get caught up in meetings or deadlines, but staying on schedule helps protect your supply.

Invest in the Right Gear

Having the right pumping essentials can make all the difference between a stressful session and a smooth one.

Must-haves for pumping at work:

1. A quality breast pump Whether you're using a hospital-grade pump, a portable electric pump, or a wearable pump, make sure it's efficient and comfortable. Many insurance plans cover breast pumps, so check your benefits.

2. Hands-free pumping bra This is a game-changer. A hands-free pumping bra lets you multitask—answer emails, scroll your phone, or just relax—while you pump. Look for one that's comfortable, supportive, and easy to use.

Shop our Hands Free Pumping Journey Bra for all-day comfort.

3. Nursing-friendly work clothes Choose tops with easy access for pumping. Button-downs, wrap tops, and nursing-friendly dresses make pumping sessions so much easier.

Browse our nursing-friendly tops designed for working moms.

4. Insulated cooler bag Keep your expressed milk fresh with a small cooler bag and ice packs. Store it in the office fridge if available, or keep it at your desk.

5. Extra pump parts Keep a spare set of flanges, valves, and bottles at work. Trust us—you don't want to realize you forgot a crucial part mid-pump.

6. Cleaning supplies Bring dish soap, a bottle brush, or sanitizing wipes to clean your pump parts between sessions. Some moms prefer the "fridge hack" (storing used parts in the fridge between pumps), but do what feels right for you.

Make Your Pumping Space Comfortable

Even if your pumping space isn't a Pinterest-worthy lactation lounge, you can make it work for you.

Ways to create a cozy pumping setup:

• Bring a small pillow or cushion for back support
• Keep a water bottle and snacks nearby (pumping makes you thirsty and hungry!)
• Play calming music or a white noise app
• Look at photos or videos of your baby to help with letdown
• Bring a cardigan or shawl if the room is chilly

Mindset matters: Try to view pumping time as a mini break in your day—a few minutes to breathe, hydrate, and think about your baby.

Communicate with Your Team

You don't owe anyone a detailed explanation, but a simple heads-up can help things run smoothly.

What to say:

• "I'll be stepping away for 15-20 minutes a few times a day to pump. I'll make sure my work is covered."
• "I'm blocking off time on my calendar for pumping breaks—please schedule around those times if possible."

Most colleagues will be supportive, especially if you're clear and confident about your needs.

Troubleshooting Common Pumping Challenges

Low output at work? Stress, distraction, and being away from your baby can all affect letdown. Try:

• Looking at photos or videos of your baby
• Listening to a recording of your baby's sounds
• Doing deep breathing or visualization exercises
• Massaging your breasts before and during pumping

Not enough time to pump? Talk to your manager about adjusting your schedule or combining shorter breaks. Remember, this is temporary—and it's protected by law.

Feeling awkward or self-conscious? You're doing something amazing for your baby. Pumping at work is normal, necessary, and nothing to feel embarrassed about. The more you do it, the more routine it becomes.

Stay Organized and Prepared

Daily pumping checklist:

• Pump parts (flanges, valves, bottles, membranes)
• Hands-free pumping bra
• Cooler bag with ice packs
• Labels for milk storage
• Cleaning supplies
• Charger for electric pump (if needed)
• Water bottle and snacks

Pro tip: Keep a "pumping bag" packed and ready to grab each morning. One less thing to think about!

Give Yourself Grace

Some days, pumping at work will feel seamless. Other days, you'll forget a part, miss a session, or feel frustrated. That's okay. You're doing your best, and that's more than enough.

Remember: every ounce counts, but so does your mental health and well-being. If exclusive pumping becomes too stressful, it's okay to supplement with formula. Fed is best, always.

Final Thoughts: You've Got This

Pumping at work is a juggling act, but with the right tools, a solid plan, and a little self-compassion, you can absolutely make it work. You're providing for your baby, excelling at your job, and showing up for yourself—and that's incredible.

Ready to gear up for pumping success? Explore our collection of hands-free pumping bras and nursing-friendly workwear designed to make your pumping journey easier and more comfortable.

You're doing an amazing job, mama. Keep going. 💙