Returning to work doesn’t have to mean the end of your breastfeeding journey. The American Academy of Pediatrics and the World Health Organization recommend exclusive breastfeeding for the first six months, with continued breastfeeding alongside complementary foods for at least the first two years. Since many parents need to return to work well before this, expressing milk at work often becomes an important part of meeting these goals. With the right support, tools, and knowledge, you can continue to provide breast milk for your baby while navigating your career. Whether you're returning to work in an office, out in the field, on your feet, or behind a desk, we've got you covered with practical tips and must-know rights for expressing milk at work.

Thanks to the PUMP Act (Providing Urgent Maternal Protections), most employers are now required to provide:

• A private, non-bathroom space for pumping
• Reasonable break time for pumping, as frequently as needed
  

These protections apply for up to one year after your baby’s birth—and in some states, even longer.

If you’re unsure about your rights, you can visit the US Department of Labor’s FLSA Protections to Pump At Work website.

1. Plan ahead.
   Before returning to work, talk to your employer about where and when you'll be able to pump. Set up a schedule that aligns with your baby’s feeding routine—typically every 2–3 hours. Talk with co-workers who may have previously pumped at your workplace for helpful tips and support. And if you’re the first–be an innovator to pave the way for future employees!
   
   
2. Stock your pump bag.
   Essentials include your pump and parts, storage bags or bottles, and a cooler if refrigeration is unavailable. It’s also nice to have cleaning wipes if you do not have access to a sink to wash your parts between use, and a hands-free pumping bra. Don’t forget snacks and water—you need fuel, too!
   
   
3. Make your pumping space your own.
   Bring a photo of your baby or a short video to help with letdown. A comfortable, relaxed space, and a familiar scent (like a baby blanket) can also help trigger milk flow.
   
   
4. Communicate with your team.
   Let your coworkers or manager know that you’ll be unavailable during pump breaks. Clear, respectful communication goes a long way.
   
   
5. Don’t stress over output.
   Some days you'll pump more, some less. That’s normal. What matters most is consistency and care for your baby and yourself.

Balancing work and breastfeeding is no small feat—but you don’t have to do it alone. Nest Collaborative’s team of IBCLCs are here to support you every step of the way. From helping you build a pumping plan, to understanding your rights in the workplace, and troubleshooting supply fluctuations, we’re here for you.

➡️ Explore more breastfeeding and pumping FAQ’s here

➡️ Book a virtual lactation consultation appointment here