As a mum of four and a midwife, I know firsthand that returning to paid work after having a baby is hard work, especially when you’re breastfeeding. Whether it’s your first baby or your fourth, the thought of juggling work, feeding, and the thought of leaving your baby can feel completely overwhelming. But with a bit of planning, going easy on yourself and a lot of self-compassion, you’ll be able to find a groove that works for both you and your little one.
Becoming emotionally ready
A lot of factors may come into play when deciding when to return to work after having a baby. Whether you are returning to work for financial reasons or because you feel ready, returning to work can bring a mix of relief (hello, adult conversation!) and guilt (how will baby manage without me?). It’s okay to feel all the feelings. You’re not alone in this, every mum goes these feelings. It is important to acknowledge your feelings, lean on your support system, and take it easy on yourself.
Preparing for returning to work
Preparation is the best way to help ease the transition back to work. If you’re breastfeeding start by planning your pumping routine. If you haven’t already, it’s a good idea to start pumping a few weeks before your return to work to build a stash of milk. This also gives you time to get comfortable with the pump and figure out how often you’ll need to pump to maintain your supply.
Invest in a good quality breast pump—one that’s efficient and comfortable. You’ll be spending a fair amount of time with this device, so it’s worth getting one that works well for you. A hands-free option can be a game-changer, freeing you up to work or relax while you pump, it is just important to make sure that it has sufficient suction strength to maintain your supply.
Communicating with Your Employer
Open communication with your employer is crucial. Before your return, have a conversation about your need for pumping breaks. The law is on your side here—employers are required to provide extra time and space (that’s not a bathroom!) for breastfeeding mums to pump. It’s important to set expectations so that both you and your employer are on the same page.
If you’re worried about how your colleagues will react, remember that you’re doing something amazing for your baby. Most people will understand and support you, and if they don’t, it’s on them, not you.
Establishing a Routine
Once you’re back at work, establishing a routine will help you manage your time and reduce stress. Try to pump at the same times every day to maintain your milk supply, it can make it easy if you try to pump at the times that you would normally be feeding your baby. You might find it helpful to set reminders on your phone. Keep in mind that some days will go smoother than others, and that’s okay.
Storing breast milk at work can be a bit of a juggle but it’s manageable. Ask your employer if there is a staff fridge that you can use to store your labelled breastmilk in while you are at work. Make sure you have a cooler bag and ice packs to keep your milk fresh while transporting home. Label everything clearly, and consider keeping an extra set of pump parts at work in case you forget something.
Staying Connected with Baby
One of the biggest challenges of returning to work while breastfeeding is feeling connected to your baby. While you’re apart, sending your little one with something that smells like you—like a shirt you’ve worn—can provide comfort. And when you’re home, make the most of your time together with skin-to-skin contact and extra cuddles. Some women like to feed their baby before they leave for work and when they get home to help continue that bond with your baby.
For those moments when it feels like too much, remember why you’re doing this. You’re providing your baby with the best nutrition possible, and that’s something to be incredibly proud of.
Self-Care is Non-Negotiable
In the midst of caring for your baby and working, it’s easy to put yourself last. But self-care isn’t just a buzzword—it’s essential. Make time for rest, stay hydrated, and nourish your body with good quality food. If you’re struggling with milk supply or feeling overwhelmed, don’t hesitate to reach out for support. Whether it’s from a lactation consultant, a fellow mum, or a trusted friend, there is lots of people who can help you.
Returning to work while breastfeeding is a journey that comes with its own set of challenges and triumphs. Remember, you’re not just going back to work—you’re stepping into a new chapter of motherhood, one where you’re balancing both your professional life and your role as a mum. Everyone finds this transition challenging in their own ways and you’re doing an amazing job.
Written by Lauren Brenton
Endorsed Midwife & Mum of 4
Founder One Mama Midwife Pty Ltd