Going back to work after maternity leave is a huge transition. You’re not just figuring out your commute and childcare — you’re also wondering how to keep breastfeeding (or pumping) going without burning out. Let’s build a plan that feels doable, not perfect.
How Often Do I Need to Pump at Work?
A simple rule of thumb: try to protect the number of milk removals in 24 hours that’s working for you now. If baby usually feeds 8 times a day, you’ll want some combination of nursing and pumping that adds up close to that.
For many parents working a typical 8–9 hour shift, that looks like:
- Nursing before you leave home
- Pumping 2–3 times during the workday
- Nursing in the evening and overnight as needed
Sample Pumping Schedule (Full-Time Day Shift)
Adjust times to fit your actual schedule — this is just a starting template.
- 6:30 am: Nurse baby before you leave
- 9:30 am: Pump at work
- 12:30 pm: Pump at lunch
- 3:30 pm: Pump before heading home
- 6:30 pm: Nurse baby
- Bedtime + overnight: Nurse on demand
Some parents only fit in two pumps at work; others squeeze in a short “bonus” session in the car. The right plan is the one you can actually sustain.
Make Pumping Easier on Yourself
- Use a hands-free pumping bra so you can scroll, answer emails, or just breathe.
- Keep a spare set of pump parts at work if you can — huge stress reducer.
- Label milk by date and keep a small cooler bag ready for transport.
- Have realistic expectations: output can vary day to day and that’s okay.
When Pump Output Feels Low
A single session doesn’t have to match a full bottle. Think of your daily total instead. Strategies that can help:
- A few minutes of breast massage before and during pumping
- Trying a slightly higher or lower suction level to see what your body likes
- Listening to relaxing music or looking at photos/videos of your baby
If pumping feels discouraging or painful, that’s a great time to reach out. Sometimes a small tweak in flange size, schedule, or expectations can completely change how sustainable this feels.
As always, this article is educational and not a substitute for medical advice. Your healthcare team and your baby’s pediatrician know your specific situation best.