Pumping at Work: Expert Tips, Tricks, & Hacks

Congratulations on continuing to provide your milk for your baby! Each new step in the breastfeeding process often brings a few new challenges and considerations. The longer babies are breastfed, the greater the health benefits to both mother and baby. Plus, it's a great way to reconnect with your baby after separation.

As you consider returning to work, advanced planning, family, and workplace support help create success for working moms.

Returning to work often means learning how to pump effectively, advocate for your needs, and create a routine that supports both your professional goals and your feeding journey.

At CLS, we support moms in navigating the often-overlooked phase of returning to work through our personalized lactation consultation programs. Whether you are still on maternity leave and planning ahead or juggling meetings and pumping sessions, our lactation consultants offer compassionate guidance, expert tips, and practical tools tailored to your lifestyle.

In this blog, we discuss tips, tricks, and expert-backed strategies to help you feel confident, capable, and supported as you return to work.

Know Your Rights at the Workplace

Understanding your legal rights is one of the first steps to feeling empowered and prepared when heading back to work. There are several Federal and State laws in place designed to protect your ability to pump during the workday.

Under these laws, you have the legal right to pump at work, and your employer is required to provide both time and a private, non-bathroom space for you to do so. Be sure to check your specific State’s lactation laws to understand the full extent of your rights and any additional protections that may apply.

Even with legal backing, initiating the conversation with your employer can feel intimidating. Consider these tips to initiate conversation:

Start the conversation early, ideally before your maternity leave ends.
Be clear and solution-oriented by explaining how often you’ll need to pump and what you’ll need (time, space, privacy).
Present it as part of your return-to-work plan, showing you're committed to balancing your professional responsibilities and your baby’s health.
Recommend CLS to your employer to get assistance in creating breastfeeding-friendly workplaces.

Create Your Pumping Game Plan

A stress-free return to work starts well before your first day back. Planning your pumping routine in advance can ease anxiety, reduce surprises, and increase your chances of success.

Plan During Maternity Leave

Returning to work can feel like a whirlwind of logistical challenges and emotions, so it helps to get ahead of the curve. One of the best times to start preparing for your pumping routine is while you are still on maternity leave. This gives you space to plan thoughtfully and ease into the transition.

Start by asking yourself:

When and where will I pump at work?
How long will each session take?
What equipment will I need?

Creating your pumping plan in advance gives you the confidence to return to work feeling ready and supported.

Practice to be Prepared

Before returning to work, it is helpful to begin doing some regular pumping sessions. If your baby is breastfeeding well, typically it is recommended to spend the first 4 weeks of your baby's life holding your baby skin to skin, and breastfeeding on demand to allow your milk production to synchronize with your baby's needs.

Generally, at about 4 weeks of age, if breastfeeding is going well, it can be helpful to establish a regular routine of pumping daily to allow your body to begin to get the signal to make more milk for storage. Having at least 2 to 3 weeks prior to return to work can allow time to build up a supply. Once you have some milk collected, you may also want to consider introducing your baby to a bottle.

Practicing pumping at home gives you a chance to get familiar with your pump, fine-tune your routine, and identify any challenges early on. It can help you:

Understand how your body responds to pumping
Start building a freezer stash
Learn to clean and store pump parts efficiently

Practicing while you're still at home can also help you overcome common issues like poor suction, low output, or confusion about milk storage. Our lactation consultant can guide you in your practice sessions to help you feel ready and confident.

Pick the Right Pump

Choosing the right breast pump can make all the difference in your pumping experience. The best pump depends on your lifestyle, work environment, and personal comfort. You may consider a manual pump for occasional use, an electric pump for regular sessions, or a hospital-grade pump for higher efficiency and output.

Our consultant can help you:

Select the most suitable pump for your daily routine
Understand the pros and cons of various models:
- Manual vs. Electric
- Single vs. Double
- Battery-Operated vs. Plug-In
Maximize your insurance benefits to cover or offset the cost

The right pump doesn’t just save you time, it supports your comfort, milk supply, and long-term success for feeding while returning to work.

Pack Essentials in Your Pump Bag

A well-stocked pump bag is your secret weapon for stress-free pumping sessions at work. Having everything you need on hand helps you feel confident, organized, and ready for whatever the day brings.

Here’s a helpful checklist to get you started:

Breast pump (plus charger, batteries, or power adapter)
Extra pump parts and flanges in case of misplacement
Clean and sterilized milk storage bags or bottles labeled and ready
Insulated cooler with ice packs to keep milk safe
Cleaning wipes or a quick-rinse basin for convenient sanitizing
Hands-free pumping bra to multitask or simply relax
Nursing cover (if privacy is limited)
Small towel or cloth for quick cleanup or drying equipment
Photo or video of your baby to help trigger your let-down reflex

Being prepared minimizes surprises and makes pumping at work more manageable. Remember, pumping at work isn’t just about collecting milk. It’s about maintaining your connection with your baby, your comfort, and your confidence as a working mom.

Find Your Pumping Rhythm at Work

Once you have returned to work, one of the most important steps in maintaining your milk supply is establishing a consistent pumping routine. Finding your rhythm might take a little trial and error, but with planning, flexibility, and self-compassion, you’ll settle into a groove that works for you.

A good rule of thumb is to mimic your baby’s feeding schedule. If your baby eats every 2-3 hours at home, you should try to pump at the same frequency at work. This signals your body to keep producing the same amount of milk and prevents uncomfortable engorgement.

For example, if you’re working an 8-hour shift, you’ll likely need to pump 2-3 times during the workday, plus once before work and once after you get home.

Every workplace is different, so your routine may need adjusting. The key is consistency and treating your pumping time like any other essential part of your day.

Here are a few ways to help make it work:

Block time on your calendar and label it as a “private meeting” or “health break” to ensure privacy and protect your time
Set phone reminders to keep you on schedule, especially during busy days
Coordinate with your team or manager so your pumping time is respected and uninterrupted.

Making your pumping routine predictable not only protects your milk supply, it also reduces stress and helps you feel more in control.

Make the Most of Pumping Space

With a little creativity and preparation, you can make your pumping experience more comfortable, clean, and stress-free at your workplace.

Here are some simple yet effective tips to create a pumping environment that works for you:

Bring disinfectant wipes to clean any surfaces before setting up your pump
Use a pump bag with separate compartments for clean and used parts to keep things hygienic and efficient
Pack a small bottle of hand sanitizer and a towel or washcloth for quick cleanups, especially if a sink is not easily accessible
Wear layers for privacy and comfort, like a loose cardigan or pumping-friendly blouse
Wearable pumps make it easier to pump discreetly while on the go

If your workplace doesn’t have a designated pumping room, speak with your management about whether there’s an underused office, storage room, or conference room that can be reserved for pumping. At CLS, we can guide your employer in setting up a supportive, compliant pumping environment that respects your needs and rights.

Store & Transport Breast Milk Safely

Properly storing and transporting your breast milk helps ensure your baby receives safe, nutritious milk, whether you're prepping bottles for daycare, storing milk at the office, or shipping it home from a work trip.

With a few smart strategies, you can keep everything organized and feel more confident in your pumping routine.

Clearly labeling each container of milk helps prevent mix-ups and ensures milk is used while it’s fresh. Here’s how to keep it simple and effective:

Write the date and time on each storage bag or bottle
Include your baby’s name if the milk is going to daycare
Store in small portions (2–4 oz) to reduce waste and thaw only what’s needed for each feeding

If you’re traveling for work or separated from your baby, shipping your breast milk home might be your best option. Our CLS Ships service helps breastfeeding moms ship their milk home safely and efficiently from anywhere in the U.S.

Talk to our lactation consultant about how to prepare and set up your personalized milk shipping plan before your next trip.

Ready to feel confident in your return to work?

Pumping at work comes with its ups and downs. However, with thoughtful preparation and the right support, you can find your rhythm. Whether it’s blocking time on your calendar, assembling the perfect pump kit, or building your freezer stash, preparing to pump at work ensures both your baby’s health and your own well-being.

At CLS, we help you plan, prepare, and thrive as you transition back to work. Whether you are just beginning to plan your return or are already back on the job, our expert lactation consultants can help you build a strategy that fits your life and supports your professional goals.

To start your journey with our certified consultants, call us at 888-818-5653 or request an appointment online.