Going back to work can feel overwhelming! Learn practical strategies to prepare for your first day back and reach your breastfeeding goals.
Sydney White
January 15, 2025
Going back to work after having a new baby can feel overwhelming. You may wonder how you will be able to meet your breastfeeding goals after you return to work.
Let’s talk about a few strategies to prepare for your first day back to work:
Pumping -
1. How often should I pump?
In general to maintain your supply while away from your baby, you need to express the same amount of times while at work as your baby needs to be fed.
For example, if your baby will be fed 3 times during your workday, you need to pump 3 times to maintain your supply.
Frequent stimulation matters more than duration! Even 10 minutes of pumping can make a difference in supply maintenance.
2. Be familiar with your pump parts and settings
In general, here are a few things to think about:
Make sure you are fitted with the correct flange size. If your flange is too small or too large, it can cause pain, reduced milk supply, and nipple/tissue damage. If you think you may be sized incorrectly, you can schedule an appointment with a lactation provider who can properly size you.
Each mechanical breast pump comes with different settings and suction strength. Using a higher suction will not necessarily mean more milk. Instead, use a setting that feels similar to your baby’s suck.
Use a pump that you like! some text
Since you’ll be using it multiple times a day while at work, it’s important to get one that you like. Double electric pumps such as Spectra S1 and S2, are generally the best to use for long term use. There are cordless, hands-free, wearable options. Check with your health insurance to see what they will cover.
Building A Stash for Your First Day
1. How much do I need to leave with my baby?
Breastfed infants drink a total of 25-35oz daily after the first month of life. In order to calculate how much milk you need to leave with your infant, divide that amount by the amount of feedings your baby generally has.
For example, if your baby usually breastfeeds 7 times in 24 hours, that means your baby on average takes in 3.5 - 5 oz per feeding. If your infant will be fed twice while you are at work, you can leave 7-10oz of breastmilk for your baby.
2. Preparing to have enough milk:
Contrary to how it can feel, you do not need a deep freezer full of frozen breastmilk.
You want to feed your baby, not the freezer :)
Though, it can be a good idea to have a small stash of milk ready for your first day back to work, but that doesn’t mean you should be pumping all the time. Here are a few ways you can prepare a small stash:
A month before your return to work date, choose once a day that you will pump. This can be in between feedings, or at the end of one feeding. I highly suggest pumping in the morning or once overnight, since you have the highest volume at this time.
Pump for 10-15 minutes, using the last five minutes to do hands-on pumping (see more information here).
Bottle Feeding
1. When should I introduce a bottle?
If you plan to bottle feed at any point in your breastfeeding journey, it is recommended that you introduce a bottle between weeks 3-6 of life.
2. Practice Paced Bottle Feeding
Paced bottle feeding has many benefits, and can help your baby be successful going back at forth between nursing at the breast and bottle feeding.
Learn more about the benefits of Paced Bottle Feeding here.
One of the main concerns many breastfeeding moms have about when they go back to work is that their supply will drop. In the middle of a busy day, it can be hard to relax and take the time you need to fully empty your breast.
Remember that frequency matters more than duration for maintaining your supply.
1. What can pumping look like in my work day?
You want to pump or express your milk the same amount of times while at work as your baby needs to be fed.
If your baby will be fed 4 times during your workday, you need to pump 4 times to maintain your supply.
Frequent stimulation matters more than duration! Even 10 minutes of pumping can make a difference in supply maintenance.
Many families find it helpful to nurse their baby right before and right after they start work.
If your baby will be at daycare, consider asking the facility if they have a room for nursing mothers.
Looking for more support?
Going back to work can feel overwhelming, but you do not have to navigate it alone!
1. Sign up for our next Back to Work Basics class here
This class is full of practical strategies and refreshing encouragement for families preparing to return to work while breastfeeding.
This handy guide is full of helpful strategies and tips, including more information about your rights in the workplace, how to set your baby and yourself up for success for your first day, how to maintain your milk supply, and more!
3. Schedule an appointment to create an individualized back to work plan
Here at Cradle & Latch, we are dedicated to supporting your family! We understand every situation is unique and deserves individualized care.
Sydney White is a Registered Nurse and Certified Lactation Counselor providing breastfeeding support in San Diego County.
Lauwers, J., & Swisher, A. (2021b). Counseling the nursing mother: A lactation consultant’s guide (7th ed.). Jones & Bartlett Learning.
Walker, M. (2023). Breastfeeding management for the clinician: Using the evidence (5th ed.). Jones & Bartlett Learning
Disclaimer: This information provided in this blog article is for educational purposes only and is not intended as medical advice. While we strive to provide accurate and up-to-date information, it is important to consult with your qualified healthcare professional before making any decisions about supplementation or addressing concerns about your baby's weight gain. This information is not a substitute for professional medical consultation, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read here. For further information, please consult with a pediatric healthcare provider or visit reputable medical sources such as the American Academy of Pediatrics or the World Health Organization
