How to manage breastfeeding when you go back to work

Going back to the office while you're still breastfeeding takes some careful planning. Here's what you need to think about.

The World Health Organization recommends breastfeeding babies exclusively for the first six months. Unfortunately, many new mothers have to go back to work before that. But being prepared can make things easier, says Sister Andrea Vinnicombe, obstetric unit manager at Mediclinic Constantiaberg.

Maintaining milk supply

Your breasts produce milk based on demand, so you’ll need to express regularly to maintain your milk supply. “You’ll probably need to express milk at least twice while you’re at work, and possibly three or four times during the day to keep up your milk supply,” says Sister Andrea.

This wasn’t possible for Lorinne, a teacher who returned to work when her baby was 14 weeks old. “I was breastfeeding twice a day and pumping twice a day,” she explains. After a half-hour feed before work at 6:15am, Lorinne’s only opportunity to pump would be during second break at 1pm. Within two weeks of returning to work, her milk supply started to drop and at seven months, it was too low to keep breastfeeding.

Choosing a pump

Sister Andrea suggests getting a good-quality breast pump that lets you pump both breasts at the same time to save time, but it’s important to find what works best for you. Shani, a magazine editor who returned to work when her baby was four months old, found a single pump worked fine as she preferred to express one breast at a time. On the other hand, Lorinne ended up buying a second breast pump for simultaneous expressing.

Finding a spot

Not every workplace is set up for breastfeeding moms. Anna, a lawyer who returned to work when her baby was six months old, had to book a meeting room for expressing milk at the office. This was also the case for Shani. Meanwhile, Lorinne had to use her classroom.

Timing is everything

Managing your milk supply means keeping track of feedings and pumping. “My best advice is to set aside a time in the day to pump milk and stick to it, no matter what,” says Lorinne.

Sister Andrea agrees. “Try to create a schedule where your baby’s feedings when you’re away match your pumping sessions and fit with your feedings at home,” she says. “For example, if you pick up your baby at 5pm, ask your childcare provider not to feed baby for 1-2 hours before you get there.”

Your schedule will be unique to you as it should fit into your routine. However, Sister Andrea says you should try to pump three times during an eight-hour work shift, or about every three hours you’re away from your baby.

“Block out time in your calendar for pumping and eating so your team knows when you’re unavailable – and stick to it!” says Shani.

Your night feeds will likely increase. “Many babies will start breastfeeding more often during the night once moms have returned to work, especially during the first few weeks,” says Sister Andrea. This helps with milk supply because prolactin, the hormone that boosts milk production, is higher during night feedings. But feeding at night can also be exhausting. “It's tiring to breastfeed all night and then still have to wake up or stay up to work a full day,” says Anna.

Breastfeeding on demand on weekends will help rebuild your milk supply, advises Sister Andrea.

Storing milk

Breastmilk should ideally be stored in the fridge, but it can also be kept at room temperature (between 19-26°) for six to eight hours, says Sister Andrea. She suggests building up a supply in the freezer for days when you can’t pump enough. “You can store breast milk in the freezer for 6-12 months,” she explains.

Anna recommends using breastmilk bags instead of bulky bottles. Both she and Shani chose to keep their milk in a cooler bag with ice packs. If you’re using the office fridge, Lorinne suggests setting a phone reminder so you don’t forget your milk.

Easing in

Returning to work can be stressful and it’s normal for it to affect your milk supply. Shani, Lorinne, and Anna all found the transition tough, but with a little planning and some trial and error, they made it through.

Remember, it’s okay to ask for help when you need it, and don’t hesitate to set clear boundaries at work to ensure you have time for pumping milk.