Returning to work after having a baby is one of the most emotional and practical challenges a new mom can face.
You’ve spent weeks, maybe months, wrapped up in the cocoon of feeding, bonding, and adjusting to life with your newborn—and now it’s time to step back into the workplace.
For many mamas, that transition can feel overwhelming.
As someone who has not only worked with countless mothers in maternity and labor and delivery but also walked this journey myself, I want to remind you of this: you are not alone.
Going back to work while breastfeeding isn’t just about logistics—it’s about grace, confidence, and learning to advocate for yourself and your baby.
Let’s talk about the real struggles, the practical solutions, and the spiritual encouragement that will help you on this journey.
Facing the Transition Back to Work
I see this all the time with my coworkers in the hospital.
Many of them are new moms, adjusting to 12-hour shifts while still wanting to provide breastmilk for their little ones.
Even though we often have a designated lactation room, the reality of work is that things get busy—sometimes overwhelmingly so.
Nurses, secretaries, teachers, engineers, prison guards… every workplace has its own culture and its own pressures.
And that’s often where the guilt creeps in.
Moms worry:
“If I take this break, I’ll put extra work on my coworkers.”
“If I ask for time, will my productivity be questioned?”
“If I get up from my desk, will people think I’m slacking?”
But here’s the truth I always remind moms: taking a 20–30 minute break to pump is not selfish—it’s wise.
In fact, breastfeeding protects your baby and you.
A pumping break may feel like an interruption, but it beats missing three days of work when your little one is sick.
Advocate for Yourself
Sometimes, you may be the first breastfeeding mom your employer has ever worked with.
That was Mama Jane's story years ago. There weren’t clear policies, and she didn’t know how to use her voice. Things have changed since then, but the need to advocate for yourself remains.
That means:
Talking to HR before you return to work.
Learning your company’s breastfeeding policies (by law, they must provide a space that is not a bathroom).
Having open conversations with coworkers about your pumping needs.
You don’t have to apologize.
Breastfeeding is not a luxury—it’s healthcare for your baby.
Sometimes this advocacy will even open the eyes of others.
I remember one story Mama Jane shared about her daughter’s workplace. A man admitted he’d never even thought about maternity or breastfeeding policies in his nonprofit. That one conversation inspired him to go back and investigate.
Your voice may spark change for more than just yourself—it may shape the culture for future moms, too.
Pumping Without Guilt
So let’s talk about the pumping itself.
I often recommend that moms start pumping two to three weeks before returning to work, just to get comfortable with their pump and start storing a little milk.
But don’t overdo it early—you don’t want to create an oversupply. In those first weeks postpartum, your baby and your body are still learning each other’s rhythm.
Once you’re at work, a simple pumping schedule is often enough:
Pump in the morning before leaving.
Pump twice during an 8-hour shift (once mid-morning, once at lunch).
Breastfeed when you get home.
If you’re working longer shifts, add another pumping session as needed.
And yes, there are wearable pumps now that allow some women to pump while they work. While I always advocate for taking a break, these tools can be lifesavers when things get busy.
And if you miss a session? Please hear me: don’t beat yourself up. Just pick up where you left off. Your body and your baby are resilient.
Building Your Support Team
One of the biggest keys to success is surrounding yourself with supportive people.
Coworkers: Don’t be afraid to ask them to cover for you for 20 minutes. Remind them that your baby will be healthier because of it, which ultimately benefits everyone.
Caregivers: Choose someone who respects your breastfeeding goals. I’ve seen both sides—caregivers who resisted and caregivers who embraced the plan. When you find someone who says, “I’ve got this, mama,” it makes all the difference.
Family: Invite dad, grandma, or a trusted friend to help with bottle-feeding practice. Babies often resist bottles from mom, but they may accept one more easily from someone else.
Motherhood was never meant to be walked alone. The right support turns frustration into freedom.
When Formula Becomes Part of the Plan
I want to say this clearly:
If your reality means supplementing with formula,
you are not failing.
Sometimes, a baby takes breastmilk at night and formula during the day. Sometimes, a mom simply cannot keep up with pumping at work.
Sometimes, peace of mind for the whole family means adjusting expectations.
That’s okay.
As I often tell moms: “Any breastfeeding is success.”
Your bond with your baby isn’t measured in ounces. It’s measured in love, presence, and faithfulness.
Protecting Your Marriage
One piece of this journey that often gets overlooked is how it affects your marriage.
The truth is, postpartum life can create distance between husbands and wives. Mom is exhausted, touched-out, and focused on the baby. Dad may feel left out or unsure of how to help.
Add in the stress of returning to work, and tension can build quickly.
That’s why communication is so vital.
Talk openly with your husband about your needs.
Ask him what he needs too.
Sometimes it’s as simple as saying, “I need a bath and 20 minutes alone.”
Other times, it’s as simple as a hug.
Don’t underestimate how powerful a hug can be for both of you.
And yes—make time for each other.
Date night doesn’t always mean a Friday dinner out.
It might be breakfast together, a walk around the neighborhood, or a living room picnic after the kids are asleep.
Protecting your marriage protects your whole family.
The Spiritual Piece
I can’t talk about this journey without bringing in our Catholic Faith.
Motherhood is sanctifying.
Sleepless nights, the stress at work, the sacrifice of pumping—it all has eternal value when united with Christ.
One practice that helps me and that I often recommend is the evening Examen from St. Ignatius. It’s just 5–10 minutes at the end of the day:
Thank God for blessings (a baby who fed well, a kind coworker, a supportive husband).
Acknowledge where you fell short or relied on yourself instead of God.
Ask forgiveness and grace.
Make a simple plan for tomorrow.
This simple reflection lowers resentment, restores perspective, and keeps you rooted in gratitude.
And don’t forget—breastfeeding itself can be a moment of prayer.
Those quiet minutes in the rocking chair, or in the middle of the night, are an invitation to listen for God’s whisper.
He meets us in our ordinary, and He meets us in our motherhood.
Grace for the Journey
Mamas, this journey of breastfeeding and returning to work isn’t easy.
But it is possible—with planning, support, self-advocacy, and most importantly, grace.
There will be hard days.
There will be tears.
There will be moments when you feel like giving up.
But there will also be victories—when your baby takes the bottle for the first time, when your coworkers cheer you on, when you reconnect at the end of a long day and realize: this is worth it.
Remember, you don’t have to do it perfectly. You just have to keep showing up, with love, with persistence, and with faith.
Because I know how overwhelming this season can feel, I’ve created a free resource just for you:
7 Strategies for To Return To Work While Breastfeeding
In it, you’ll find practical tips, encouragement, and reminders that you can do this. You are not alone, and you don’t have to figure it out by yourself.
Grab your free copy today and let it be your companion as you step into this new season with confidence and grace.