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Breastfeeding as a Working Mom: 5 Tips from Someone Who’s Been There


Breastfeeding as a working mom is no easy feat. You’re juggling work deadlines, pumping schedules, and the constant worry about whether you’re producing enough milk for your baby. I’ve been there—crying in a bathroom stall with my pump because my milk wouldn’t flow. It’s hard, but it’s also doable. Here are five tips that helped me, and I hope they’ll help you too.

1. Find Your Pumping Groove

It’s not just about pumping—it’s about finding the right time to pump. Schedule your sessions as close to your baby’s feeding times as possible. For example, pump during your lunch break or whenever you’d normally feed your baby. If your office is chaotic, book a private room or block your calendar. A consistent schedule helps maintain your milk supply and gives you a little “me” time in the middle of a busy workday.

2. Choose the Right Pump and Accessories

Invest in a quality breast pump that suits your needs. I learned the hard way that not all pumps are created equal. If you’re always on the move, a portable, hands-free pump can be a lifesaver. Don’t forget extras like storage bags, a pumping bra (game changer!), and spare parts. Trust me, nothing ruins your day faster than realizing you forgot your flanges.

3. Store Milk Like a Pro

Storing breast milk doesn’t have to be complicated. Use breast milk storage bags or bottles and label them with the date and time. Fresh milk lasts:

  • 4 hours at room temperature
  • 4 days in the fridge
  • 6 months in the freezer (12 months if you’re really organized!)

At work, keep your milk in a fridge or a cooler bag with ice packs. And if your office fridge has questionable hygiene, bring your own cooler—I’ve been there, too.

4. Prevent Milk Shortages

One of my biggest fears after returning to work was running out of milk. Here’s what helped:

  • Start Pumping Early: Build a stash while you’re on maternity leave. Even one extra session a day adds up over time.
  • Hydrate and Eat Well: Drink water like it’s your job and snack on lactation-friendly foods like oats, nuts, and leafy greens.
  • Power Pumping: If your supply dips, try power pumping—a series of shorter, frequent pumping sessions in an hour. It tricks your body into thinking your baby needs more milk.

5. Be Kind to Yourself

Breastfeeding while working is emotionally and physically draining. There will be days when you feel like a milk machine and days when your supply seems low. It’s okay. Remind yourself that fed is best, and you’re doing an incredible job. If you need to supplement with formula, it doesn’t mean you’ve failed—it means you’re resourceful and putting your baby’s needs first.

From one working mom to another, I know how much love and effort you’re pouring into this journey. Breastfeeding while working isn’t easy, but with planning, support, and a lot of grace for yourself, you can do it. You’ve got this, Mama.

Hello! My name is Lungile Seutter, a proud mom of two wonderful children. This page is my space to share the ups and downs of motherhood, the lessons I’m learning every day, and the experiences that shape my parenting journey. I’m open to suggestions and feedback because we’re all learning as we go. Let’s grow together through this beautiful journey of parenthood!

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