Returning to Work While Breastfeeding: Yes, You Can Do Both

For many parents, returning to work brings a mix of emotions. Excitement. Guilt. Relief. Sadness. Sometimes all four in the same morning. And underneath it all, there's usually one big question sitting on your chest:

"Can I keep breastfeeding when I go back to work?"

The answer is yes.

Returning to work doesn't have to mean the end of your breastfeeding journey. Every family's situation looks different, and there are many ways to make breastfeeding work alongside employment. You don't have to choose between the two.

Here's what actually helps.

Start preparing a couple of weeks before you go back

If you'll be expressing at work, use this time to get familiar with your pump and build a small stash in the fridge or freezer. You don't need a huge supply sitting in the freezer. A small stash is often plenty, and chasing a "big enough" stash is one of the fastest ways to stress yourself out before you've even gone back.

Get your flange size right

This is the part most people skip, and it's the part that matters most. The correct flange size is what makes expressing comfortable and efficient, and it directly affects how much milk you're able to remove. If pumping has felt uncomfortable or slow so far, an ill-fitting flange is often the reason.

Introduce a bottle gently, and early

If your baby is under six months, start introducing a bottle a few weeks before you return to work. Go slowly. Let your baby explore it in their own time, ideally from someone other than you, and without pressure. If your baby is already on solids, they can take milk from a cup instead, which sidesteps the bottle question altogether.

Protect the feeds before and after work

Feed your baby before you leave in the morning and as soon as you're reunited. These two feeds do a lot of heavy lifting, both for keeping your supply steady and for reconnecting with your baby after a day apart.

Work out when you actually need to express

This depends entirely on your baby's age and feeding pattern. If your baby is still feeding often, aim to express around the times they'd normally feed. If they're older, you might only need one session at work, or none at all if you're able to feed them right before you leave the house. There's no universal formula here. It's about matching expressing to what your baby is actually doing, not what you think you're "supposed" to do.

Know your rights

In Australia, many workplaces are required to provide reasonable break times and a private, hygienic space to express milk. Have the conversation with your employer early, before your first day back, so you're not figuring it out on the spot. Knowing where you stand takes a surprising amount of pressure off.

Expect an adjustment period

Don't be surprised if your baby wants to feed more when you're together, especially overnight or in the evenings. This isn't a sign anything's wrong. It's your baby's way of reconnecting and topping up your supply outside of work hours. It usually settles once you're both into a rhythm.

There's no single "right" way to do this

Some families keep breastfeeding only in the mornings and evenings. Others express through the workday and keep going as normal. Some combine breastmilk with formula once they're back at work. None of these is more correct than the others. What matters is finding the routine that actually works for you, your baby, and your family, not the one you think you're supposed to have.

If you're returning to work soon, you don't have to figure this out alone

Getting the timing, the flange fit, the bottle introduction, and the supply maintenance right all at once is a lot to hold, especially while you're also just trying to get through the emotional weight of going back.

Inside the Best Start Breastfeeding Membership, the Beyond the First Few Weeks module walks you through exactly this: how to build a return-to-work feeding and expressing plan that actually fits your baby's age and your job, not a generic template. You'll also have weekly group calls to ask questions as they come up in real time, plus a community of other mums navigating the exact same transition alongside you.

You get 12 months of access for one payment of $299, or $70/month if you'd rather spread it out. Either way, you're not doing this with a Google search and a prayer.

Join the Best Start Breastfeeding Membership

If you'd like a completely personalised feeding and expressing plan built around your specific job, baby, and routine, I offer that as 1:1 support too. Reach out and let's map it out together.