Pumping and Returning to Work

(And Why Planning Ahead Makes It So Much Easier)

Going back to work after having a baby is emotional enough—you’re adjusting to a new routine, missing your little one, and trying to remember how to be a functioning adult on way too little sleep.

Adding pumping into the mix can feel overwhelming.
It’s normal to feel nervous about bringing up your pumping needs with your employer.
But here’s the good news: preparing ahead of time can make it so much easier—for you and for them.

Let’s break it down with facts, tips, and a plan that sets you up for success.

Know Your Rights

First, some facts:
Under the Fair Labor Standards Act (FLSA), most employers are legally required to provide:

• Reasonable break time for an employee to express breast milk for one year after the child’s birth.
• A private place, other than a bathroom, that is shielded from view and free from intrusion.

There are some exceptions for very small businesses, but most workplaces fall under these protections.
Knowing your rights gives you a solid foundation—and confidence—when you start the conversation. Check out your rights in CT here .

Why It’s So Stressful (and How to Ease It)

Talking about your personal needs at work feels vulnerable.
You might worry about being seen as “high-maintenance” or that your boss won’t understand.
This is normal.

The truth?
Most employers want to support you—they just may not know what you need unless you tell them clearly.

The more specific and prepared you are, the easier the conversation will go.
And planning ahead before your return date gives everyone (including you!) time to adjust.

Steps to Prepare Before the Conversation

1. Know Your Plan
Figure out:

• How often you’ll need to pump (typically every 2–3 hours, or about 2–3 times during a standard workday).
• How long each pumping session will take (around 20–30 minutes, factoring in setup, pumping, and cleanup).
• If you need any special accommodations (like access to a fridge for milk storage or a power outlet for your pump).

2. Check Your Employer’s Policies
Some companies already have lactation policies or designated pumping rooms.
Check the employee handbook, HR portal, or ask HR if you feel comfortable.

3. Practice What You’ll Say
You don’t need to over-explain.
A simple, confident approach works best:

“As I transition back to work, I’ll need to pump breast milk during the day. I’ll need private space and about 15-20 minutes every 2–3 hours. I’d love to discuss how we can make this work with my schedule.”

4. Suggest Solutions
Make it easy for your employer to say yes.
Offer ideas like:

• Using existing break times.
• Working slightly earlier or later to make up pumping breaks if needed.
• Identifying quiet, private rooms that could work (conference rooms, wellness rooms, unused offices).

During the Conversation

– Be direct, but friendly.
Frame it as part of your plan for a smooth return to work—not an obstacle.

– Focus on logistics, not emotions.
You don’t have to dive into your feeding journey or your feelings about pumping unless you want to. Keep it simple and professional.

– Listen and collaborate.
If they suggest alternative solutions, stay open. Your goal is to make it work for both of you.

Extra Tips to Make It Easier

• Schedule the conversation ahead of your return. Aim for 2–3 weeks before your start date so there’s time to set things up.
• Bring written information. A short email after your meeting summarizing what you discussed can help avoid confusion later.
• Have backup supplies. Keep extra pump parts, milk storage bags, and a manual pump at work just in case.
• Invest in good gear. A hands-free bra, portable cooler bag, and wearable pump (if your budget allows) can make a huge difference.
• Give yourself grace. Pumping at work takes practice. It may feel awkward at first, but it gets easier.

You Deserve Support

Returning to work while breastfeeding is a huge transition—but you don’t have to do it alone.
Advocating for your needs is not selfish. It’s part of making sure you can continue feeding your baby the way you want, while also showing up for yourself as a working parent.

If you haven’t scheduled your Returning to Work consult yet, now’s a great time! We’ll walk through your specific situation, create a personalized pumping plan, and make sure you feel confident and prepared. These consults are available in person or via telehealth, so you can choose what works best for your schedule and comfort.