Back to Work, Still Breastfeeding: How I Made It Work

Returning to work while continuing to breastfeed isn’t easy. In fact, many new mothers face emotional and logistical challenges when they try to balance both worlds. However, with the right mindset and preparation, it’s absolutely possible to make it work. In this post, I’ll share my personal journey — supported by expert guidance from institutions like the WHO, AAP, CDC, and UCLA Health — to help you find your own rhythm.

1. Why Breastfeeding Matters — Even After Returning to Work

To begin with, understanding the importance of breastfeeding gives you the motivation to keep going. According to the World Health Organization (WHO), exclusive breastfeeding is recommended for the first six months, and continued breastfeeding up to two years or beyond is strongly encouraged.

📕 WHO Breastfeeding Recommendations

In addition, the American Academy of Pediatrics (AAP) updated its guidelines in 2022 to align with WHO’s advice. They now recommend breastfeeding for at least 12 months and support continued breastfeeding for 2 years or longer, if desired.

📕 AAP 2022 Policy Statement

As a result, I felt more confident prioritizing breastfeeding even after returning to my job.

2. The Challenge: Returning to Work Can Disrupt Breastfeeding

Nevertheless, it’s important to acknowledge the realities. Research from the CDC shows that mothers who return to work full-time within the first 12 weeks postpartum are less likely to continue breastfeeding for the recommended duration.

📕 CDC Breastfeeding Report Card

Despite this, there are proven strategies to help you overcome these odds.

3. How I Prepared: Planning, Pumping, and Storing

Before going back to work, I followed a step-by-step approach that made all the difference. First of all, the CDC recommends that mothers start pumping 2–3 weeks before returning to work to build a freezer stash and get comfortable with the equipment.

📕 CDC – Planning to Breastfeed and Work

Here’s what I did:

• Initially, I pumped once daily after the morning feed.

• Gradually, I increased the frequency to build up supply.

• Simultaneously, we introduced a bottle to help my baby adjust.

To keep my freezer stash organized and track pumping times, I used  Cubtale’s Smart Milk Bag Labels — they helped me label, log, and monitor milk freshness effortlessly.

This early preparation gave me peace of mind.

4. Know Your Rights: Legal Protection for Breastfeeding at Work

Fortunately, the law is on your side. In the United States, the Fair Labor Standards Act (FLSA) requires employers to provide:

• Reasonable break time to express milk during the first year after birth.

• A private space (not a bathroom) for pumping.

  📕 U.S. Department of Labor – Nursing Mothers

Because of this, I reached out to my HR department before my return and arranged for a clean, quiet pumping area. That proactive step made a huge difference.

5. My Pumping Routine at Work

Once I was back in the office, I created a consistent routine. For example:

• I pumped three times a day: mid-morning, lunchtime, and mid-afternoon.

• I stored milk in a small cooler bag with ice packs.

• I used a hands-free pump, which allowed me to stay productive.

Using Cubtale’s Smart Labels made it easy to mark the date and time for each bag, and sync everything to the app — no guessing, no mess.

According to UCLA Health, maintaining a pumping schedule of every 2–3 hours helps protect your milk supply.

📕 UCLA Health – Breastfeeding & Work

Moreover, I scheduled my pumping times on my calendar as “wellness breaks.” That helped normalize it in the workplace.

6. Building a Support System

Another important factor was having a support network. In my case, I worked with a lactation consultant, which proved invaluable. She helped me:

• Adjust my pump settings and flange size,

• Learn proper milk storage practices, and

• Stay motivated when I had supply dips.

Through Cubtale, parents can connect with certified lactation consultants — some of whom offer complimentary intro sessions to assist with breastfeeding challenges.

Therefore, I highly recommend reaching out to a professional before and after you return to work.

7. What Helped Me Succeed

Ultimately, a few small things made a big impact:

• Blocking off time in my calendar for pumping.

• Printing and posting breastmilk storage guidelines on the shared fridge.

• Having spare pump parts at work (trust me, you’ll forget something).

• Using wearable pumps during long meetings.

Each of these steps helped reduce stress and normalize the process.

Also, having Smart Milk Bag Labels took the guesswork out of milk management — no more scribbling on bags or wondering which one to use next.

8. Final Thoughts

In conclusion, while combining breastfeeding and work isn’t easy, it is absolutely doable. By preparing early, understanding your rights, creating a sustainable routine, and seeking support, you can protect your breastfeeding journey — even in a demanding job.

If you’re navigating this path right now, please remember: You’re not alone. There are tools, laws, and resources that exist to help you succeed.