Back to Work and Breastfeeding: Your Survival Guide

Balancing breastfeeding with a return to work can feel like a juggling act, but with some planning and preparation, it’s absolutely doable!

Whether you’re working from home or heading back to the office, here’s your guide to making the transition as smooth as possible for both you and your little one.

Preparing for the Transition

1. Start Early: Begin preparing for your return to work a few weeks in advance. This gives you time to establish a pumping routine, get comfortable with expressing milk, and build up a stash of frozen milk if needed.
2. Communicate with Your Employer: Let your employer know about your breastfeeding needs. Most workplaces are required to provide reasonable accommodations for breastfeeding mothers, such as breaks for pumping and a private space. Familiarize yourself with your rights and discuss your needs with HR or your manager.
3. Create a Plan: Develop a feeding and pumping schedule that aligns with your work hours. Decide how often you’ll need to pump and where you’ll store your milk. If you’re breastfeeding directly, plan how to manage feeds during breaks or lunchtime.

Pumping and Storing Milk

1. Invest in a Good Pump: A high-quality breast pump can make all the difference. Consider a double electric pump for efficiency, especially if you’ll be pumping at work. Brands like Medela and Spectra offer reliable options. You can also rent breast pumps from the Australian Breastfeeding Association by becoming a member!
2. Build a Milk Stash: Start expressing and freezing milk before you return to work. Aim to have a small supply stored in the freezer so you’re not stressed about producing enough milk in the early days.
3. Know How to Store Milk: Store expressed milk in clean bottles or storage bags. In the fridge, milk can be kept for up to 4 days, while in the freezer, it lasts for up to 6 months. Label your milk with the date and time of expression to keep track.

Balancing Work and Breastfeeding

1. Schedule Pump Breaks: Plan your pumping sessions around your work schedule. Aim to pump every 2-3 hours to maintain your milk supply. Use breaks or designated times to pump, and let your colleagues know if you need privacy.
2. Use a Hands-Free Pumping Bra: A hands-free pumping bra can make it easier to multitask while expressing milk, allowing you to catch up on emails or work tasks during pumping sessions.
3. Stay Hydrated and Nourished: Drink plenty of water and eat healthy snacks to maintain your milk supply. Proper hydration and nutrition are key to keeping up with breastfeeding while managing a busy work schedule.

Returning to Work

1. Ease into It: If possible, consider a gradual transition back to work. Start with shorter days or part-time hours if your employer allows, and gradually increase your work hours as you and your baby adjust.
2. Check In Regularly: Keep in touch with your caregiver or partner to stay updated on your baby’s feeding and adjustment to the new routine. Regular communication can help you stay connected and ensure your baby’s needs are being met.
3. Be Flexible: Understand that there may be challenges for both you and baby as you navigate this new routine. Be prepared to adjust your plans as needed and communicate openly with your employer about any issues that arise.

Finding Support

1. Connect with Other Mums: Join a breastfeeding support group or network with other working mums who have gone through the same transition. They can offer valuable advice, encouragement, and practical tips.
2. Seek Professional Help: If you’re having difficulty with pumping or maintaining your milk supply, consider consulting a lactation consultant. They can provide personalized advice and support to help you manage breastfeeding while working.

Final Thoughts

Returning to work while continuing to breastfeed is a balancing act, but with the right preparation and support, it’s entirely achievable.

Remember, you’re doing an amazing job by juggling both roles, and every step you take is a testament to your dedication and love for your baby.

So, get ready to head back to work with confidence, knowing that you’ve got this! With a bit of planning and flexibility, you can successfully manage breastfeeding and work while enjoying the best of both worlds. 🌟🤱💼