Breastfeeding when you go back to work

Returning to work doesn’t have to mean the end of breastfeeding. Plenty of parents combine the two for months, in whatever shape suits them — from expressing through the day, to feeding morning and night only, to a mix. There’s no single right way; it’s about what works for you and your baby.

It helps to plan ahead. In the few weeks before you go back, you might build a small freezer stash, introduce a bottle (ideally given by someone other than you, so your baby learns it’s a separate thing), and start shifting feeds toward the times you’ll actually be together — early morning, evening and overnight.

Know your rights. In Australia, employers are generally expected to support breastfeeding employees, and discrimination on the basis of breastfeeding is unlawful. It’s worth talking to your employer before you return about somewhere private and clean to express, a fridge to store your milk, and break times — most workplaces can accommodate this with a little notice.

If you’re expressing at work, a consistent routine keeps your supply steady — aim to express around the times your baby would normally feed. A double pump saves time, and an insulated bag with a cold pack keeps milk safe on the commute home. On the days it doesn’t go to plan, your supply is more resilient than you think; it adjusts.

Many parents find their baby “reverse-cycles” — feeding more in the evening and overnight to make up for the day apart — which is normal, if tiring. Going back to work is a big adjustment for both of you, so stay flexible and kind to yourself; combination feeding, or stopping when it’s right for you, are all completely valid choices.

The logistics get easier with a little planning. Work out where and when you’ll express — ideally a private, clean space (not a toilet) and a couple of short breaks around the times your baby usually feeds — and keep a spare set of pump parts and a cleaning kit at work. Label expressed milk with the date, keep it in the work fridge or an insulated bag, and give your carer clear instructions, including paced bottle feeding and how much to offer, so milk isn’t wasted. Have a relaxed backup plan, too: if your supply dips on a busy day, or you need to top up with formula sometimes, that’s completely fine — a happy, fed baby and a sane you are the goal.

For tailored help — building a stash, managing your supply, or talking to your employer — the Australian Breastfeeding Association (1800 686 268) and the Fair Work Ombudsman are good places to turn.