Returning to work does not mean the end of breastfeeding. Many Australian mothers successfully combine employment with continued breastfeeding, and with the right preparation and support, you can too. This guide covers everything from workplace rights to practical pumping strategies.
Your Workplace Rights in Australia
Australian law supports working mothers who wish to continue breastfeeding. Under the Fair Work Act 2009, employees can request flexible working arrangements, and the Sex Discrimination Act protects breastfeeding as a right. Many employers are required to provide reasonable accommodations.
Your rights may include:
- Breaks to express milk or breastfeed (if your baby can be brought to you)
- Access to a clean, private space for expressing (not a bathroom)
- Refrigeration for storing expressed milk
- Flexible start and finish times to accommodate feeding schedules
It is worth having a conversation with your employer or HR department before returning to work to discuss your needs and available accommodations.
Under Australian law, parents of children under school age have the right to request flexible working arrangements. Employers can only refuse on reasonable business grounds. Consider what arrangements would help you continue breastfeeding.
Planning Ahead: Before You Return
Preparation is key to successfully combining work and breastfeeding. Start planning at least a month before your return date:
Build a freezer stash: Start expressing and freezing milk 2-4 weeks before returning to work. Aim for enough for your first few days plus some extra for emergencies. You do not need a massive stash—you will be pumping at work to replace what baby drinks.
Introduce a bottle: If your baby has not taken a bottle, start practising 2-3 weeks before your return. Some babies accept bottles more readily from someone other than mum.
Talk to your employer: Discuss your needs, including break times for pumping, a private space to express, and refrigeration access. Put agreements in writing if possible.
Organise childcare: Choose a carer who is supportive of breastfeeding and willing to follow your feeding guidelines. If possible, choose care close to your workplace so you can visit for feeds.
Choosing Your Pump
For pumping at work, an efficient pump is essential. Consider:
Double electric pump: The most efficient option for working mothers. Double pumping saves time and often yields more milk than single pumping.
Wearable pump: Increasingly popular for the workplace as they fit inside your bra and allow you to work while pumping. They are quieter and more discreet than traditional pumps.
Battery or portable options: Essential if you do not have access to power outlets or need to move between locations.
Consider having a manual pump as a backup in case your electric pump fails or for days when you need to express quickly.
Check your health insurance—some funds cover or subsidise breast pumps. Hospital-grade pump rentals are also available if you prefer not to purchase.
How Often to Pump at Work
To maintain your milk supply, you need to remove milk about as often as your baby would feed. For most mothers, this means pumping every 3-4 hours during a standard workday. A typical schedule might look like:
- Breastfeed baby in the morning before leaving
- Pump mid-morning (around 10am)
- Pump at lunch (around 1pm)
- Pump mid-afternoon (around 4pm)
- Breastfeed baby as soon as you return home
- Continue breastfeeding on demand in evenings and on weekends
Each pumping session typically takes 15-20 minutes for expressing, plus time for setup and cleanup.
Creating Your Pumping Space
A comfortable, private space makes pumping easier. Ideally, your pumping space should have:
- A door that locks or can be secured
- A comfortable chair
- An electrical outlet
- A small table or desk
- Nearby access to a sink for handwashing
- Reasonable privacy (not a bathroom)
Bring items to make the space more comfortable: photos or videos of your baby (looking at them can help trigger let-down), headphones for music or podcasts, and a small desk fan if the room gets warm.
Storing Milk at Work
Once you have expressed, proper storage is essential. Options include:
- A dedicated refrigerator in your pumping space
- A shared office refrigerator (store milk in an opaque container for privacy)
- An insulated cooler bag with ice packs kept at your desk
Label all containers with your name and the date. Transport milk home in an insulated bag with ice packs, and refrigerate or freeze immediately upon arrival.
Maintaining Supply While Working
Many mothers worry about supply dropping when they return to work. Strategies to protect your supply include:
- Pumping as frequently as possible—do not skip sessions
- Using breast compression during pumping to ensure thorough drainage
- Breastfeeding directly whenever possible, especially mornings, evenings, and weekends
- Doing one power pumping session per day if needed
- Staying hydrated and eating regular meals
- Getting as much rest as possible
Working With Your Childcare Provider
Good communication with your baby's carer helps ensure your expressed milk is handled properly:
- Provide clear instructions for storing, thawing, and warming milk
- Ask them to pace bottle feeds to mimic breastfeeding (paced bottle feeding)
- Request that they avoid large feeds right before pickup so baby is ready to breastfeed
- Provide smaller bottles to reduce waste
- Communicate regularly about how much baby is drinking
Some babies naturally adjust to mum working by taking less milk during the day and breastfeeding more at night and in the morning. While this can disrupt sleep, it is normal behaviour and helps maintain breastfeeding.
Dealing with Challenges
Difficulty fitting in pumping: Advocate for your breaks. If your workplace is not accommodating, document your requests and know your rights. Sometimes having a written pumping schedule helps.
Decreasing supply: This is common initially but often stabilises. Increase pumping frequency, ensure effective pump fit (flange size matters), and consider supplements or power pumping.
Baby refusing bottles: Try different bottles, nipples, or have someone else offer feeds. Some babies do better with cup or spoon feeding.
Feeling overwhelmed: Combining working, parenting, and breastfeeding is genuinely hard. Accept help, lower non-essential standards, and remember that any amount of breastfeeding is beneficial.
Alternatives If Exclusive Pumping Is Too Much
If pumping at work becomes unsustainable, remember that any breastfeeding is valuable. Options include:
- Continuing to breastfeed mornings, evenings, and weekends while using formula during work hours (combo feeding)
- Gradually reducing pumping as your baby starts solids
- Transitioning to formula during the day while maintaining the breastfeeding relationship at home
Whatever approach you choose, you have done an amazing job. Returning to work while breastfeeding takes dedication, and every day you continue is an achievement.