Expressing Breast Milk at Work: Tips for New Moms

Heading back to work after maternity leave? You’re not alone—and you don’t have to give up breastfeeding either. Expressing breast milk at work is completely doable with the right tools, planning, and support.

Whether you’re a first-time mom or juggling your second (or third!) baby, this guide will help you pump confidently and stay on track with your breastfeeding goals. For a detailed overview, check out our guide on pumping at work for a 6-month-old baby.

Expressing Breast Milk at Work: Tips for New Moms

Whether you’re working a desk job, in healthcare, or on your feet all day, this guide provides realistic and flexible pumping schedules and game-changing pumping hacks to fit into your work life without overwhelming it. Learn more about creating an effective pumping schedule at work.

Why Expressing Breast Milk at Work Matters

Returning to work doesn’t mean the end of your breastfeeding journey. By expressing milk regularly, you can:

• 🍼 Keep your baby on breast milk while you’re away
• 💧 Maintain your milk supply
• 🧘‍♀️ Prevent discomfort from engorgement
• 🤱 Strengthen your bond even when apart

The key is consistency and comfort—both for your body and your workday routine.

What You’ll Need to Express Milk at Work

Before your first day back, gather these essentials:

✔️ Breast pump (preferably double electric or wearable, like the S9 Pro Hands-Free Breast Pump with LED Display)
✔️ Storage bags or bottles
✔️ Insulated cooler with ice packs
✔️ Extra pump parts & cleaning wipes
✔️ Hands-free pumping bra, such as the wearable automatic breast pump
✔️ Privacy cover or shawl (optional)

Pro Tip: Keep a duplicate set of pump parts at work to avoid forgetting anything. Check out our guide on getting a free breast pump through insurance in Los Angeles, California, if you’re eligible.

How Often Should You Express at Work?

A general rule of thumb: Pump as often as your baby would feed. For a 6-month-old, this typically means:

➡️ Most moms need 2 to 3 pumping sessions per standard 8-hour workday, each lasting around 15–20 minutes. You may need to adjust based on your supply and comfort. For the best tools, explore our article on the best breast pumps for new moms.

Creating a Pumping-Friendly Schedule

Blocking these times on your work calendar can help protect your space and routine. For a high-quality pump to streamline your sessions, consider the High Suction Electric Breast Pump.

Storing Breast Milk at Work

🧊 After pumping, store milk in labeled bags or bottles inside a cooler or workplace fridge. Milk can be safely kept:

• Up to 4 hours at room temp
• Up to 4 days in the fridge
• Up to 6–12 months in the freezer

Write date and time on each container to keep track.

Extra Tips to Make Pumping at Work Easier

✅ Use baby photos/videos to help with let-down
✅ Stay hydrated and eat regularly
✅ Wear pump-friendly clothes or nursing tops
✅ Keep spare clothes at work (just in case!)
✅ Join a working moms group for support

Realistic Tips from Pumping Moms

“I blocked my pumping times on my work calendar like meetings. It helped me stay consistent.”
— Jenna, marketing manager & mom of 2

“Wearing a poncho while pumping at my desk (in a private corner) was a game-changer!”
— Karina, nurse practitioner

Final Thoughts

Expressing breast milk at work takes planning, but it’s 100% doable—and you’re doing an amazing job. Creating a personalized pumping schedule and using these pumping hacks helps you balance your career with your breastfeeding goals. For a 6-month-old, pumping every 3–4 hours during an 8-hour workday is ideal to maintain your milk supply and meet your baby’s nutritional needs. Every drop you pump is a gift for your baby and a win for your journey.

➡️ Need reliable breast pumps, storage solutions, or discreet accessories? Visit PumpElle.com—your breastfeeding support system, anytime.