Preparing to Pump at Work

Feb 9, 2026

You’ve finally found your rhythm with breastfeeding—and now it’s time to head back to work. Whether you’re returning to the office, working a hybrid schedule, or logging in from home, you can continue breastfeeding and maintain a healthy milk supply. While the transition can feel overwhelming at first, having the right tools, realistic expectations, and support in place can make all the difference. You’ve got this—and we’ve got you!

Read on to learn 5 simple and practical tips to make pumping at work easier.

1) Have a Pumping Schedule

To maintain a healthy milk supply, plan to pump about every 3–4 hours while you’re away from your baby. This generally mirrors a baby’s typical feeding schedule and helps prevent discomfort, engorgement, or a dip in supply.

Schedule Tips:

Set phone alarms or calendar reminders, so pumping doesn’t get pushed aside during a busy workday.
Block pumping sessions on your work calendar—this helps set boundaries and normalizes pumping as part of your day.
Practice pumping at home about 2 weeks before returning to work, using the same times you’ll pump at work. This builds confidence and helps your body adjust.

2) Always Have a Backup Plan

Mornings with a baby can be unpredictable. Even the most organized parents forget something eventually—and when it comes to pumping, backup supplies can save the day.

Backup Plan Tips:

Create a pumping checklist for your bag.
Keep extra pump parts (duckbill valves, flanges, backflow protectors) at work.
Leave a manual pump in your car, desk, or bag for emergencies.

Having a backup plan reduces stress and gives you peace of mind, especially during those hectic mornings.

3) Use Primary and Secondary Pumps

A wearable pump can completely transform your workday. With the Spectra Ultimate Wearable Bundle, you get the freedom to relax and stay productive.

This bundle includes a hospital-strength wearable pump perfect for on‑the‑go sessions, plus the powerful tabletop Spectra S1 Plus to anchor your routine at home—giving you the best of both worlds.

Pumping Tips:

Use your wearable at work, tabletop at home. Make the wearable pump from the Ultimate Bundle your go‑to option while you’re at work and rely on the tabletop pump for your primary pumping sessions at home.
Keep an extra charger handy. Store a backup charger in your work bag or desk, so your wearable pump is always ready when you are.
Stay organized and comfortable. The wearable pump makes pumping easier to manage during virtual meetings or even in‑person work situations, helping you stay comfortable and confident throughout the day.

4) Simplify Milk Storage and Cleaning

The less you have to carry back and forth, the easier your commute will feel. If you’re transporting your pump daily, choose a pumping bag that fits everything: pump, milk cooler, laptop, water bottle, snacks, and personal items.

Milk storage tips:

Store expressed milk in clearly labeled containers or bags with the date and time.
Use an insulated cooler with ice packs if a refrigerator isn’t available. Breast milk will be kept safe for 24hours.

Cleaning matters too:

Pump parts should be washed after every use with soap and water.
If you won’t have access to a sink, bring multiple sets of pump parts to last the day.
Storing pump parts in the refrigerator between uses is not recommended.

5) Build Your Support System

Let your manager and coworkers know ahead of time that you’ll be pumping at work. Open communication helps set expectations and creates a more understanding environment.

How to build your support circle:

Connect with other pumping parents in your workplace or lactation room.
Join a virtual breastfeeding or pumping support group.
Lean on professionals when you need guidance at IBCLC@spectrababyusa.com.

Knowing you’re not alone can make tough days easier and help you stay motivated to continue your breastfeeding journey. With patience and practice, pumping at work will become easier. You deserve unconditional support while continuing to breastfeed your baby—at the workplace and wherever life takes you next.

Spectra Baby USA is a proud advocate for all breastfeeding moms, helping them reach their feeding goals while balancing life with their families.

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