You’re dealing with deadlines, emails, maybe even meetings that could’ve been emails, and on top of that, you’re trying to keep up with breastfeeding. It’s a lot. If you’re feeling overwhelmed, you’re not alone. Thousands of mums around the world are figuring out how to make it all work, one pump session at a time.
The good news? With a little preparation and a few smart strategies, you can create a rhythm that works for both your job and your baby. Whether you’re back in the office, working remotely, or navigating a hybrid setup, this guide is here to help you pump with confidence and protect your breastfeeding journey, without losing your mind in the process.
If you’re reading this, chances are you’re wondering how to pump at work without losing your sanity or compromising your baby’s feeding journey.
Why Breastfeeding Mums Need More Workplace Support
Let’s be honest, most workplaces weren’t designed with breastfeeding mums in mind. In many Nigerian companies, there are no designated lactation rooms, and very few employers provide structured breaks for expressing milk. Globally, this remains a challenge too, especially in male-dominated industries or fast-paced work environments.
Yet the World Health Organization recommends exclusive breastfeeding for the first six months of a baby’s life. So how are working mums expected to meet this goal? By pumping, and by having the right information and support to do it well.
Here’s How to Make Pumping at Work Easier and More Effective
1. Start Preparing Before Resuming Work
Don’t wait until your first day back to start pumping. Begin expressing milk a few weeks before your return so you can:
- Build up a small freezer stash
- Get comfortable using your pump
- Find your body’s rhythm (some women express more milk in the morning, others in the afternoon)
Talk to your employer early about your needs, request a private, clean space to pump and discuss flexible break options if possible.
2. Pack a Reliable Pumping Bag
Make sure your daily bag includes:
- A high-quality breast pump (manual or electric)
- Milk storage bags or bottles
- Ice packs and a cooler bag
- Wipes and tissues
- A small towel or cloth for spills
- Hand sanitizer
- Labels and markers to record dates and times on stored milk
Pro tip: Keep an extra shirt at work, leaks happen, and it’s okay.
3. Create a Routine That Works for You
Try to pump at the same time each day, ideally every 3 to 4 hours, to maintain supply. If possible, align your sessions with the times your baby would typically feed.
If your workplace allows, block these sessions on your calendar. You don’t need to explain the details, simply label them “private appointment” or “break.”
4. Store Your Milk Safely
Breastmilk is precious, and losing a bottle due to poor storage is heartbreaking. Here’s a quick guide to safe storage:
- Room temperature (up to 25°C): 4–6 hours
- Cooler bag with ice packs: 24 hours
- Fridge (4°C or below): 4 days
- Freezer: Up to 6 months
Always label your milk with the date and time, and store newer milk behind older milk to keep rotation smooth.
5. Be Kind to Yourself
Some days, you’ll miss a session, some days, your milk output may drop, and some days, you’ll wonder if it’s worth it. Let me remind you, it is worth it.
Your worth as a mother isn’t measured in ounces. Pumping at work is a labour of love, it’s okay to mix-feed if needed, or to transition out of pumping earlier than planned. You are showing up for your baby and yourself, and that’s more than enough.
Mental Health Matters Too
Work, baby, pumping, traffic, house chores, repeat, it’s a lot, mama.
Please pay attention to how you feel. If pumping is causing anxiety or exhaustion, take a pause, reach out, speak to our counsellor, a fellow mum, or click the link to join our support group 5StarMums. We’re here to help you thrive, not just survive.
You Don’t Have to Do It Alone
If you found this blog helpful, we’ve got more support waiting for you.
🎧 Listen to the 5 Star Mums Podcast episode titled “Pumping at Work: Tips for Breastfeeding Mums” on Spotify, where we go deeper into:
- Choosing the right pump for your lifestyle
- Handling stigma and awkward workplace moments
- Managing low supply at work
- What to do when things go wrong
Click here to listen on Spotify now →
Final Thoughts
Dear mama, pumping at work is not easy, but with the right tools, information, and encouragement, it is possible. Remember to advocate for your needs, give yourself grace, and celebrate every step of your journey. You are nurturing your baby, protecting your peace, and showing the world that motherhood and ambition can co-exist.
Keep going. You’re doing a beautiful job.
“Don’t go through mumming alone.”
FK Jesuyode
Founder, 5StarMums
