Woman pumping breast milk while working form home Returning to work after having a baby is one of the most emotionally and logistically challenging transitions a parent can face. For breastfeeding moms, that transition includes added complexities: finding a safe, private space to pump, juggling feeding schedules with Zoom calls, and navigating cultural stigma that still exists in 2025. While the challenges are significant, support systems, legal protections, and workplace resources have become increasingly available. With the right preparation and awareness of available accommodations, it is possible to facilitate a smoother, more equitable return to the workplace. Know Your Breastfeeding Rights And Use Them "Contact HR or your manager ahead of your return to work and share your plans for breastfeeding." "Be proactive," advises Virginia Dawson, MD, Psychiatry Lead at Headspace. "Contact HR or your manager ahead of your return to work and share your plans for breastfeeding. Ask what accommodations or benefits are typically available, and don't be afraid to ask for what you need." Federal protections are on your side. The PUMP for Nursing Mothers Act mandates that employers provide: Reasonable break time to express milk A private, non-bathroom space that is shielded from view and free from intrusion Compensated breaks, if you're not relieved from duties during pumping Beyond legal protections, some employers go above and beyond. "Some offer milk transport services for traveling employees," says Dr. Dawson. "Many insurance companies will also cover the cost of a breast pump and supplies, so it's worth calling your insurance and checking what's included." MORE FOR YOU Rachael Jones, MSN, APRN, SVP of Clinical Client Strategy at WIN, echoes the importance of self-advocacy: "Breastfeeding is a normal, healthy, and essential part of caring for your baby. As a breastfeeding mom, it's important to remember that you have the right to feed your child whenever and wherever they're hungry, and you should never feel ashamed or apologetic for doing so." If someone stares or comments, she suggests calmly responding with, "I'm feeding my baby, and this is a protected right." Ease The Transition And Emotional Whiplash Around Breastfeeding Going from snuggly newborn mornings to morning meetings with a breast pump isn't just a logistical shift. It's an emotional rollercoaster. "Take time to acknowledge the significance of returning to work and give room for big emotions," says Dr. Dawson. "For many, this will be the first significant amount of time away from your little one." Both experts agree that creating supportive rituals can help: Find a quiet, private place to pump. Make sure your workplace is compliant. Take a true mental break while pumping. "Look at pictures of your little cutie, listen to music, or even do a breathing exercise," says Dr. Dawson. Multitasking during pumping can cause stress and potentially reduce milk supply. Create a setup that empowers you. "Dress for empowerment and ease," advises Jones. "There are so many functional and stylish nursing clothes now, including wrap dresses, zip sweatshirts, and lift-panel tops. It's not about hiding, it's about enabling yourself." When it comes to practical prep, don't be shy about redundancy. "Don't be afraid to buy multiples of your favorite pump flanges or bottles," says Dr. Dawson. "This reduces time spent washing between sessions. Also, consider a go-bag with breast pads, a light blanket, snacks, a water bottle, and maybe a mantra card for tough moments." Normalize Breastfeeding, Starting With Yourself If you're feeling nervous about feeding in public or at work, Jones recommends internalizing one key fact: "Breastfeeding is a powerful, primal, and sometimes humbling experience. The world isn't always set up to make it easy, but that's not your burden to carry." Her advice is to normalize it for yourself first. "Practice feeding in front of a mirror or with a trusted friend if you're worried about positioning or coverage. The more you normalize it at home, the less it feels like a production out in the world." Confidence comes with time. So does comfort. "Confidence grows with time, not instant perfection," Jones adds. If you notice thoughts like 'Am I making people uncomfortable?' try reframing them: 'I'm caring for my baby.' This is exactly what my body is meant to do. " Create A Breastfeeding Support System In-Person And Online Breastfeeding doesn't just take physical effort. It can feel isolating and all-consuming, especially ... More if you're navigating complications like low supply or a NICU journey. Breastfeeding doesn't just take physical effort. It can feel isolating and all-consuming, especially if you're navigating complications like low supply or a NICU journey. "Seek out support," Dr. Dawson advises. "Get involved with local or virtual communities to share tips, frustrations, and solidarity." Jones agrees. "As a mom to a preemie, I faced a lot of challenges," she shares. "My daughter didn't have the strength to latch right away, and I was triple-feeding. The encouragement I received from Facebook groups and NICU mom friends was invaluable." Support groups like La Leche League International offer free peer-led meetups, and local Baby Cafés often provide drop-in lactation help. Even joining a virtual community can make a difference when 2 a.m. feels particularly lonely. Tap Into Breastfeeding Resources "Many moms don't realize that their employer may offer lactation-related support through maternity benefits," says Jones. That can include: Free or reimbursed breast pumps Lactation consultant access Milk storage bags or nursing supplies Flexible scheduling or extra pump breaks Apps like Lactation Network can connect you to consultants covered by your insurance. Dr. Dawson notes that IBCLCs (International Board Certified Lactation Consultants) are trained to "observe feeds, troubleshoot issues, and help build a plan that works for you and your baby." And yes, home visits are often covered by insurance. Jones also recommends investing in hands-free pumping bras and cordless breast pumps. "They made it easier for me to pump while moving around, washing parts, eating, even sitting in a restaurant." Mental health resources are equally important. "If you're struggling, please ask for help," says Dr. Dawson. "Postpartum mental health support is just as essential as physical recovery. Reassess often whether continuing to breastfeed is right for your mental health. Fed is best." You're a Breastfeeding Mom Doing Her Best Creating a supportive environment for breastfeeding employees requires more than compliance with ... More policy. While societal attitudes toward breastfeeding have improved in recent years, the broader cultural shift is still in progress. Normalizing lactation in public spaces and professional environments remains an ongoing effort, making individual advocacy and visibility all the more impactful. "Advocating for yourself doesn't always mean being loud or confrontational," says Jones. "It can be as simple as speaking clearly about your needs, expecting respect, and not backing down when met with discomfort." Creating a supportive environment for breastfeeding employees requires more than compliance with policy. It involves building a workplace culture that acknowledges both the logistical and emotional realities of returning to work. For those in need of support during this transition, a range of resources is available. Healthcare providers, human resources departments, and organizations such as Postpartum Support International can offer guidance related to lactation, mental health, and workplace reintegration. Accessing these services is not only appropriate but also essential for sustainable caregiving and professional success. And if it all feels overwhelming, take a breath. Ask for help. "Try to focus on what’s working or not working and make adjustments to suit your needs," Dr. Dawson emphasizes. "Prioritize your mental health when making decisions around breastfeeding. Improved maternal mental health will, in turn, have a positive impact on your bond with your baby and will lead to better overall outcomes for you both." Editorial StandardsReprints & Permissions