Returning to work after giving birth may cause a lot of stress to you and your baby, also if you’re breastfeeding. Are you ready to go back to work? How will you keep up giving your baby a healthy life and new routine? There’s one solution: create a pump schedule for working moms. Let us give you more ideas to create the perfect pumping schedule at work.
On a typical 8-hour day, how often to pump at work is about 2-3 times, and each session is usually 15-20 minutes. If you want help with the bag, the room, and storing milk at the office, that lives in our pumping at work guide. This page is how to build a schedule you can actually keep.
Pumping at Work: Laws and Rights
Before you create a pumping schedule for working moms, it is important to know your rights when maintaining a going back-to-work pumping schedule. There are two key laws that protect you a pumping time at work and ensure you have the space needed to express milk while at work.
The first law is the PUMP Act (Providing Urgent Maternal Protections for Nursing Mothers Act). This act establishes your right to have a breast pumping schedule for working moms throughout the workday to express milk for your child. Under the PUMP Act, employers must respect your working mom's pump schedule needs by providing appropriate break times and a private, clean, and non-bathroom space where you can have your working mom's breastfeeding pumping schedule. This space should be free from intrusion and shielded from view, offering you the comfort and privacy you deserve.
The second law is Section 7 of the Fair Labor Standards Act (FLSA), which includes the Break Time for Nursing Mothers Provision. This provision requires employers to provide pumping time at work to express milk for up to one year after the child’s birth. Like the PUMP Act, the FLSA also mandates that employers provide a suitable space for pumping that is not a bathroom. The space must be functional for the pumping schedule at work and offer privacy for coworkers and the public.
These laws apply to most workplaces and ensure that breast pumping schedule for working mom has the necessary support to continue breastfeeding even after returning to their jobs. Knowing these protections can empower you to advocate for yourself and maintain a successful going-back-to-work pumping schedule for you and your employer. As a working mom, your rights matter—knowing them is the first step toward balancing your career and your child’s nutritional needs.
How to Create a Pumping Schedule for Working Moms
Creating a practical and consistent pump schedule for working moms is essential to ensure your baby gets the nourishment they need while managing your work responsibilities. Here’s how to create a pumping schedule for working moms:
How often should a working mom pump at work?
How often you need to pump depends on factors like your baby’s age, your breaks, and your work schedule. Here’s more information on how often should a working mom pump at work.
- Shift Length - If you have a standard 8-hour shift, you will need to pump about 2-3 times. A 10-hour day usually needs that extra afternoon session. A 12-hour shift may need up to 4 sessions.
- Break Availability and Work Reality - Your job and breaks play a big role in creating your pumping schedule at work. If you have set breaks, plan your sessions around them. For more unpredictable work environments, try to coordinate your ideal pump times during quieter moments.
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Baby's Age - If you have a newborn, you need to feed your baby every 2-3 hours, so you'll want a similar frequency at work to maintain your milk supply. As your baby grows and eats solids, you may gradually adjust your pumping time at work. A full 24-hour chart for exclusive pumping is on our exclusive pumping schedule.
What is a reasonable amount of time to pump at work?
A reasonable amount of pumping time at work typically involves 2-3 sessions during an 8-hour shift. Each session is 15-20 minutes long, and the expected time to spend is around 45-60 minutes. Longer shifts might involve up to 4 sessions of pumping and nursing schedule for working moms, totaling 60-90 minutes per shift.
Sample Pumping Schedules for Working Mom
Start from the last time you fed or pumped at home, then place the work sessions about every 2-3 hours after that. The clocks below are samples. If you emptied at 7 a.m., a 9 a.m. session may feel early, and you can slide the whole grid later. If a meeting hits a block, move that session 30-60 minutes the same day if you can.
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Pumping Schedule for Working Mom With 8 Hour Shift
- With a 1-3 month-old baby
At this stage, your baby needs to be fed every 2-3 hours. So, you must plan your pump schedule for working mom sessions accordingly can help mimic this natural feeding rhythm. A sample pumping schedule for working mom might be like this:
|
Pumping Time at Work |
Pumping Session |
|
9 a.m. |
15 min |
|
12:30 p.m. (during lunch) |
15 min |
|
3:30 p.m. |
15 min |
- With a 4+ month old baby
At this age, your baby can go longer between feedings, so you will need to create a pump schedule for working moms same as ages 1 to 3 months baby, but this will change once your baby eats solids at 6 months. Here’s a sample back-to-work pumping schedule:
|
Pumping Time at Work |
Pumping Session |
|
9 a.m. |
15 min |
|
12 p.m. |
20 min |
|
3 p.m. |
15 min |
- Pumping Schedule for Working Mom With 12 Hour Shift
A pump schedule for working moms with 12 hour shift is made to fit the long hours of work while still bringing your baby's needs. This pumping schedule at work involves 4 sessions during breaks. This is the pumping and nursing schedule for working mom:
|
Pumping Time at Work |
Pumping Session |
|
8 a.m. |
15 min |
|
11 a.m. |
20 min |
|
2 p.m. |
15 min |
|
5 p.m. |
15 min |
What if you don’t have Pumping Breaks at Work?
Pumping breaks at work are important for your health, but the laws for pumping moms do not apply in some companies. If you don’t have pumping breaks at work, here are some strategies to help you manage:
- Use flexible break times- Make the most of the small breaks you have, including lunch breaks, or coffee breaks. Even a few minutes can make a difference.
- Pump before and after shift- Try to start your pump schedule for working mom before and immediately after your shift. This will also maintain your milk supply.
- Plan ahead with your manager- Discuss with your manager your working mom pumping schedule to see if you can adjust your schedule or find a compromise break that allows you to pump easily and shortly.
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Use portable pumping gear - A portable, wearable breast pump can help you stick to your pump schedule for working moms when a dedicated room is hard to get. First-week-back notes live in our returning-to-work guide.
Now that we’ve covered the strategies if you don’t have pumping breaks at work, you will now discover more tips to stick to your back to work pumping schedule.
Tips for Working Moms to Stick to Your Pumping Schedule
- Use an electric pump for quick pumping - An electric pump helps you stick to your pumping schedule at work. It is generally faster and more efficient than a manual pump. For most commutes, Air 1 ($369.99) is about 61 mm thick, sits in a wireless charging case good for about 15 sessions, and the sensor app can switch modes and ping you when a cup is full. We don't sell it as "the quiet one." If the session itself is uncomfortable, Wellness 1 ($329.99) adds warm-massage at about 38-40°C. It is heavier (about 320 g vs about 260 g). Turn warmth on and battery falls from about 10 pumping-only sessions to about 6. If you already keep a plug-in electric pump at home, keep it for evenings. A hospital-grade pump is a different job than an office wearable.
- Set reminders - Utilize your phone or a smartwatch to set reminders for your breastfeeding and pumping schedule for working moms. This can help you ensure you don’t miss or forget a session. But you will need a more personalized pump. The Momcozy M9 is an easy-to-use, app-controlled breast pump made for busy, working moms. It lets you customize your pumping sessions and set reminders right with the Momcozy app. You can adjust the settings to fit your needs and get reminders when it’s time to pump, helping you stay on schedule even with a busy day. The M9 is designed to be convenient and comfortable, making it a great choice for keeping up with your pumping schedule for working moms.
- Be flexible - Life at work can be unpredictable to your pumping schedule for going back to work. If an unexpected meeting or task comes up, adjust your breast pumping schedule for working moms accordingly and get back on track as soon as possible.
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Use pumping-friendly clothing - Wear clothes that make it easy to stick to your working mom's pump schedule. A hands-free pumping bra that holds the cups still can make a 15-minute session stay 15 minutes.
- Practice self-care- You need to be in good nutrition and hydrated to keep up with your breastfeeding working mom schedule.
FAQs about Breast Pumping Schedule for Working Mom
1. Should working moms breastfeed at night?
Yes, breastfeeding at night is beneficial for you and your baby. Night feeds can help maintain your milk supply. If you are a working mom breastfeeding at night, night breastfeeding can help balance your milk production and a nice bonding with your baby.
2. How much do you pump in an 8-hour workday?
On average, many moms pump between 2 to 4 ounces per session. If you pump 2 to 3 times during an 8-hour workday, you might expect about 6 to 12 ounces. If you want a fuller ounce range, see how much milk to pump. If supply is slipping, see how to increase milk supply and how to power pump.
3. Will my supply drop if I don’t pump at work?
Yes, if you don’t pump at work, your milk supply may decrease. A regular pumping schedule at work helps you maintain your milk supply.
4. When should I reduce pumping at work?
You might consider reducing pumping sessions when your baby starts eating solid foods at 6 months and when your baby’s feeding patterns change. You should reduce pumping rather than stopping abruptly.
5. How should working moms handle breast milk storage during the workday?
Store milk in labeled, sealed bags or bottles in an insulated cooler with ice packs, and refrigerate immediately upon returning home to preserve freshness. The office cold chain is in the pumping-at-work guide. Home fridge and freezer times are in how to store breast milk safely. Insurance paperwork for a pump is on our insurance page.
Conclusion
To wrap up, being a breastfeeding mom is hard. And having a breastfeeding working mom schedule is harder. It can be incredibly stressful to go back to work. But you need to provide for your family and also continue your dream career, so you need to make sacrifices. Creating the best pumping schedule for working moms is essential to balance the responsibilities. When you finally get home after a long day, using a comfortable nursing pillow can make those evening nursing or bottle-feeding sessions a relaxing time for both you and your baby to reconnect.
