Breastfeeding at Work: A Practical Guide to Pumping, Storing Milk and Making It Work

1. Don't buy everything before your baby arrives

This is probably my number-one piece of advice.

You don't know what your breastfeeding journey is going to look like yet.

So don't feel pressured to buy every breastfeeding product you see while you're pregnant.

Instead, budget for the possibility that you may need them later.

Once you know you're breastfeeding and you're approaching your return to work, you can buy the things that will genuinely make your life easier.

Because the practical equipment can be far more valuable than the things you bought because they were cute.

2. Get a double pump if you're going to pump at work

I learned this one the hard way.

With my first baby, I had a single pump that I loved. It was portable and worked really well in the car.

But I had to pump one breast and then the other.

That meant:

• Twice the pumping time
• More opportunity for the other breast to leak
• More time sitting in your car or wherever you're expressing
• More disruption to your workday

With my second baby, I used a double pump and it made a huge difference.

If you're going to be expressing regularly at work, a double pump is one of the things I'd prioritise.

3. Think carefully about the type of pump

A large, hospital-grade pump can be fantastic, but it isn't necessarily the most discreet option if you're pumping at your desk.

I used a Spectra with my second baby and loved the performance of it, but it is fairly noticeable under a cover.

If you need to pump at your desk, a wearable or more compact double pump may give you more flexibility with your clothing and your workspace.

Think about where you'll actually be pumping before deciding which pump is right for you.

4. Build a simple pumping kit

My basic work pumping kit would include:

• Double breast pump
• Pumping or breastfeeding bra
• Breast milk storage bags
• Thin-tip permanent marker
• Insulated cooler bag
• Frozen ice/cold blocks
• A large zip-lock bag for used pump parts
• Clean spare parts, if your budget allows
• Something to cover yourself if you're pumping somewhere less private

The aim is to make the process as simple and repeatable as possible.

5. Label your milk immediately

Once you've pumped, transfer the milk into your breast milk storage bag.

I liked to have my marker with me so that I could label the bag immediately rather than telling myself I'd remember later.

Then seal it and put it straight into your cooler bag with your cold block.

Don't make yourself remember details later when you're tired and rushing between meetings.

Do it while you're already handling the milk.

6. Have a plan for your pump parts

This was one of the trickier parts for me.

After pumping, your pump parts are obviously wet and contain milk residue.

I would put the used parts into a large zip-lock bag so that they weren't loose in my bag and couldn't leak everywhere.

But here's the important part:

The safest practice is to clean pump parts after every pumping session.

That can be difficult in a workplace.

You may not have access to a private sink, and you may not feel comfortable washing breast milk residue and pumping equipment in a communal kitchen.

Looking back, I think there are a few options I'd consider.

Option 1: Have two sets of pump parts

If your budget allows, this is probably the easiest solution.

Use your first set for your morning pumping session and your second clean set for your afternoon session.

Then wash both properly when you get home.

It costs more upfront, but it removes a lot of the logistical stress.

Option 2: Ask your workplace for a suitable cleaning area

If you're returning to work, don't only ask where you can pump.

Ask where you can clean and store your equipment too.

Those are separate practical problems.

You may be able to use a private sink or another suitable area that isn't the communal kitchen.

Option 3: Look into cold-water sterilisation

This is something I thought about retrospectively.

I wondered whether I could have used a large, sealed food container with cold water and a sterilising tablet, kept securely in a cooler or another appropriate place, and used that to sterilise the pump parts between sessions.

However, I would not treat this as a universal recommendation.

If you're considering this approach, check the instructions for your specific pump parts and the sterilising product first. Follow the manufacturer's cleaning and sterilisation guidance and make sure the method is appropriate for breast pump equipment.

The lesson for me wasn't necessarily "this is the answer."

It was:

Think about your cleaning solution before you're back at work.

7. Don't pump in the bathroom just because it's the easiest option

If you're struggling to find somewhere to pump, the bathroom can seem like the obvious answer.

But it really shouldn't be your default.

Expressing milk is a food-handling activity, and you also need somewhere suitable to handle and clean your pump equipment.

Ask your employer what they can provide.

A private office, meeting room or other suitable space may be an option.

And if there genuinely isn't a suitable indoor space, a private, safe place in your car may be more practical.

8. Put your pumping sessions in your calendar

This is one of the biggest lessons I learned.

If it isn't in your diary, it is very easy for work to take over.

When you're new in a job, you want to prove yourself.

You don't want to be the person who constantly says, "I need to pump."

So you push it later.

And later.

And eventually you realise you've missed the window completely.

Put your pumping sessions in your calendar like any other important commitment.

You don't necessarily need to tell everyone what the appointment is.

But you do need to protect the time.

9. Look after the boring basics

When you're working and breastfeeding, the boring things matter.

Drink water.

Eat proper meals.

Get enough food into your day.

Don't rely entirely on coffee and snacks because you're too busy to stop.

And if you use breastfeeding supplements, make sure you've got what you need before returning to work rather than discovering you've run out halfway through a stressful week.

Your body is doing a lot.

Give it some support.

10. Do a practice run before your first day back

This is the one I really wish I'd done.

Choose a day before returning to work and pretend you're already back.

Pack your bag.

Pump at the times you expect to pump.

Label and store the milk.

Deal with your pump parts.

Pack everything back up.

Then do it again later in the day.

Pay attention to the friction points.

What takes too long?

What leaks?

What do you keep forgetting?

What do you wish you had?

Fix those problems before your first day back.

Your future, exhausted, working-mom self will thank you.

11. Know what your workplace can do to support you

You shouldn't have to quietly figure all of this out on your own.

Before returning, have a conversation with your employer about:

• Where you'll express milk
• When you'll take your expressing breaks
• Where you'll store your milk
• Whether there's a suitable sink or cleaning area
• Whether there's a fridge available
• Whether you can have a private place to store your equipment

In South Africa, breastfeeding employees also have workplace protections around expressing milk. Make sure you check the current applicable guidance and your employer's policy so you understand your rights and what arrangements should be available to you.

12. Make the system work for your budget

There is an "ideal" setup.

And then there's the setup you can actually afford.

You don't need the most expensive pump.

You don't need three sets of everything.

You don't need every breastfeeding gadget on the market.

If you have the budget, an extra set of pump parts can make your working day much easier.

If you don't, focus on the essentials:

A reliable pump. A way to keep your milk cold. Storage bags. A marker. A cleaning plan. And a protected place and time to pump.

That's your foundation.

Everything else is about making your particular situation easier.

The goal isn't to make breastfeeding at work look effortless

It isn't effortless.

At least, it wasn't for me.

I've pumped in a car.

I've pumped at my desk.

I've carried breast milk around in a cooler bag.

I've worried about where to wash pump parts.

I've tried to squeeze pumping into already-full workdays.

And I've learned that sometimes the difference between coping and feeling completely overwhelmed is simply having a better system.

So if you're heading back to work while breastfeeding, don't aim for perfect.

Aim for practical.

Do a practice run.

Find your pumping space.

Protect the time.

Pack the right equipment.

Have a plan for your milk.

Have a plan for your pump parts.

And leave some room in your budget for the things that will genuinely make motherhood easier.

Because those practical things?

They're often worth far more than the pretty things you bought before your baby was born.