Balancing your career and your baby’s health can feel like navigating a delicate tightrope, where every step requires thoughtful planning and a deep sense of commitment. As a working mom, I know this firsthand. I remember the early days of returning to work—juggling meetings, deadlines, and, of course, pumping. It wasn’t easy, but it was possible, and I’m here to help you navigate that same journey.

If you’re committed to exclusive breastfeeding and looking to incorporate pumping into your workday, you're not alone. Pumping at work provides the flexibility to give your baby the healthiest option without sacrificing your professional goals.

In this post, we’ll cover the five essential things every working, breastfeeding mom needs to know about pumping at work. These practical tips and insights will empower you to confidently pump at work while maintaining your milk supply.

1. The Basics: All Employees Are Entitled to Reasonable Break Time for Lactation Purposes

First and foremost, let’s talk about your rights. Under the Fair Labor Standards Act (FLSA), you are entitled to "reasonable" break time to pump breast milk for one year after your child is born. This law ensures that breastfeeding moms, like you and me, can continue to pump at work without fear of job repercussions.

Why is this important? Because exclusive breastfeeding for the first six months is recommended by health experts, and this law gives you the chance to follow through on that commitment. You don’t have to choose between your baby’s health and your career.

If you’re unsure whether your employer is accommodating your needs, have a conversation with your HR department. They are required by law to provide you with reasonable break time for pumping. Understanding your rights is key to advocating for yourself.

Pro Tip: Document your pumping needs and schedule a meeting with your supervisor or HR to ensure a smooth return to work.

2. Reasonable Break Time for All Nursing Employees: 2-3 Breaks in a Workday

The phrase “reasonable break time” can sound vague, so let’s clarify what it typically means. On average, most breastfeeding employees will need about 2-3 breaks during an 8-hour workday to pump. Each session typically lasts between 15-20 minutes, depending on how long it takes you to set up, pump, and clean up.

Why is this important? Pumping regularly is essential for maintaining your milk supply. Without consistent breaks, your body may start to produce less milk. By sticking to a regular pumping schedule, you help ensure that your baby continues to get the nutrition they need while you're at work.

Pro Tip: Discuss your schedule with your employer to ensure you can take these breaks. Most companies are willing to accommodate nursing moms, especially when it comes to their baby’s well-being.

If you want more in-depth tips on boosting your supply during your workday, check out my other blog post, How to Increase Milk Supply: A Step-by-Step Guide for Working Moms.

3. Lactation Spaces: What Your Employer Must Provide

Another key aspect of your pumping experience is having a designated, private, clean space for expressing milk. The law requires that employers provide a space that is not a bathroom, shielded from view, and free from interruptions.

Your lactation space should ideally have a comfortable chair, an electrical outlet for your pump, and access to a refrigerator to store your breast milk. If your employer hasn’t set up a designated lactation room, you are entitled to request one.

Why does this matter? Pumping in a clean, comfortable environment can make a huge difference. Not only does it help you relax, but it also promotes your milk flow by triggering your letdown reflex. Creating the right environment can significantly reduce stress and help you feel more at ease during your pumping sessions.

Pro Tip: If your workplace doesn’t have a dedicated lactation room, suggest a solution like converting a small meeting room or office into a pumping-friendly space.

4. Pay for Break Time: Understanding Compensation During Lactation Breaks

One of the most common questions breastfeeding moms have is, “Will I get paid for my pumping breaks?” The answer depends on your employer’s policies.

Under the law, lactation breaks are generally unpaid unless your employer already provides paid breaks. However, if you’re not fully relieved of work duties during your pumping time (for example, if you’re answering emails or on a call), you should be compensated for that time.

This is where the PUMP Act comes into play (more on that below). It's important to know your rights regarding break compensation, so if you're concerned about how pumping breaks will affect your earnings, have an open conversation with your employer to clarify expectations.

Pro Tip: Multitask during your pumping sessions! Many moms catch up on emails or review documents while they pump. If you're doing work-related tasks, make sure to bring this up with your employer to ensure you're compensated for your time.

5. The PUMP Act: Your Best Legal Support for Pumping at Work

The PUMP for Nursing Mothers Act expands your workplace rights as a breastfeeding employee. This federal law requires employers to provide reasonable break time and a suitable place to pump, and it applies to a much broader range of employees, including salaried workers.

Here’s why the PUMP Act is a game-changer: It ensures that more breastfeeding employees have access to necessary protections, and it introduces new safeguards against employer retaliation. This means you can confidently pump at work without fear of negative consequences.

Under the PUMP Act, employers must provide break time and a clean, private space for you to pump until your child turns one year old. It makes it easier to stay committed to exclusive breastfeeding while maintaining your career.

Conclusion: Advocate for Yourself and Your Baby

Pumping at work doesn't have to feel like an uphill battle. With the right knowledge and a supportive work environment, you can manage breastfeeding while continuing to thrive in your career. The key is knowing your rights, advocating for yourself, and finding a pumping routine that works for you.

Remember, you're not alone in this journey. As a working mom, I understand the challenges you face, and I’m here to support you every step of the way. You have the power to provide the best for your baby and your career without compromise.

Are you ready to incorporate pumping into your workday with ease and confidence? Join the Pumping by Design interest list today to learn proven strategies to maintain your milk supply and navigate the challenges of breastfeeding as a working mom. You’ll be the first to know when enrollment opens, giving you exclusive access to personalized guidance in this one-of-a-kind program.

For daily tips and inspiration on how to balance work, life, and breastfeeding with ease, make sure to follow @BreastfeedingByDesign on Instagram.  Let’s continue this journey together!