Going Back to Work While Breastfeeding Australia: Your Practical Guide
You Can Breastfeed and Work — With the Right Plan
Returning to work while breastfeeding is a goal many Australian mums share, and it’s absolutely achievable with a bit of planning and the right support. Whether you’re heading back full-time or part-time, this guide covers everything you need to know — from your legal rights to practical expressing tips that make the transition smoother for both you and your baby.
If you haven’t already, it’s worth reading our guide on how to increase breast milk supply naturally before you return to work, so you can build a solid freezer stash and feel confident your supply is in a good place before you head back.
Know Your Legal Rights as a Breastfeeding Employee in Australia
In Australia, the law protects your right to breastfeed while working. Under both federal and state legislation, it is unlawful for an employer to treat you unfairly because you are breastfeeding or because you are a parent. Specifically:
- You are entitled to reasonable lactation breaks to express or breastfeed at work.
- Your employer cannot legally deny you a private, suitable space to express (a toilet is not considered suitable).
- Your employer cannot require you to stop breastfeeding as a condition of returning to work.
Many Australian workplaces can achieve Breastfeeding Friendly Workplace (BFW) accreditation through the Australian Breastfeeding Association. You can share information about this program with your HR team to help your workplace become more supportive. Learn more at breastfeeding.asn.au.
Start Planning 4–6 Weeks Before You Return
The most important thing you can do is plan ahead. The ABA recommends starting to express and build a milk stash at least 4–6 weeks before your return date. This gives you time to:
- Build up a freezer supply so your baby has milk from day one at care
- Help your baby get comfortable accepting a bottle (if they haven’t already)
- Establish a pumping routine that fits your work schedule
- Trial your pump and expressing equipment so you’re confident using it
For safe storage times and guidelines on labelling your frozen and refrigerated milk, see our Breast Milk Storage Guidelines for Australia 2026. Our reusable breast milk storage bags are BPA-free, easy to sterilise, and designed to lay flat in the freezer for efficient stacking. Stocked and ready when you need them.
Talk to Your Employer Before You Go Back
Have an open conversation with your employer or HR team well before your return date. You don’t need to overshare — simply let them know you plan to continue breastfeeding and will need:
- A private, comfortable space to express (not a toilet or open-plan area)
- Two to three expressing breaks per day, of approximately 15–20 minutes each (the exact number depends on your baby’s age and how often they nurse)
- Access to a refrigerator to store your expressed milk
Most workplaces can accommodate these needs with minimal disruption. Coming to the conversation prepared — and perhaps sharing the ABA’s Breastfeeding Friendly Workplace information — tends to lead to better outcomes.
What to Take to Work Each Day
Being organised makes expressing at work much less stressful. Here’s what to pack:
- Your breast pump and all components (flanges, tubing, valves, bottles)
- Breast milk storage bags or containers — labelled with your name and the date
- A small cooler bag with ice bricks for transporting milk home safely
- A photo or short video of your baby on your phone to help stimulate let-down
- Spare breast pads and a change of top (just in case!)
How to Transport Breast Milk from Work to Home
Freshly expressed breast milk can be safely kept at room temperature for up to 6–8 hours in conditions below 26°C, or up to 72 hours in the refrigerator. When heading home from work, place your expressed milk in a cooler bag with ice bricks. Once you’re home, refrigerate or freeze it promptly.
According to the Australian Breastfeeding Association, you should not mix freshly expressed milk with already-cooled or frozen milk — cool the fresh milk first in the fridge before combining.
How to Maintain Supply While Working
Many mums worry their supply will drop when they return to work. Here’s how to protect it:
- Express at the same times each day as your baby would normally feed — consistency signals to your body that those feeds still matter.
- Do skin-to-skin and nurse immediately when you pick your baby up from care. This reverse cycling (where babies nurse more at night) is very common and completely normal.
- Nurse on demand over the weekend rather than sticking rigidly to a pumping schedule — your baby will help maintain your supply better than any pump.
- Stay hydrated and eat well throughout your work day — it’s easy to forget this when you’re busy.
If you notice your supply dipping, see our practical tips for managing a baby who is unsettled at night — understanding your baby’s cues makes those overnight nursing sessions much easier to navigate.
Handling the Emotional Side of Returning to Work
Returning to work while breastfeeding is not just a logistical challenge — it can be an emotional one too. Many Australian mums feel guilt, grief, or anxiety about leaving their baby, even when they’re excited about returning to their career. These feelings are completely normal and valid.
Give yourself permission to feel all of it. Connect with other breastfeeding mums who have been through the same transition — the ABA’s online community and local groups are a wonderful resource. And if you’re struggling significantly, speak with your GP about postnatal anxiety support.
When You’re Ready to Wean from Daytime Feeds
Some mums choose to gradually reduce daytime expressing as their baby gets older, moving to morning and evening nursing sessions only. This is a personal decision and one that should happen gradually to protect your supply and prevent blocked ducts or mastitis. Reduce one pump session at a time, over several days or weeks, and watch for signs of engorgement.
Cherub Baby: Your Breastfeeding and Expressing Partner
From portable bottle warmers to reusable pouches, Cherub Baby’s breastfeeding range is designed to make life easier for Australian mums — at work and at home. Explore our breastfeeding gift packs or view our full travel warmer range.
View Portable Bottle Warmers →
Frequently Asked Questions
How many times a day should I express at work while breastfeeding?
The number of times you need to express at work depends on your baby’s age and how often they normally breastfeed. As a general guide, most mums returning to work with a baby under 9 months will need to express 2–3 times during an 8-hour workday. As your baby gets older and starts eating more solid food, you may be able to reduce this. Aim to express at the times your baby would normally feed to maintain your supply.
How do I store breast milk at work?
If your workplace has a refrigerator, store your expressed milk in labelled, sealed containers at the back of the fridge (not the door). Freshly expressed breast milk can be stored in the fridge for up to 72 hours at 4°C or below. If there’s no fridge available, use a cooler bag with ice bricks — milk stored this way is safe for up to 24 hours.
What if my milk supply drops when I go back to work?
It’s common for supply to dip initially when returning to work, especially if expressing is less efficient than nursing. Try to express at consistent times throughout the day, nurse on demand when you’re with your baby, and prioritise rest and hydration. If supply continues to drop, contact the Australian Breastfeeding Association on 1800 686 268 for personalised support from an accredited counsellor.
Can I breastfeed and do formula top-ups when I go back to work?
Yes — many Australian mums use a combination of breastfeeding and formula while working, known as combination feeding. This can work well and gives you flexibility. Keep in mind that reducing the number of breastfeeds or expressing sessions will signal to your body to produce less milk, so if you want to maintain your supply, try to keep up at least a few nursing sessions per day. Speak with a lactation consultant or your GP for personalised guidance.
What are my legal rights around expressing at work in Australia?
In Australia, you are legally entitled to reasonable breaks to breastfeed or express at work. Your employer cannot lawfully treat you unfairly because you are breastfeeding, refuse you a private and suitable space to express, or require you to stop breastfeeding before returning to work. If you experience discrimination, the Australian Human Rights Commission can provide advice and support.
How do I get my baby used to a bottle before I go back to work?
Start introducing a bottle of expressed breast milk 2–4 weeks before your return date. Ideally, have someone other than you offer the bottle — many babies are less willing to accept a bottle from their primary breastfeeding parent. Try different times of day, different positions, and different teat flows to find what your baby accepts best. Be patient — some babies take a little longer to adjust, and that’s completely normal.
