Expressing at Work

Find below practical tips for collecting, storing, and using expressed breastmilk at work. For personalised guidance on expressing, storage, and reheating, please speak with your midwife, a La Leche League leader, or an IBCLC Lactation Consultant.

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Before You Return to Work

  • Try to have breastfeeding well established before beginning to express breastmilk. For most people, this is around 8-12 weeks after your baby is born.
  • Begin expressing 2–3 weeks before your return to work to build a small back-up supply.
  • Choose your method. Hand expression can be comfortable but slower; electric pumps are faster and efficient but cost more. Consider borrowing or hiring to test what works for you.
  • Protect supply at home. Breastfeed before and/or after work and on days off. Your baby will generally remove more milk than a pump.
  • Make week one easier. If you can, return later in the week so you have a weekend to rest and adjust.

When You’re Expressing at Work

Hygiene first. Sterilise pumps, parts and containers by boiling for 5 minutes or soaking in sterilising solution for 1 hour. Some products allow microwave sterilising. Follow the manufacturer’s instructions.
  • Stay comfortable. Wear clothing that makes expressing easy; keep breast pads handy. Relaxation supports let-down. Close your eyes, play music, look at baby photos, or call your support system.
  • Look after yourself. Drink water regularly and eat through the day.
  • Use the pump that suits you. A double (both-sides) pump can save time. Pumping shouldn’t hurt. Re-position the flange and start on the lowest suction, increasing gradually.
  • Find your rhythm. Shorter, more frequent sessions often support supply better than fewer long sessions (e.g., 3 × 10–15 min instead of 2 × 30 min across an 8-hour day). Consider brief expresses at home after feeds on non-work days.
  • If you start leaking. Apply firm pressure to the nipple for 1–2 minutes (e.g., inside of your wrist) and express as soon as practical.

How to Store & Use Expressed Breast Milk

At work

  • Collect milk into a clean container (sterilised if baby is under 6 months).
  • Label with date/time (and your name if using a shared fridge).
  • Store at the back of the fridge. If no fridge is available, use a chilly bin/cooler with ice packs.
  • Wash pump parts in very hot, soapy water; sterilise if advised/needed.

At home

  • Refrigerate at the back of the fridge (coldest spot) for up to 72 hours (3 days).
  • Freeze for 3–6 months:
    • 3 months in a freezer compartment with a separate door (inside fridge with its own door).
    • 6 months in a deep freeze.
    • 2 weeks if the freezer compartment is inside the fridge (no separate door).

Using expressed milk

  • Thaw gradually, ideally in the fridge overnight.
  • Never microwave breast milk; this can create hot spots and reduce nutrients.
  • Once thawed, keep refrigerated and use within 24 hours. Do not refreeze after thawing.

Note: Storage times can vary depending on your baby’s age and your clinician’s advice. Follow guidance from your midwife, LLL leader, or IBCLC, and your workplace hygiene policies.