Preparing to Return: What to Expect
Returning to work after maternity leave is a huge step for any mum, and if you’re breastfeeding, there’s a lot more to consider. In my own experience as a new mum in the UK, I found the transition both exciting and nerve-wracking. It’s perfectly normal to feel a mix of emotions—from guilt about leaving your baby, to anxiety about balancing breastfeeding with work commitments. Planning ahead can help ease this transition and ensure you feel more confident as your return date approaches.
Emotional Preparation
Start by giving yourself time to adjust emotionally. Talk openly with your partner, friends, or other mums who’ve been through it. The support network here in the UK—whether it’s local parent groups or online forums—can be a real lifeline. Remember, feeling emotional about returning to work is completely natural. Try not to put too much pressure on yourself; acknowledge your feelings and know that many mums share the same worries.
Practical Considerations for Breastfeeding Mums
Before going back, think about how you’ll continue breastfeeding. Will you express milk at work or switch to mixed feeding? Start building up a stash of expressed milk a few weeks before your return, and introduce your baby to bottles if they haven’t used them yet. It’s also wise to have conversations early with your employer about your needs—a private space for expressing milk and somewhere secure to store it are both important. Under UK law, your employer must consider your request seriously, so don’t be afraid to ask.
Creating a Plan
List out all the tasks that need sorting before you return: arranging childcare, discussing flexible hours with your manager, and making sure you have all the equipment (like breast pumps and storage bags) ready for day one. A clear plan not only helps reduce stress but also shows your employer that you’re organised and committed to making this transition work smoothly for everyone.
Give Yourself Grace
No matter how much you prepare, there will be bumps along the way. Give yourself grace and celebrate small wins—whether that’s a successful day expressing at work or simply surviving your first week back! You’re doing an amazing job juggling motherhood and work life in the UK.
2. Your Legal Rights as a Breastfeeding Mum
As a mum returning to work in the UK, knowing your rights is absolutely vital for protecting both you and your baby’s wellbeing. The law here is actually quite supportive, although it can feel confusing to navigate—especially if it’s your first time back at work after having a baby. Here’s a straightforward overview of the main legal protections and what they mean for you as a breastfeeding mum.
Understanding UK Laws and Protections
The cornerstone of workplace protections for breastfeeding mums is the Equality Act 2010. This law makes it unlawful for employers to discriminate against you because you are breastfeeding. That means your employer must not treat you unfairly or differently from other employees simply because you need to express milk or breastfeed.
Alongside this, Health and Safety regulations require your employer to carry out specific risk assessments once they know you’re breastfeeding. They need to consider things like exposure to hazardous substances, long working hours, or lack of suitable facilities, and make reasonable adjustments to support you.
Key Rights at a Glance
| Right | Description | Relevant Law |
|---|---|---|
| No Discrimination | You must not be treated less favourably because you are breastfeeding at work. | Equality Act 2010 |
| Health & Safety Assessment | Your employer must assess risks and take action if necessary once notified you are breastfeeding. | Management of Health and Safety at Work Regulations 1999 |
| Rest Breaks/Flexible Arrangements | No statutory right yet for breastfeeding breaks, but employers should try to be accommodating. | Health and Safety Executive Guidance |
| Suitable Facilities | Your employer should provide somewhere hygienic and private (not toilets) for expressing milk. | HSE Guidance/Best Practice |
A Few Personal Tips from Experience:
- Notify your employer in writing: Let them know as soon as possible that you’ll be breastfeeding so they can put the right measures in place.
- Ask about facilities: Don’t be shy about asking where you can express milk or store it safely—your comfort matters!
- If you face resistance: Remind your employer gently about their obligations under UK law—it’s often just a case of them needing a nudge or some information.
Knowing these basics can give you confidence as you return to work. In the next section, I’ll share how to approach your employer and practical tips on making these rights work for your day-to-day routine.
3. Creating a Supportive Work Environment
As a new mum returning to work in the UK, I remember how daunting it felt to ask my manager about expressing milk at work. However, open and honest communication is key to ensuring both your needs and your employer’s expectations are met. Here are some practical tips and first-hand advice on creating a supportive environment for breastfeeding mums.
Tips for Communicating with Your Employer
Start the conversation early—ideally before you return from maternity leave. Schedule a meeting with your line manager or HR representative and explain your intention to continue breastfeeding or expressing milk. Be clear about what you need, such as flexible breaks or access to a private space. It can help to reference NHS guidelines or ACAS advice so your employer understands this is a common and supported practice in the UK.
Negotiating Breaks for Expressing Milk
The law in the UK doesn’t currently entitle mums to specific breastfeeding breaks, but employers do have a duty of care under health and safety regulations. When negotiating breaks, be upfront about how often you’ll need them (usually every 2-3 hours) and how long each session will take. Offer possible solutions, like making up time or adjusting your schedule if needed. From my own experience, being prepared with suggestions made my employer more receptive and supportive.
Ensuring Access to a Private, Hygienic Space
You have the right to request a clean, private room—not a toilet—for expressing milk. Many workplaces already have suitable spaces like first aid rooms or quiet offices. If not, ask if an unused meeting room could be booked during your break times. Bring up practical needs: access to a power socket for your pump, a comfortable chair, and somewhere to store expressed milk (like a staff fridge or personal cool bag). Don’t be afraid to advocate for yourself; most employers want to support their staff but may not know what’s required unless you spell it out.
4. Practical Tips for Pumping and Storing Milk at Work
Returning to work while breastfeeding can feel daunting, especially if you’re a first-time mum. When I first went back to my office in London, I was overwhelmed with the idea of expressing milk away from home. Here are some real-life tips and practical advice that helped me – and many other mums – make this transition smoother.
Choosing the Right Equipment
Investing in a good breast pump is essential. Many UK mums prefer electric pumps for speed and efficiency, but manual pumps are a great backup. Don’t forget to check if your workplace has a fridge for milk storage or if you’ll need a cool bag with ice packs. Here’s a simple comparison:
| Equipment | Pros | Cons |
|---|---|---|
| Electric Pump | Quick and efficient; less effort | Noisy; needs power source |
| Manual Pump | Quiet; portable; inexpensive | Tiring for frequent use; slower |
| Cool Bag & Ice Packs | Portable; keeps milk cold for hours | Needs daily re-chilling; limited space |
| Bottle Steriliser Bags | Easy cleaning on-the-go; reusable | Needs access to microwave or boiling water |
Creating Your Expressing Routine at Work
I found it helpful to plan my pumping sessions around my breaks. Most UK workplaces will allow you extra breaks for expressing, thanks to legal protections. Try these tips:
- Block out time in your diary: Treat pumping like any important meeting.
- Find a private, comfortable space: Legally, your employer must provide somewhere clean and private (not the loo).
- Label your milk: Mark bottles with name and date before storing them in the fridge or cool bag.
- Keep spare parts handy: Accidents happen! A backup set of breast shields or bottles is a lifesaver.
- Sterilise regularly: Use steriliser bags or wipes if there’s no sink available.
Pumping Schedule Example for a 9-5 Job
| Time | Pumping Session Suggestion |
|---|---|
| 8:00am (before work) | Pump at home after baby’s morning feed |
| 11:00am (mid-morning break) | Pump in designated room at work |
| 2:00pm (lunch break) | Pump again during lunch hour |
| 4:30pm (before leaving) | Pump before heading home, if needed |
| 6:00pm (at home) | Nurse baby directly or pump if needed |
Troubleshooting Common Challenges
- If you struggle with let-down at work, try looking at photos or videos of your baby, or bring an item that smells like them – it really helps!
- If privacy is an issue, talk to HR early on so arrangements can be made before you return.
You’re not alone in this journey. With a bit of planning and support, expressing milk at work can fit into your routine more easily than you might think – and every drop counts for your little one!
5. Support Networks and Resources
Returning to work as a breastfeeding mum in the UK can feel overwhelming, but you’re not alone. There are plenty of support networks and resources available to help you navigate this journey, both emotionally and practically.
UK-Based Organisations
The National Breastfeeding Helpline (0300 100 0212) is a fantastic starting point. Staffed by trained volunteers, many of whom are mums themselves, they offer confidential advice and reassurance seven days a week.
La Leche League GB provides friendly guidance from experienced breastfeeding counsellors. Their website offers a wealth of information on returning to work, expressing milk, and managing your rights. They also have local groups across the country where you can meet other mums facing similar challenges.
NCT (National Childbirth Trust) has a dedicated breastfeeding line (0300 330 0700) and local branches that host coffee mornings and drop-in sessions—perfect for making new mum friends who understand what you’re going through.
Local Groups and Peer Support
Your local children’s centre or health visitor can point you towards breastfeeding support groups in your area. These gatherings are invaluable for sharing tips on expressing at work, handling bottle refusal, or simply having a chat with someone who “gets it.” Many NHS trusts also offer breastfeeding cafes or peer support schemes run by trained volunteers.
Online Communities
If getting out is tricky, Facebook groups like “Breastfeeding Older Babies & Beyond UK” or “UK Working Mums Who Breastfeed” provide a supportive space to ask questions any time of day. The sense of community online is incredibly reassuring, especially during those late-night pumping sessions!
Helplines and Advice
If you ever feel unsure about your rights or how to approach your employer, ACAS (Advisory, Conciliation and Arbitration Service) offers free advice on workplace issues, including maternity rights (call 0300 123 1100). Don’t hesitate to reach out—sometimes just hearing another friendly voice makes all the difference. Remember, seeking support is a sign of strength, not weakness.
6. Managing Setbacks and Self-Care
Returning to work as a breastfeeding mum in the UK isn’t always smooth sailing. Even with supportive colleagues and understanding policies, you might still run into days when it all feels a bit much. I remember feeling overwhelmed by the pressure to keep up with work, express milk at set times, and still somehow enjoy those precious moments with my baby after a long day. If this sounds familiar, you’re definitely not alone!
Common Challenges You Might Face
Many mums find it tricky to fit expressing sessions around meetings or busy shifts. There’s also the emotional tug—feeling guilty for leaving your little one or worrying about keeping up your milk supply. Leaks, forgotten pump parts, or just sheer exhaustion can add to the stress. It’s easy to question if you’re doing enough both at home and at work.
Strategies for Looking After Yourself
- Be Kind to Yourself: Not every day will go according to plan, and that’s perfectly okay. Celebrate small victories—like managing an extra pumping session or simply getting through a tough day.
- Ask for Help: Don’t hesitate to speak up if you need adjustments at work or help from your partner at home. Most workplaces want to support you—they just might need some guidance on how best to do it.
- Pace Yourself: It’s tempting to try and do it all, but taking short breaks for a walk or a hot drink can do wonders for your mental health.
Mental Health and Work-Life Balance
The transition back to work is a big adjustment, and prioritising your well-being is essential. If you’re struggling, don’t be afraid to reach out—whether it’s chatting with other mums in a local breastfeeding group, speaking with your GP, or accessing resources like Mind or NCT. Remember: balancing work and breastfeeding is a journey, not a race. Give yourself permission to find what works best for you and your family. With time, patience, and the right support, things do get easier—and you’re doing brilliantly.
