Returning to work after maternity leave is one of the most emotionally complex transitions a mother faces. You want to excel in your career, and you are deeply committed to giving your baby the very best start in life.
The World Health Organization (WHO), UNICEF, and the American Academy of Pediatrics (AAP) all recommend exclusive breastfeeding for the first six months, continuing alongside solid foods for two years or beyond. Breast milk is far more than nutrition. It is a living substance packed with antibodies, immune-building proteins, and bioactive compounds that protect your baby from infections, respiratory illness, and more.
This guide walks you through everything you need to know, from legal rights to pumping schedules, milk storage to supply maintenance. So, you can continue this journey with confidence.
Preparing for Your Return to Work
Preparation is everything. The first four weeks postpartum are critical for establishing a healthy milk supply, so use this window wisely. Around weeks three to four once breastfeeding is going well, introduce a breast pump and bottle so your baby gets comfortable with both before you return to work.
Before your maternity leave ends, speak with your HR department about lactation accommodations. Identify a private, clean pumping space (not a bathroom), and confirm whether a refrigerator is available for milk storage. If not, a high-quality insulated cooler bag with ice packs can safely keep milk for up to 24 hours.
Understanding Your Breastfeeding Rights at Work
You have legal protections. Know them! In Jordan, the labor law guarantees working mothers one paid hour per day for nursing, maintained for a full year after delivery. These breaks are counted as official work hours and cannot lead to any wage deduction. Employers with 15 or more children under five among their employees are required to provide an on-site nursery or a monthly childcare subsidy. You also cannot be dismissed for being pregnant or nursing. This is explicitly prohibited under Jordanian law.
The 2024 Flexible Work Regulation in Jordan further allows breastfeeding mothers to request reduced hours or remote work arrangements. Understanding and exercising these rights is not just your legal entitlement. It is a direct investment in your baby's health.
Creating a Pumping Schedule That Works
Your body produces milk on a supply-and-demand basis. The more frequently milk is removed, the more your body makes. Think of your pump as your "robot baby"—it keeps that hormonal signal active while you are at work.
For babies under six months, aim to pump every two to three hours during your workday. A practical schedule for an 8-hour shift might look like this: 10:00 AM, 12:30 PM, and 3:00 PM. Using a double electric pump brings each session down to about 15-20 minutes.
How to Find the Right Breast Pump
Not all pumps are created equal, and choosing the right breast pump can make or break your pumping experience at work.
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Traditional double electric pumps remain the clinical gold standard for maintaining supply, offering strong, consistent suction and wide adjustability.
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Wearable wireless pumps are a game-changer for the working mother. They fit inside your bra, are nearly silent, and allow you to pump during a meeting or commute without anyone knowing.
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Hospital-grade pumps are recommended if you have a low supply or a premature baby.
Whatever pump you choose, flange fit is critical. Your nipple should move freely inside the tunnel without rubbing. An incorrectly sized flange can cause pain, blocked ducts, and reduced output. So, it is worth getting this right from the start.
Tips for Pumping Efficiently at Work
More suction does not mean more milk. What matters is stimulating a good letdown reflex. Try these evidence-based strategies:
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Hands-on pumping: Gently massage your breasts before and during pumping and compress firm areas while the pump runs. Stanford research shows this technique can increase total milk volume by up to 50%.
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Keep equipment clean: Rinse pump parts immediately after each session in a dedicated basin with hot soapy water and air-dry on a clean paper towel.
Using Storage Milk Bags Safely & Effectively
Use only food-grade, BPA-free bags designed specifically for breast milk—never household bags or bottle liners, which can leach chemicals or burst during freezing. Quality storage bags feature a double-zip seal and a stand-up base for stability in the fridge.
Fill each bag in 2-4 oz portions to reduce waste—once milk is warmed and a baby has fed from it, any remainder must be discarded within two hours. Leave about one inch of space at the top before sealing, as milk expands when frozen. Squeeze out excess air to prevent freezer burn. Label every bag with the date of expression using waterproof ink and always use the oldest milk first (first-in, first-out).
Proper Milk Storage Guidelines (At Work & at Home)
Follow the "Rule of 4s" from the CDC and AAP as your baseline for healthy, full-term babies:
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Room temperature (up to 77°F / 25°C): up to 4 hours
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Insulated cooler bag with ice packs: up to 24 hours
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Refrigerator (40°F / 4°C): up to 4 days
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Freezer (0°F / -18°C): up to 6 months (up to 12 months is acceptable)
When thawing, place the bag in the refrigerator overnight—once thawed, use within 24 hours. For quick thawing, hold under lukewarm running water and use within 2 hours. Always swirl (never shake) the bottle to recombine the fat layer. If your thawed milk smells soapy, it may be high lipase.
Building & Maintaining Your Milk Supply
Stress is one of the biggest threats to milk supply. Cortisol and adrenaline physically block the release of oxytocin, making letdown difficult even when your breasts are full. Prioritizing rest, as hard as that sounds, is genuinely one of the most powerful things you can do for your supply.
Nutrition matters too. Breastfeeding requires an additional 330 - 500 calories per day. Focus on iodine-rich foods; omega-3 fatty acids (salmon and sardines); adequate hydration (drink to thirst, not beyond); and if you follow a plant-based diet, supplement it with vitamin B12, iron, and zinc.
If you notice a supply dip, try "power pumping" to mimic cluster feeding by pumping in short bursts (20 minutes on, 10 off, 10 on, 10 off, 10 on) for one hour a day over several consecutive days. This rapid stimulation signals your body to ramp up prolactin production quickly.
