Hi L., I have three children and I experienced plug ducts constantly with all three of them. I guess some women are more prone than others as I hardly wore a nursing bra (tank tops with shelf bras or sports bras), yet I still got plugs. As for the two you have had for over a month, in all seriousness, you need to get them released before they turn into an abcess. If you cannot get them unplugged on your own, you will have to see your OB. Start by standing in a very warm shower while massaging your plugs in the shower. Apply enough pressure to your breast...it might hurt but you need to massage them. Right after your super warm shower, nurse your baby while massaging the plugs. It's really important to massage while nursing and massage in the area around the plug and massage the plug...in a circular motion, pushing towards your nipple. You might consider nursing your baby in a different postition than you normally do. This will enable your baby to nurse from different ducts. This does not mean that not all the ducts will be involved. This is not what I'm saying at all. It's just that different nursing positions will put more emphasis on different ducts, which in a sense, make others work more than others. I hope this makes sense. This is what I was told. It is important that you not compress your breasts (ex. tight nursing bras or sports bras). IF you are looking to wear a sports bra just so you can work out, that will be fine. I worked out too, and I know first hand that a sports bra is nice to wear for working out but if you are going to wear a sports bra all day and it's restricting to your breasts, then you will want to consider wearing something looser when you are not working out. I did not wear tight garments, yet I still got plugs. But, in the event that your plugs are from your breasts being confined in a bra that is too tight, then you will want to loosen things up a bit. Plug ducts are very annoying, and yes, painful. I never got mastitis, but you need to make sure those ducts unplug before infection sets in or worse, an abcess that needs to be surgically removed. Contact a lactation specialist in your area. If you don't know how to find one, contact your OB or Pediatrician for a referral for a lactation specialist and if they don't know of any, ask for the number for Le Leche League in your area. This is a group specifially for breastfeeding women who need support, advice, etc. Le Leche League would be able to put you in touch with a lactation specialist.