Continuing to nurse once you return to the workplace can take extra effort, but there are ways to insure success. "One big key is to plan ahead," says Marsha Walker, a registered nurse and lactation consultant in Weston, Massachusetts.

If your employer supports breastfeeding, all you may have to do is head to the ladies' lounge two or three times a day to use the hospital-grade pumps provided to nursing moms. On the other hand, you may have to bring your own pump and use every minute of your breaks to pump in your office (or a vacant one, if you don't have your own office). Either way, the commitment is worth it: Breastfed babies are half as likely to experience illnesses such as ear and respiratory infections during their first year of life.

Here are some tips that will help make breastfeeding at work go smoothly:

• Decide if you want to rent or buy a pump.
  Since you will be pumping several times a day after you return to work, your best option is to either rent a hospital-grade pump for about $1 to $3 a day and leave it at your office (your birthing center, hospital, or even local pharmacy can provide you with a rental). Or consider purchasing a smaller, portable automatic electric pump for around $100 to $300 that you can carry between home and work. You can buy a pump online at a number of websites, including www.lalecheleague.org and www.amazon.com.
  
  
• Start pumping after the first few weeks.
  Once you and your baby have established a comfortable nursing relationship, which usually takes two to three weeks, try to pump after each feeding. Store the milk for use after you've returned to work, or allow your partner, or other family members, take part in feedings by giving baby your breast milk from a bottle.
  
  
• Introduce a bottle early.
  Most breastfeeding experts agree that you should start to offer a bottle at least two weeks before you return to work. Since your baby may not accept a bottle from you, this is a perfect opportunity to let your spouse, a grandparent, or caregiver help. The first few times you do offer a bottle, don't wait until your baby is frantically hungry.
  
  
• Keep a week's worth of milk in the freezer.
  The sooner you start pumping and building up your supply of stored milk, the better. Since you'll bring home fresh milk every day, consider what's in the freezer the "emergency supply".
  
  
• At work, pump when baby would nurse.
  If you can pump during your morning and afternoon breaks and your lunch hour, you'll be in good shape. Don't be discouraged if you find that you can't get as much milk from the pump as you'd hoped, or if on some days you only have to pump once or twice. If you find that you can't pump quite enough milk during the week to keep the freezer stocked, you can always make up the difference by pumping in the evening and on the weekends.
  
  
• Store breastmilk properly.
  Breast milk can be safely kept at room temperature for four to six hours without danger of bacteria growth, but to be on the safe side, keep it in a refrigerator or insulated bag until you get home.
  
  
• Once home, refrigerate or freeze breastmilk.
  Breastmilk can be stored in clear plastic or glass bottles, or specially designed plastic freezer bags that secure with twist ties or mini plastic clips. Any of these storage containers can go into the freezer. The type of refrigerator/freezer you have determines the length of time breast milk can be safely stored (be sure to date each container).

• In a refrigerator:
  • At 32-39 degrees F: 8 days
  • At 59-60 degrees F: 24 hours
  • At 66-71.6 degrees F: 10 hours
  • At 79 degrees F: 4-8 hours
  
  
• In a freezer:
  • In the freezer compartment inside a refrigerator (such as those found in many offices or hotel mini-bars): 2 weeks
  • In the freezer of a refrigerator/freezer (either side-by-side or top-bottom models): three or four months
  • In a "deep-freeze" freezer where the temperature is 0 degrees F: 6 months