The posture program in my book was developed over the past 15 years - trying to help people improve their posture. I spend a lot of time with people who work for hours at computers. The biggest cause of back and neck pain is poor posture. How you stand, sit, move and even sleep greatly affects the health and comfort of your joints. First, you'd want to reduce inflammation.
Inflammation stretches the tissue, causing pain and interfering with healing.
Ice the area as soon as possible and keep icing it for ten to twenty minutes every two hours for 48 hours, or until the swelling subsides. Then you would want to rest the injured area, but only for the first day. A Finnish study published in the New England Journal of Medicine showed that even two days of rest can slow recovery by weakening muscles. A bra with wide, comfortable straps that go over the shoulders can help because the wider the strap, the less pressure to the tissue underneath. And you would want to make sure the bra fits you correctly.