Use ice packs and cold cabbage leaves on your breasts, liberally. Try not to get them under hot water, don't use the pump at all. You can hand express a couple oz if you're uncomfortable.

Use ibuprofen for pain or swelling.

You can also drink sage tea, peppermint tea or apply diluted peppermint oil to breasts.

The way I did it and the way my boob doctor suggested was to let them fill up, and then express JUST enough to alleviate the pain, put nipple pads in the bra so you don’t soak through. It wasn’t the fastest solution but I didn’t get an infection. It helped! I’m sure others have faster methods