My breasts have been hurting a lot lately, what can I do?

hello, it's been about 1 month that I have the impression that my breasts are like "big bruises", it's especially painful to touch. I stopped my contraception that I was taking for 3 years in October 2022, I was taking the provera deposit. I am not very active physically, I work of course, I lift heavy boxes, but I am convinced that it is not muscular. I think it's deep down, I have a hard time sleeping on my stomach or holding bras for long. I met a nurse at the clinic and she told me to try the seed linens. I have no idea how to use them. If it's ever alarming I'll go see a doctor, but if it's hormones or anything do you have any tips for me?:) thanks.