I did that about 10 years ago - I fully sympathize. Even now every time I do any heavy lifting I can feel it for a couple of days after. As far as advice, I think Drury18 covered it; just try to rest and not aggravate it as much as you can. Unfortunately it's not something that gets better quickly either.
Also with chest pain if you're not absolutely sure it's a pulled muscle it never hurts to see your doctor just to be safe.
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