Stopped breastfeeding lumps

Hey ladies! We went full formula around a month ago. I had been hand expressing and using a heated massager to keep my boobs in check with a pump every few days to work out lumps but we’re at my in laws for a few weeks and I forgot my massager and pump (the baby’s stuff was most important and I forgot a lot of my things)

I noticed in the shower this morning I have some pretty big, hard spots in both breasts. Any suggestions to clear these up? I tried massaging and hand expressing but a couple of them don’t seem to be budging and hurt when I push on them too long.