Boobs are hurting!

So my son is turning 7 months on the 23rd and is eating solids regularly now. That being said I ebf him up until he started eating. Now that he's not drinking as much milk my boobs are not getting emptied. I'm a working mama so I pump at work, how much should I pump to help my supply settle? I know the more I pump the more I make, and I've always had problems with over supply. I feel like I'm gonna explode at work 😣. Before he started eating food I pumped 5oz every 2 hours away, what should I shoot for now? I gotta get these bad boys under control lol. Tia picture for cuteness