stay away from dairy I know milk and yoghurt cream and ice-cream make mucus.
Cut an onion quite thick rings and pour 2 table spoons of honesy over it place in a saucer and cover with a saucer for 1 hr. Drain off the juice and sip as often as needed. I go so far as to eat the onion too as it's now sweet from the honey. My husband swears by it and has me make it when he's been sick.
Try licorice tea. It works great, and it isn't a drug.
Healing Properties & Precautions of Licorice
Licorice is helpful for colds and flus. From Mountain Rose Herbs:
"The most common use of licorice world-wide is to treat coughs and colds. Licorice is especially useful for treating coughs with sticky phlegm, or for treating colds that accompany stomach upset."
It is also helpful in treating glandular and adrenal problems. From Wikipedia.org:
"In herbalism it is used in the Hoxsey anti-cancer formula, and is a considered adaptogen which helps reregulate the hypothalamic-pituitary-adrenal axis. It can also be used for auto-immune conditions including lupus, scleroderma, rheumatoid arthritis and animal dander allergies."
There are definite contraindications of licorice root, though. Some say it should not be used every day and definitely should be avoided by those with hypertension. It appears to be quite helpful for acute situations like a cold, but should not be taken in large doses on a regular basis.
Here is another link you might find helpful
from what you say, its very likely you've at least partly torn your lung muscles. Fear not they will get better, but it will be painful breathing for a while.
I know this sounds silly, but try not to cough or cough lightly. take some cough syrup or in lew(sp) of that, hot tea, and them a little honey with some lemon mixed in.
fell better soon
if it is just from conjestion a hot shower always seemed to help me.