@Nats01- I stopped using the bicep as much as possible! I refrained from house chores like vacuuming, and any sort of lifting with that arm. I declined doing certain jobs at work that required a lot of bicep lifting (heavy buckets and such, I didn’t like having to tell them “no” but I couldn’t live with the pain anymore). I stopped picking up my bag with that arm, too. I put ice on it when it hurt, and made sure to extend the arm as much as possible to lengthen the muscle.
Now, as I am not in pain anymore, I am carefully reconditioning it during daily tasks, switching hands when I vacuum the house so that the right is not seeing too much action, and lifting things with either the left, or evenly with both if it’s too heavy for one arm.
I also completely stopped pole dancing for a while, because it was doing me harm with my bicep.

I’m going to be slowly getting back to dancing, one day a week, and very carefully. 😉