OK, a couple things...
If you are sore, it is most likely that your baby is not latching very well. The things you mentioned will help short term but every time you nurse her poor latch is irritating it so it never gets better. It would be best to see a lactation consultant as things like that are kind of hard to address via the internet. One thing you can try is to make sure she is getting as much of the nipple as possible...that she has a wide latch. You can kind of force that by smushing your nipple as flat as possible to make your breast wide....she will be forced to open her mouth bigger to latch on. When you see her mouth open wide you have to very quickly push your breast into her mouth. If she has a narrow latch, she probably is not getting AS MUCH milk, or getting it as efficiently as she would if she had a better latch.
Your output from pumping is not really a good indicator of how much you are making because a pump is not as efficient at extracting milk as a baby is. Those amounts, however, do not sound like they are really all that low....I know when my son was that young and taking bottles (because he wouldn't latch on) his bottles were pretty small....2-3 oz tops. Breastfed babies eat less more frequently because it is easier to digest so don't compare how much your baby takes in a bottle to how much a formula fed baby takes....they will ALWAYS take more that way.
Please don't give formula..I understand short term if you feel like he is hungry, but using a bottle will only make his latch worse and using formula will shoot your nursing in the foot (if you give formula instead of nursing, your body is not getting the correct messages re: true demand/supply and may decrease your supply. It would be best to see a LC as soon as possible, or even a La Leche League leader who could help you with latch.
Here is a handout with diagrams http://www.breastfeedingonline.com/whenlatchingpdf.pdf
And there are even videos on this page:
http://www.breastfeedingonline.com/newman.shtml
If that doesn't help I would say a consultation with a GOOD LC or very experienced nursing Mom is definitely in order.
Good luck! I remember how hard this is! It really is worth it in the long run!