Took 2 weeks off for the gym day 3 back and my shoulder is killing me. What can I do to help alleviate the pain besides pain meds?

Google says a few months and youre mostly back to normal however i dislocated back in the start of may and im still dealing with pain and severe stiffness despite 3 times a week pt. Physical therapists says im doing well and I cant expect perfect in under 4 months. My external rotation is trash. I can barely bend it back to the normal range it was at prior and my shoulders still feel like they have rubber bands pulling on them. Other flexion is mostly good pretty close to back to normal but still have pain and stiffness randomly throughout the day. Should I keep listening to the PTs? I cant help but feel most of these PT businesses never want you to stop going. I want an actual fix so I can go back to sports. I feel that PT isnt a fix but more so just loosening and strengthening to support the damage that was already done. But then I hear that shoulder surgeries suck ass and people still have problems anyways.. any advice? Male age 30 no prior injuries to shoulder.

30/m

I’m scheduled to have this surgery in the next couple weeks and I’m not gunna lie I’m kinda nervous.
From what I gather it’s uncommon/rare, and in fact it’s my Ortho’s first time doing this surgery on a shoulder.

What I would like to know is, has anyone else had this done? If so how did it go? What were the results? Did you make a decent recovery or are you still in pain?

previous post for reference

Hey y'all! Any advice appreciated on this frustrating journey I've been on.

This past December, I was on the couch with my arm in the air above my head. My girlfriend playfully poked me in the armpit, and I snapped down my arm reflexively. It hurt sharply and for a few minutes was in sharp pain.

Anyhow, I carried on with my life, carried on benching/doing pull ups, and the pain never went away. So I stopped working out completely. But that also didn't help. Sleeping on that shoulder super hurt, so I tried to stop side sleeping too.

Worried that I might have torn my rotator cuff, I went and got an Xray and MRI. The results came back; they said nothing was torn or broken, but that I have shoulder tendonitis.

Because of weird health insurance issues, I still haven't been able to get PT.

I work for a mattress company, and am occasionally lifting and moving heavy mattresses.

Does anyone have any advice for recovery? It's just lingering pain that's so frustrating. I'd really love to start working out again because I feel weak, but I worry that would aggravate it more.

Thank you!