Don't dance without warming

I just found out it the worst way possible that dancing without warming up can result in a painful 2 weeks treatment for my shoulder...To start with,I will tell you how it started.
I was in my room listening to music as always and I got up to dance...danced for around 5 minutes and then i heard a snap and a instant pain came to my arm I stoped and and thought it's just a normal shoulder pain after one week of constant pain it started worst...I couldn't sleep very well and I can't... last night was a pain night I couldn't sleep at all and today I was at the doctor/doctors
and they told me i have to take some pills and some lotions for 2 weeks and not to make any effort on it...that was something I was expecting but no painkillers come on! HALF OF MY BODY IS KILLING ME!