It hurts and l need to work and carry things and travel.l know about applying heat as this might also happen from a ''cold'' muscle.l do not wanna take pain killers or have a cortisone shot.
Is there anything else l can do?
Resting the arm, and time, and later walking up the wall with your fingers and raising the arm at shoulder height exercises is what the Drs and physical therapists usually recommend.
But l need a fast cure now..

l am sorry, but there is no 'fast cure' for this. Exercise the muscles, get physical therapy and apply heatpacks.that is all you can do.

PS. Do not do cortisone shot. It is usually not even worth it as it does not do much and can cause delay in healing. l did nothing for me except cause more pain.