Is it a shoulder sprain or tear?

My shoulder has been aching for about 2 months so something is definitely wrong but I don’t think its a tear b/c I can still do pushups, pullups, etc, and lift weight over my head (though not nearly as much as I used to). However it does ache and I can’t sleep on it. I don’t have money or insurance to see a Dr. My Q: is it possible to do these exercises with a tear, or does this sound more like a sprain? And what are some specific exercises I can do to strengthen the muscle and rehab it.

It could be sprained or torn or it could be somthing else. The shoulder is a joint with soft tissues, muscles, ligaments, and tendons,any of which can be injured, resulting in shoulder pain
(along with broken bones or a dislocated joint).
First you need to know what actually happened.
Did the pain begin immediately after an exercise or repetitive motion (over-use)? Did you hear a popping or snapping noise
(torn tendon or muscle detachment)? Is there stiffness and swelling (arthritis, bursitis, tendonitis) or just muscle soreness?
I would just take pain killers and hopefully it will soon go away.
Keep it moving but rest it at the same time.
If it is still bad i would get help because it could need to be operated on..x