Is my shoulder dislocated or is it tendons or something?

So I didn’t do anything that I can recall, it just started to feel bad. I can move my arm but it hurts with certain movements. It’s a fairly sharp pain. I’ve had this before with my hip when I was a teenager, when I walked a lot it would start hurting and I would be limping but it would sort itself out overnight usually. I’m really anxious about this. I can’t get to sleep because I usually put my arm above my head and lie on it to sleep.. have done since I was a teenager. I’m 33f if it helps. It just generally feels uncomfortable. So, does it have to be not moving at all to be dislocated? I can feel a lump that dips down to my collar bone on the left, but not as much on the right. The left is the hurting shoulder. Thanks for the help, I greatly appreciate it.