My workers comp dr had me get an MRI which showed I had a torn labrum in my right shoulder he says no surgery but I'm in a lot of pain what can I do?

What are symptoms. I would first want to know your symptoms and what part of the labrum was torn. If you had a dislocation and your anterior (front) labrum is torn this may require repair as won't heal. A superior labral tear is essentially your bicep complex. This can be treated conservatively but if pain continues at your age i would generally treat with a bicep tenodesis.
Labrum. A torn labrum can be treated conservatively with nsaids, pt and activity modification, and cortisone injections. Not all labral tears are symptomatic. If pain persists despite conservative treatment then surgical repair or debridement are considerations.