rehab protocol for strained mid back

im 35, 3 years training history. i have been pretty lucky as this seems to be one of my first setbacks where i cant push through it.

im experiencing pain in the mid back right side (maybe spinal erector) that began as a dull deep ache about 2-3 months ago and has progressed now to percieved sharp pains and spasms during certain positions and range of motions.

things that HURT: locking out a deadlift, top portion of squat ascent, racking barbell, getting back upright after tying shoe, anything where back is very horizontal like rows…
things that DONT HURT: deadlift from floor to shin no matter how heavy, squat descent and ascent out of hole, standing, walking, and normal activity thank god.

what would you recommend for a mid back muscular issue like this? normally i would continue to train but the length of time (2-3 months) combined with steady increase in perceived “injury” make me nervous. i have decided to take 2-3 weeks to do high rep light BB stuff that i normally wouldnt do, omitting things like dead lifts and low bar squats that aggravate it. im still doing high bar squats at ~50%, along with some tempo GM’s and GHR’s to try to actively recover the affected area. Does this seem like a good Rx?

thank you so much,
cole

Amazing - I developed this exact problem on the right side of my mid back this past week. It’s right along the bottom portion of the trapezius/lateral portion of the latissimus.

Mine is uncomfortable when pulling the deadlift off the floor but not when I lock out. Squats are fine as long as I brace when racking the bar. Barbell rows at a light weight this morning were very uncomfortable so I ended up doing pull ups instead.

Wondering if rack pulls instead of deadlifts would be good until this blows over.

Sunil

Hey @Cole - sorry to hear about this issue. Without a consult, I think the alterations you are outlining are fine. Typically we recommend altering loading for provocative movements, then if necessary range of motion, and finally change of exercise selection if things still aren’t improving.
Check out this video - https://www.youtube.com/watch?v=mdwj5ORPmX0