[generalenvelope]

Emphasis on listen to your body. Plugging because I'm such a big fan, Barbell Medicine has changed my life in terms of understanding training/injury risk based on actual evidence. If you haven't tried it, highly recommend RPE based training. It's refreshing to realize that you don't need to go super hard to make serious progress. And like you're describing, it can often set you back. There's a fatigue cost to every stimulus and it's all about balancing those to get the desired adaptations.

[polishdude20]

Another thing Ive learned from them is that if something hurts or I have pain that isn't caused by physical damage, it's most likely fine to lift. Usually lifting actually helps any back pain.

A few weeks back I tweaked my back just while laying down for some reason. Hurt like hell getting up. Next day, still painful, did some light squats. During the squats the pain didn't get any worse. So I added more weight. Less pain. More weight, less pain. Until I got to my working set for the day and nailed it. The back pain got better and it was all fine.

Now the lifting may not have had any effect on the pain. It could have just gone away on its own. I'll never know. But the point being that the pain didn't indicate a structural damage that was dangerous. Lifting probably also helped my mind make that distinction.

[generalenvelope]

Hell yeah. Austin Baraki's "Aches and Pains" article is great, as well as the YT video "4 step for managing pain in the gym".

I've had many similar back pain experiences to yours. Bio-Psycho-Social model for the win