Back Injuries - Help/Advice Wanted

[northcutt]

There's so many variables to it, but if you haven't looked into "Becoming a Supple Leopard" its a great book.

Youtube any of these for deadlift:
"low back smash lacrosse ball" (this is good for just pain relief, not corrective, however until you reach corrective its $$$$ great)
"hamstring barbell smash" (I'd seriously not overlook hamstrings too huge and overlooked, and if they're too tight, your low back Will hurt on deadlifts, plus triggers and tight points hide deep deep deep so a regular foam roller in my experience has just wasted my time)
"Hip Impingement: AIS | Feat. Kelly Starrett"
Also at top of hamstrings up against glutes, you can sit on lacrosse ball and rock and find tight points, this area is very overlooked and tight quite often. You can even sneak this in at work for a break if you work at a desk.

For upper back - I would be adding in "lacrosse ball peanut" given that you said massage has helped. Thoracic mobility is a good guess. Ebay some lacrosse balls and they come right to your door.