I've had back pain in the area between the scapula and spine (red lines in attached pic) for a long time, maybe 10 years. Typically it only hurts noticeably when I have been standing still a while (5 minutes doing dishes) or sitting on the ground (like hunched over applying painter's tape last night). There is a constant feeling of tightness in this area and over the years I've developed a sort of tick with stretching these muscles (spinae erectors?) by pulling my scapula up or stretching my head forward and to the side or simply fast jerky torso twists.
The pain has become more pronounced as I've just started strength focused lifting. After doing squats the area is very tight, has a random tingling sensation, and prone to pain (the same day as well as next). Recently I noticed that my squat form is not so great. I sort of twist my spine to the side when fatigued. Imagine doing squats with all the weight on your left shoulder, you'd twist your spine slight and lift your left shoulder higher, I do this when fatigued and so far it's been impossible to stop doing without racking the weight. This may or may not be related. I also have some issues with my knee caving in on the left side which I've read (on this forum) is probably because of weak glutes (my quads are very disproportionate in size to the rest of my leg muscles).
I'm very interested in continuing powerlifting (and never going back to a bodybuilding approach to weight training) so I'd like to remedy this before I start conjugated training (ordering power rack this week for my garage!).
What I've tried:
Soft tissue work (foam rolling) helps for around 5 minutes but I don't think it's really helped with the problem (just the symptoms).
Aggressive stretching of the area tends to make it worse. There have been times where I stretch and it makes my back hurt all day.
SLDL and good mornings were a stab at hitting that area and although I've got stronger in the lifts the back pain has been unaffected (incidentally good morning form I'm fine with unlike squats).
Random background bits:
I vaguely remember pulling (or something) a muscle in that area when I was in high school wrestling (10 years ago), I remember a loud pop and pain in that area and sitting out of live wrestling for a week. It could be unrelated though.
I have an office job and am sitting 8 hours a day. I never have any back pain at work (or while sitting in any backed chair) though.
My posterior chain is fairly weak still. For years I have loathed any sort of ab work as my lower back fatigues before my abs even with simple crunches (my lower back, not the part described above, aches immensely after 20 or so crunches).
Any suggestions or words of wisdom?