So I've had this tender/painful spot in my back for about a month now and it hasn't gone away so I'm a little worried. It's like a spot about 1/4" by 1/4" or so that hurts. I think maybe it's a compressed disc or something compressed or I really have no clue. I don't squat heavy (155-205 usually) and I don't deadlift that heavy (225 for reps or 275 max every once in a while). I don't know why it hurts and it didnt start hurting all of a sudden. If I had to guess I'd say it started hurting about a month or so again when I started a routine that has me squatting/deadlifting 3 times a week but only like 1-2 sets per day. Can I foam roll this pain away? Stretching out my back? Rest? Not going to do squats or deads for 2 weeks and see if it gets better but I may have to go see the doc on this one. The only thing that takes away pain is if I put my hand into a fist and smush my back against it and the wall/chair.