Got a foam roller and/or tennis ball? That seems to help me tremendously. Key is whether you're talking tightness or pain.

I do a 1-10 pain rating like doctors have you do. I go ahead and lift at near target weight with a 1 and maybe less with a 2. I do very light with a 3 and shift workout day if higher than 3. When I am experiencing the back pain, I also record the rating about a half hour after the workout and also the following morning. If number gets worse by next day, you know you overdid it.

I thought of this on my own so be careful. I am still looking for medical advice that this is not a bad approach.

BTW, a 10 on my 1 to 10 scale means go to the doctor right now...