I found your post interesting regarding trigger point injections.

My pain MGMT doctor doesn't support them. How long did they last for you? What exactly were you injected with? I may try them.....

How often do you stretch your affected muscles? My chiropractor said 3 times a week, but I do more for relief..

I can only tell you my journey ..

In regards to your similar issue to mine except my knots, trigger points are in my glute medius.

I quit physical therapy and joined Planet Fitness and LAFitness gyms thru the silver sneaker program through United healthcare..YMCA is also free through the program.

I mildly stretch in the morning at home because I'm stiff in the morning.....then off to The hydro therapy massage chairs at planet fitness.. it feels so good and it helps with the pain . Then I stretch again using the Precor machine and other ways..

I do strength exersizes for my core and back at the gym.. I use DVDs youtube to educate myself on stretching.

I use a foam ball to compress the knots (adhesions, trigger points) that hurts at first but it breaks up the tension and it won't hurt as much over time..some use a tennis ball..

Don't just focus on stretching your upper back...do your whole body..I can't stress enough how much stretching has helped me.
I do light muscle exercises right now, not too much, because like you, it hurts...
I began to swim at LA fitness this week.
The jacuzzi and sauna feels good too.

I don't know how old you are. But do join a gym if your not going, they are so worth it. Make sure you eat healthy .
I have done these things for only 2 half months and I feel 75% better.
I hope you the best.
Let me know