Recover from/Prevent Injury

So i know the best way to prevent injury is to...
1. Not over train
2. Keep proper form at all times
3. Don't use weight you can't handle (which will be very noticable because you'll break form)

What about recovery and then retraining.

I have a spot that is right in the middle of my back slightly to the right of my spine. Something I do sets it off, i have no idea what it is, and then i'll chill off of back lifting till it gets better. Then it will be better for a few weeks and then I do something to it again, same spot. Its not an injury i can't deal with on a day to day basis, It just kind of hurts when i move into certain positions. I also know that pain = your body saying cut that shit out.

So i guess my question is how long do you wait after an injury to start going at it 100% again?

I realized something just a couple days ago when I was doing chest and shoulders and tris with dumbells.

I would get a clicking in my shoulder and it was kinda painful. If I did barbell, no problems.

Turns out, I'm hyper-extending my right shoulder on the negative, letting my arm go down further. My left arm doesn't do that.

I might switch back to barbell for a little while just because I don't have a spotter ever and the mirrors aren't set up so I can watch my form.

I probably post it in every other thread but

The most common training injury is the rotator cuff

A few simple exercises once a week go a long ways to preventing this.
Teres minor/Infraspinatus and Subscapularis:
Back Exercise Menu (http://www.exrx.net/Lists/ExList/BackWt.html#anchor511734)
Supraspinatus:
Shoulder Exercise Menu (http://www.exrx.net/Lists/ExList/ShouldWt.html#anchor78667 8)

As an added incentive,
If you ever feel tension or pain in your shoulders during bench or have never done these exercises before you may be able to add quite a bit of weight to your bench by strengthening up these muscles

So i guess my question is how long do you wait after an injury to start going at it 100% again?
My rule for getting back to light lifting is at least 1 full week after it feels 100% just to be sure.

Ofcourse the recovery period should involve strengthening that area so its not like you don't work it at all...

Also depending on how far away from your spine it is you may actually have a very minor rotator cuff injury. I know I sound like a broken record but it really is extremely common.

Put your elbow to your side (and keep it pushed into your side) and rotate your arm outwards pushing against the arm rests of your chair. Does that cause pain in that area you are experiencing problems with?

Your injury sounds like it's in the lower trapezius. I injured mine recently doing squats of all things because I got a little sloppy and held the bar in the wrong spot. Take a look at your lifts that use the traps (deads, squats, rows) and check your form.

As far as recovery? That's a tough one. The right thing to do is go very light until it heals, but I haven't done that ... I am just making sure my form is fucking perfect.