new lifter joint soreness

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I'm a relative beginner (little more than half year of lifting) having problems with my upper body. I got costachondritis, mild, for a couple months that gets better than worse and back. I'm just now realizing the problem is that my whole upper body has gotten really tight.

I'm also having soreness right in the small of my upper back where the traps and lats overlap against the spine and on my upper arms near the shoulders where the pecs and biceps and everything connect to the humerus and over the front of the shoulder.

Been doing bench, strict press, face pulls, seated cable rows, pull ups, deadlifts, leg presses, planks. I started working in downward cable chops hoping they'd help with the ribcage stuff but not really. Though I do like training a twisting motion.

Anyway. Is it ok to just lift through this, I guess it's tendinitis? It's like all the areas with a lot of muscle connections are sore. It's not debilitating though it is making me hesitant to push more weight. Are there stretches or flexibility exercises? I've started doing deep massages all over my chest and shoulders and it seems like it gives me some relief, but a faster, more efficient, more effective solution is what I'm looking for.

Oh yeah, and I have a little discomfort at my illiosaccral joint that gets aggravated by deadlifts.