You are hurting. I feel you. Don't give up. It will heal.
I once hurt my left glute while doing a heavy deadlift work set.
i walked funny for a week.
I did glute bridge everyday painfully for i think 20 reps a day.
i still do deadlift but only with an empty bar...barely.
for lats, try this yoga pose. :-)
Yoga_for-_beginners_9785-copy.jpg
hope it helps.
cheers.