Maybe you should really just let it rest? What I can tell you is I fvcked up my shoulder/upper back doing shrugs once and never let it heal properly. I went back when I was still in pain and it seems even years later now I still can feel it. When I do shrugs my form needs to be on point 100% otherwise the slighest jerk in the wrong direction tends to set it off.

I know you don't want to take a break but when your body is telling you its in pain, and you ignore it, your body has the tendency to put you through A LOT more pain. I'd play around with different angles/exercises that maybe can work it out w/out causing too much bs. But if its severe and it seems almost anything is triggering it, you really need to let it rest imo.