Exercising through how much PAIN??? Migraines, knee, and shoulder injury

Hi there my name is lizzie, i'm 28, and I grew up fairly fit (soccer, used to run half marathons, go to the gym at least 3 times a week and eat 90% whole foods since 2015), not “fat” but not “skinny” either…because I’m short, I’m borderline overweight according to the BMI index, but I think my muscular legs from playing soccer majority my life contributes to that. I’m 5’-1” and 136 lbs.
I’m currently 6 lbs away from my goal weight (what I used to be in high school) but I honestly don’t care if I lose it or not anymore bc now my biggest goal is to get to 24% body fat. I’m currently at 26.5%. I used to be 31% body fat after I gained 20 lbs in 2014 and lost most of it within a year, except those last few pounds or should I say last 1-2%.

So I figured, I finally invest in personal training and boot camp I lost 1% body fat, 2 lbs (138 to 136) in 3 months. But my biggest dilemma on trying to lose that last 1-2% is that I know I need to challenge myself, lift heavier, intermittent fast/cardio fast, and stay in a caloric deficit… which I know I CAN DO all those things since I’ve done them short term in the past…but the reason why I say SHORT term is because they cause me PAIN!

I’m not talking muscle soreness, because I embrace that type of pain and change in my body!
I’m talking PAIN from my MIGRAINES, KNEE TENDONITIS, and PULLED TRAP MUSCLE.

I typically love to work out first thing in the morning….but I would say 2-3 time a week I wake up with a headache and sometimes a full on throbbing/nauseating migraine. I have tried pushing through the pain during a migraine and go to bootcamp sesh….but every time I’ve done that, the migraine is 10x worse afterwards. I ensure I drink all the water I can get before/during/after and I eat only foods that don’t cause my migraines…but I’m still struggling to find my cure. But I feel like my personal trainer doesn’t understand…he keeps telling me I should push through the pain, that there’s no excuses, that working out more will make me stronger and have less headaches….do you agree? Or does anyone have experience with that?

Plus, I get migraines after I do a upper body work out…I really want to be able to do 1 pull up in my life unassisted….but I pulled my trap muscle really good (loud pop and my shoulder spasmed to be about 2 inches higher than the other my doc thought I dislocated it) back in 2015 and every time I do a back or lifting workout….i feel that intense knot in my back afterwards that eventually triggers my migraine. I’ve done physical therapy and I lift light weights like 15 lbs now…but it’s so sad to me because I know that I can physically lift heavier (since I won’t feel any pain if I do lift 20 – 30 lbs during my work out) and hopefully burn more fat…but I’m so scared to create that knot/pulled muscle feeling in my back again bc it happened every time I did lift heavy…so I take it easy…which sucks!

And to top it all off…I miss my hard cadio hiit sessions and soccer…about 4 months ago…right when I first started personal training, I went for a run on my own and did sprints/suicides…and then squats/lunges with kettlebells and my knee turned into a balloon..even though I didn’t feel any pain during those work outs….so now I can't even do a tough/heavy weight lower body workout like I used to without being scared of flaring up my knee again….so both upper and lower body and my head keep me so unmotivated to move…I thought exercise was supposed to make you feel better, not worse…. I don’t like biking or swimming bc I get so bored so quickly which is why I like team sports like soccer or team settings like bootcamp.

How do you get to your fitness goals with pain? Just push through?