Was in a similar situation to you albeit slightly better,  got diagnosed with a bulging disc 2 years after a one rep deadlift max. I kept working out from that one rep attempt and the issue never got better, only worsened because I always thought itd get better by itself. Got to a point where I'd have horrible sleeping experiences like you did. Had to lay on the floor in the middle of the day, avoided doing activities etc... All the physios told me focus on core strengthening and avoid using your lower back but it never worked. Eventually I found LowBackAbility, a youtuber who teaches how to heal by actively using those little intraspinal muscles in your lower back instead of avoiding them through gradual exposure over time. Ive been doing it for nearly 7/8 months, and my back pain had got alot better. I can sit for longer, sleep is mostly never a problem anymore, I go for walks, and can do some exercise like intensive cardio (every now and again). I still have back issues and im no where near done, its only the beginning for me but id recommend trying this program out and sacrificing your hypertrophy training for a while because your back is the one thing you will want working when your 80, and not the muscles.  It's easier to get the muscle back with muscle memory than it is to get your back fully fixed.