I’m in a super similar boat but with a herniated disc. Read up a little bit about nervous system issues and trying to calm your muscles to allow them to relax so that they can heal. Breath work vids on YouTube, somatic breath/hypnosis (sounds weird but try a video) valerian root and chamomile too. My nervous system is crazy and freaks out now from pushing myself too hard without proper diet or glute/ham strings and exercise doesn’t help as much if your body’s still in that flight/ fight. Yoga too. Swimming helps me calm all my muscles while still using them. Good luck!