I feel for you, it’s no joke not being able to sleep through the night! I have similar problems staying asleep, I have arthritis, a perineural cyst and an L4-5 lumbar fusion that’s not stopped all of my back pain. I do take pain meds, but that’s a personal decision we all must make for ourselves. I would not be able to function without some pain relief. Quality of life is more important to me than worrying about being dependent on meds.
You might Try a product called Charlottes Web; I bought the hemp cbd roll-on oil for my arthritic hands. It actually brings relief and is sold over the counter at my pharmacy or purchased online at their website. A doctor recommended it to me, he has severe arthritis in his shoulders; he said when he uses it he can raise his arms overhead.
I also use an adjustable bed to find the ‘zero gravity setting, and a heating pad. I wish you a solution to your pain!

Had a weighted blanket for same reason you seek an answer. Get to sleep immediately around 9 but like an alarm went off, I am awake at 3 AM and usually in a major panic attack. The weighted blanket felt like it was suffocating me and if you have restless legs, it made the sensation worse. We ordered one from Amazon, tried it and back it went within a week. If you get one, try to buy one with a return policy.

My rheumatologist today prescribed generic Lyrica to help me sleep. I normally take a magnesium 250 cap and a 1 mg of ativan which puts me to sleep. The 3 AM panic gets another .5 ativan to calm me. I live alone since my husband died two years ago. Anyway, I read the side effects of Lyrica and all the side effects would only exacerbate my other g/i, bowel, anxiety, nausea so I cancelled the order. I am also trying to scale down from 8 mg. of methylprednisolone to 4 mg. It will take a month according to the plan. Also, not everyone knows that you cannot use melatonin if you are on a steroid or Voltaren if you take NSAIDS plus my pain is in my neck, shoulder and back so you can't use Voltaren in those body areas so those options are out for me. It specifically says on the melatonin bottle I had purchased that it was not to be used if user was also on steroid medications. Voltaren has equivalent warnings of what you can and cannot do with it.

Anyway, this sleep thing is a bugaboo. I have done warm milk with no great effect and tonight I am going to go back to trying Nightly Calm tea by Twinings and see if that helps. The middle of the night panic attacks are terrible. Diaphragmatic breathing, meditation, and thinking through the Rosary get me some relief.