Exercising and Path to Recovery

Yes I believe you have been following my story but I had lower back injury back in 2018. It took me 3 years to recover. It's leg weakness and numbness in legs and feet. I know it's lower back connected because I recently have been trying to streach it and all it does is make matters worse. Pinched nerves or disc's. Could be muscles. Because I have had 2 mri and no findings. No slipped disc's. That was back in 2018/2019. I am heading back to go see a spine doctor. Get another mri. If you have any questions or advice. I know you have left me messages before already. But where I am now is getting worse and worse. Anything I do. Makes it 10x worse. I tried putting a pillow under my knees recently. I slept maybe a few hours like that. The pain and misery I have been in this week from that. I can't even begin to explain. That's how I know it's connected to lower back. Now after those 3 years of healing. I began to go out and move and whatever happened healed almost completely. Other then I had to regain strength in my legs. Which took awhile. But I recently started a school where I'd be standing for long periods of time. And I over did it. It blew out whatever is wrong with me. And I am back to where I was in 2018. I never pushed my limits before because I was in fear I'd end up back where I am. My like everyone's else's is complicated. Mine is a mystery. I go looking and trying things like I just did with the pillow under knees and it sends me back weeks. I am looking for support. And looking for understanding/diagnosis. I have been to a spine doc 2x a day both after my mri say there is nothing wrong it's not spine related. I know its the L5 C1 area. I don't wanna be stuck in bed for years again. I am afraid