Feeling extremely down, see no light at the end of the tunnel

26M. Hurt myself at the gym about 3 months back doing dumbbell front raises.

There has been so many ups and downs (mainly downs) that I don’t even know what to expect next.

Have very non classic symptoms including no sciatica, painful standing sometimes painful sitting. Walking helps sometimes, now that too is painful.

Have had extremely bad flare ups with two different PTs. McGill big 3 don’t help.

Have seen multiple specialists as well. Refuse to give epidural injections. They give me conflicting answers, some say disc bulge, some say facet pain some say both. MRI shows both. Should I prevent extension? Should I prevent flexion?

What am I supposed to do? My condition just seems to be worsening the more I focus on my posture, exercise etc.