I've got similar issues in similar places (and an additional one). I hope you're able to find exercises that work for strengthening the area and that will continue to let you do the lifts you love without jeopardizing your health.
I don't really know what else to say. I understand first-hand how an injury like this can really rob you of your joy for lifting and your confidence with weight. Just take it slow and easy and, hopefully, your body will help steer your path.
Complication makes it easy to explain failure.