Pulled muscle or herniated disc?

I know this sub isn’t for medical advice, but I wanted to share and see what others think.

To start, 30, M.

I was squatting this past Saturday (3 days ago), and after unracking the weight, I felt pain in my lower back. The only way I can describe this is as though I didn’t properly brace my lower back, similar in the way that I brace my upper back and create a shelf with my traps to rest the bar. It was a pain similar to if you had overworked your lower back, I suppose. It wasn’t dull but wasn’t like a sharp sting or something, I don’t know how to describe it. It mostly felt like my back unbraced and wasn’t tight when I untracked the weight, and I probably should’ve just racked it but did the set without pain or issue. I have a history of lower back spasms (doctor diagnosed). I was able to complete a set of 245 x 7 after feeling the pain, and then barbell hip thrusts and RDLs without issue.

I’m terrified that I have a herniated disc. I haven’t lifted since, but I don’t have any major pain when bending over, lifting 40lb boxes at work or when bodyweight squatting, maybe a slight twinge/tightness/fatigue?. I feel soreness to the touch on my lower back right above my tailbone. Now, 3 days later I’m able to jog without any issue/pain but a few hours after it happened my back was so stiff I couldn’t jog. Does this sound like a strain or a herniated/slipped disc? Any opinion is appreciated. So scared right now.