4 month old sleep help

Hi everyone, I’m a first time mom and having trouble with my baby’s 3-4 month sleep regression. Sleep was not an issue in the beginning, we did a lot of baby wearing for naps during the day and he’d fall asleep pretty much anywhere as long as we were moving (out on sunny walks, in a noisy grocery store, etc.). He was also sleeping for at least one super long stretch at night. Then about 2-3 weeks ago that all just stopped. He still falls asleep if we wear him but generally only if we are soothing him in a dark room, not so much out and about anymore — which makes naps really exhausting (I’m spending sooo much time every day convincing him to sleep) and also makes me feel a little bit trapped in the house. He’s also growing really fast and wearing him has started to hurt my shoulders/neck. For the night sleep, he’s averaging 1.5-2hr stretches now (vs his previous 4-7hr stretches) and it’s really wearing on me.

I’d love to hear if other parents went through something similar, and if so how long it lasted for and what you guys did to manage it or make it better!