Worried I did too much

I‘ll start by saying I’m normally a very active person and worked out all throughout my pregnancy. I am in my 3rd week post partum after an easy vaginal delivery with a small tear with stitches that has healed well. I spent the first 2 weeks laid up not doing much aside from light dishes, putting grocery delivery away and laundry (avoiding carrying heavy baskets), but now that I’m in the third week and it’s so nice out I started baby wearing my 7lb girl 20-30 minutes at a time and walking up up 6k steps a day this week (in my yard, short neighborhood walks, walking pad) for the last 3 days. Last night I noticed a bulge in the shower and started feeling a heaviness/falling out sensation that i am thinking is a grade 2 bladder prolapse - I’m devastated that I overdid things too early and now ruined my vagina. I already messaged my OB for a PFPT referral and I’m going to stop the baby wearing and walking and any household tasks aside from lifting and caring for my daughter, but I wanted to know if anyone has any hopeful stories of recovery after something similar or if I really ruined things with a forever prolapse.