Prone masturbation

Please help if you can give me advice. I lost my virginity at 28 and I couldn’t feel anything during intercourse. My dick was numb inside of her. I couldn’t enjoy the sex or cum. I get soft after a couple minutes because I’m just going through the motions and not feeling enough stimulation during real sex. This made me do research on the internet about the way I masturbated my whole life. I always knew it wasn’t normal but it’s what I’ve done since I was probably 10 years old I was laying on my stomach and learned (prone masturbation). This became a really bad habit/addiction for me my whole life. At least 2-3 times a day for 18 years I would lay a t-shirt on top of a pillow for prone masturbation. I never knew how to masturbate by hand so I just did what I always did. But now I feel like this has had a huge effect on my sensitivity in a vagina and oral I just feel numb. I learned to masturbate by hand after I found out how bad prone masturbation is for you. But I think I may have been using the “death grip” which could be just as bad from what I’ve read. It’s now been 4 months exactly since I quit prone masturbation. The 1st month I spent a lot of time masturbating with my hand at least 2 times a day. Then the second month I cut back to a couple times a week. The third month I cut back to almost once a week. Then this last month maybe I did it twice a week but did have a whole week I went without it. I have been a heavy weed smoker for 14 years everyday and I finally quit 2 weeks ago. I’m nervous this could be permanent damage. My penis is so numb when I have real sex. I know something is wrong. I don’t understand how people cum so fast or say sex feels so good because I can’t feel it when I’m inside of her. I’ve had sex with a couple girls since I lost my virginity and it’s always the same I can’t feel much. I get so aroused and then I put it in and can’t feel enough to stay hard long. Since I quit prone masturbation and weed. I have noticed that I’m getting morning wood sometimes. Something I haven’t had in years. I’m also feeling a lot more sensitive when I touch myself but I had sex the other day and I’m still having the same problem of just feeling numb inside a vagina. Has anyone ever had this problem? I would appreciate anyone’s advice or input. I can’t have a sex life with this problem and it pushed away a girl that I really liked. I don’t know what I should do. I’m gonna try giving up masturbation for good