Don't panic too much. I'm sure the 3 pound limit is set very low so that people don't push it. You weren't given explicit instructions regarding lifting, so how would you know what the restrictions are.
I expect your surgeon isn't all that worried about it, if it wasn't something drilled into you on leaving his office.
Still, stop all that for the time being! You can't undo the lifting you've done, but you can avoid further worry by not lifting in the future. Chances are all is well. As I said before, the repair is quite good at dealing with quite an onslaught of coughing, so I suspect it's strong enough to withstand what you've done.
Hopefully nothing was harmed. The pain you're describing doesn't sound extreme enough to indicate a wrap coming down. I've heard it described as excruciating, and located at the wrap site.
If you're worried, call your surgeon's office tomorrow and see what they have to say. I suspect they'll reassure you.
Hang in there.