Authorized stay and visa expiration are different things. You need to determine what your authorized was. J-1s are issued for a braid set of uses and the authorized stay depends on the use.
Hard to say because we don’t know what your original authorized stay was.
If USCIS is correct, then I don’t think you have ban. If USCIS is wrong, then you do have a ban, and it expires most likely in February 2030.
You might have to hire an attorney who will do a FOIA on your entire record. This will cost 10-100 times more than $160 to try to get a visa.