thank you for sharing your story with us here.
I do Ideal Protein and for a while it discourages you from doing any exercise.
I don't know for health reasons if you would be able to do this program I would discuss it with your care provider to find out if it is suitable for you.
As far as exercise goes have you looked into physical therapy and maybe they could design a program the would fit your needs.
Our whole family has used PT at some point and it really has benefitted us all.
I use warm heat packs and also cold packs to relief pain , not perfect but is does give some relief and I also use distraction as a way to deal with chronic pain.
Good Luck, Roo2