Currently, I'm in Physical Therapy for a lower back injury so I know exactly where you're coming from. My pt focuses on lots of stretching. Hamstrings, hips, thighs, calfs, etc. As well as some light strength training like squats, bridges, clamshell (you can google these) along with some resistance training with a band & ball. She's also begun lots of work on my balance which helps to strengthen the core. As for the bike, she started me at only 10 minutes 3x a week. After a month, I'm finally up to 15-30 mins on the days I don't have PT. I hope this helps and if you have any questions, just pm me.