Injured need some workouts

Finchtastic1

So currently I am in a lot of pain as I have a muscle and or nerve issue in my glute that affects my lower back, and leg...especially when I have a flare up. I don't want to overdo it obviously but not working out is REALLY hard. Any ideas on some things that i can do. Running isn't an option and I walk everywhere with no car so i get SOME cardio. No yoga as it involves too much stressing although I am tempted to see if bikram because it's hot will help.

Any tips? Is upper body about it? hahaha Or do I just have to really cut calories at eat JUST at my BMR?