Knowing how to properly recover is a huge part of working out IMO. Injuring yourself and losing all your gains while recovering is a bit silly. I've always been a fan of swimming. It's tiring, good resistance, and the cold water IMO helps recovery. Treading water or a slow casual lane swim is great.
IMO, Physio can get you on the right track, but ultimately, they're just diagnosing you at a point in time. What you do on a regular basis will determine the recovery. I used to go to Physio until I realized that it was my working causing back, shoulder and neck pain (+migraines). Transitioning to Yoga and swimming worked well for me while also doing the physio exercises.
If you can't strain your upper body, you might as well spend time really working on your core and stamina.
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