I would not be able to run and thought of biking sounds painful.
I use an elliptical trainer, they don't cost too much. I've got it set up in living room. I simply set myself 45 mins and make sure there is something to watch on tv. usually a half of footie lol.
feel much better. you sort of have to go through a little pain and the worry of damage to feel great benefits afterwards. hoping if I keep it up somehow the oxygen/blood flow will help repair pain issues. a long shot but worth a try.
hope your pain levels decrease it time....