Just wanna vent-high pain day

I am one of those EDS/Pots people, im 45 and gaining weight due to little to no activity…and that’s because of pain. I don’t care at all about being fat, but I care about health, and being able to support myself. My dr wants me to move more…and I have no idea what my new normal looks like so I’m trying to build up slowly.. I am currently on day 2 in bed because I pulled a muscle in my back/side…how you might ask? By stretching! Not even a heavy workout but stretching! I literally have no idea how to work with this body anymore! And they want to move, but don’t move too much and push yourself into a flare…and I literally don’t know HOW when just stretching caused my and injury 💔