New to sub-- returning to exercise with endometriosis, and Dr-recommended hi-protein diet?

Hi all!

Body specifics, if it helps: 5' 8.5", 133 lbs, Native American, female.

Current activity level: work a customer service on-my-feet job 6-8 hours 5 days a week. As of May 1st: 2x a week I do 20 minutes of yoga in the morning and 20-40 minutes of riding a stationary bike in the evening.

I've been lurking and reading the FAQs, and also reading everything I can find in this sub by searching "endometriosis."

3.5 years ago I had surgery to both diagnose and temporarily alleviate my endo. For a year prior to that, I'd been running 2-3x a week for half an hour, and usually took 1 1-hour jog/run a week, plus did yoga 5 days a week (usually a total of about an hour a day). My last 6 months before surgery, I'd been experimenting with lifting 3lb dumbbells a couple of times a week.

The last month before my surgery, it all came crashing down. I couldn't turn over in bed on my own, the pain was so bad. A few months after surgery, I tried to ease my way back into running, and repeatedly got stranded a mile or more from home when the pain blindsided me. I've dabbled with doing yoga again, but it often seems like I have to choose whether I want to do yoga or make it through my workday. If I take 4 ibuprofen at least an hour before I plan to work out, I can sometimes manage it.

Recently, I finally talked to my doctor about being unable to exercise due to the pain, and how it affects all other activity after. We're working on my pain management-- and I miss being fit, and feeling like my body can do damn near anything I ask of it.

My doctor also told me last week to go on a high protein diet. I've been taking iron for endo-related anemia, and my iron levels are good, but I've still had some issues that she says are likely protein deficiency. It was probably caused by the "endo diet" I'd previously been told to go on: cutting out meat, dairy, and soy to help control endometriosis symptoms (spoilers: it didn't help me. YMMV).

Right now my primary goals are to improve my flexibility and posture. Short term, specific goal is I'd like to be able to properly get into half king pigeon pose again. Long term, I want to maintain my weight, but in muscle. I've never felt the need to lose weight, I just want to feel fit, able, and strong.