The Physiotherapy department at East Lancs Hospital has produce a website with links to exercises you can do at home.
Up and Active is a website that links to local opportunities to get moving more. http://www.upandactive.co.uk/
Your may wish to have a discussion with your GP about what sort of pain killing medication or plan is most suitable for you. NB Your local Pharmacist Shop can also offer advice about what you can buy over the counter to help with pain. Co-Codamol 8/500 is available without at prescription and will cost less than a prescription charge.