Hi Anita,
is every exercise painful? If not, try just doing the exercises that don't hurt.
You could also try to go only with the sitting meditations for some time.
You can do the walking and sleeping exercise. Just try to "think" and breathe QiGong as much as possible.
I don't know if this will work, but just do the painful exercises in your mind. Visualize and feel them as if you were really doing them - without the pain.
This last advice I have "stolen" from Feldenkrais. This great method has helped me to get rid of a lot of tensions and to develop my coordination and balance.
I cannot give advice on a got self-study book - my books are all from german authors or from Feldenkrais himself. Feldenkrais sheds some light on the method, but I found other books better for self-study.
I hope this helps,
Jens
