Intercostal strain :( What can I do while recovering?

Hi! I've just been told that I have a likely intercostal strain due to not exiting from my inverts correctly (I have a tendency to lose control and swing back down). I know my core/back need some serious work to get me to where I want to be, but the frustrating this is I can't train with this injury! And I really don't want to risk it getting worse because I want to get back on the pole asap! I'm going to take some time off, but what I really want to know is what I can actually do in terms of back/core exercises while in recovery. I'm guessing things like chin/pull ups are out, but what about lat pulldowns or core excerises that start as a dish (shoulders and legs off the ground)? Maybe I should look into Pilates or Yoga as an alternative, but even then I don't know if that'd be considering to be too strenuous on my rib's muscles. I really don't want to lose what little strength I have!! Help please!