Seems like a difficicult situation to give advice on. Since its hard for me to understand what your injury means for the body at this stage. And ofc i cant understand how movememt feels for you at this time. Thats why my advice would be try out light movements like you are doing now. And dont overdo it. Stay patient and your situation will become better in terms of working out.
Because it is a workers comp. issue you really need to be careful about going beyond your MDs recommendations. If your work gets wind of you lifting weights or working out they can deny your claim and then you will become responsible for any medical bills. Typically if it last longer than 90 days you are able to go outside of who they tell you to see and get a second opinion. It sucks for now I'm sure but try and be patient so you don't lose your comp. claim. Herniations in the thoracic region are less common than in the low back and neck because with the attachment of the thoracic spine with the ribs they are more stable and move less and harder to herniate. That being said, with time and treatments to reduce the herniated disc size people generally have less issues in the future.
Water aerobics possibly? It'll keep weight off your spine.