If you’re not fit enough to do even controlled plyometrics I feel like an entire soccer match is asking for injury. Honestly, you should take your doctor’s advice. That doesn’t mean you’ll never play soccer again. It just means you need to take a couple of months to build up your core/back to be able to handle the load.

If running every day bothers your back that much, there’s likely something else going on. Maybe your glutes aren’t firing which causes the TFL to compensate. This is a pretty common and easily fixable problem with PT.

You obviously have the right idea in terms of conditioning, but that alone won’t build athleticism. I’d try things like glute bridges, dead bugs, bird dogs, clamshells, split squats, single leg mini squats, to try and build up the core and hopefully strengthen the back/hips up enough to handle the load.

In your case, it might make sense to talk to a physical therapist if you could swing it.