Hey Ed,
It is unfortunately not an easy issue, especially with things like OIDC.
In Ory Network we have solved this with Ory Tunnel/Proxy:
https://www.ory.sh/docs/guides/cli/proxy-and-tunnel
They are basically specialized versions of Ory Oathkeeper to proxy the requests from localhost to your Ory Network instance.
I think the same approach could work for you as well. AFAICT the code is here:
https://github.com/ory/cli
I think many also just run a duplicate dev instance in parallel to the main one - tbh that is what I would recommend as well, it seems the most simple setup.