Try and have three tasks requiring different repetitive movements, static working positions, bending, stretching, carrying, standing still and so on but move from one task to the other every 20 minutes.
(The 20 Minute Rule) Sadly, to follow this advice you do need discipline!
[Anecdote – I had a practice in Frinton-on-Sea for many years and became impressed how this strategy enabled many “over eighties” remain in their garden for many hours at a time, with the occasional break for “refreshment”].
If you intentionally or worse begrudgingly press on regardless with a repetitive task for too long, then you risk a crisis.
[Anecdote – the patient in his 20s to please his recently married wife who had rather demanded action over a new patio laid 40 flagstones in one session. Result? Six weeks off work].
[Anecdote – A late 50s husband passed a sunny afternoon planting-out by sitting on the ground, legs apart and leaning forward to put each plant in the ground. Result – two people to lift him up when the back became too painful and four weeks off work].
Do not under-estimate the value for having the right tool for the right job.
Domestic 1. –The same 20 Minute Rule applies.
Clean all the downstairs windows consecutively without a change of task/posture – you risk disaster. Similarly, vacuuming, ironing, washing floors, in fact any major task and there is a greater risk if it is a “chore” which you dislike.
Completing all “chores” in one long session may be challenging, so be back aware.
Domestic 2. –The same 20 Minute Rule applies.
Many people are naturally stiff in their lower back joints on getting out of bed and starting their day. For some, this might extend into the day by an hour or two.
Be " back aware" during this period.
[Anecdotes of early morning crisis’s within minutes of rising from bed – kneeling in bath to wash hair, after bath or shower overstretching when drying off, cleaning teeth, wet shaving (going electric appears to be safer!), feeding the cat, reaching into the bottom of the fridge, loading the washing machine, getting into the car in the confined garage space, shovelling snow … the list of patient miss-adventures is endless!
Domestic 3. –
The same 20 Minute Rule applies with every painful back and/or neck but each need is specific to you; your problem, workplace, domestic situation, your family demands, attitude of mind towards self-help, depression, anxieties - so no general advice here.
Specific discussion and advice for you comes with the manual treatment.
DIY
Do not under-estimate having the right tool for the right job and in particular, the small two-step ladder to reduce the temptation to repeatedly overstretch.
Be reasonable to how much you want to achieve in each DIY session and if other interested parties are being unreasonable – then negotiate!