Hi Strouty, I have spent the last week reading this entire thread. To say the least, I have been enthralled. Like many others I see lots of similarities although the scope of things is much different. Any when I got married at 20 yrs. old I told the wife that anything we need (outside of the basics paid for through normal job) we had to do our selves because we couldn't afford anyone else to do it for us. We have lived that way for the past 50 years, wife sews I take care of house and car maintenance, etc. We still think it is a good to live, and we both get great satisfaction out of the things we do for ourselves. I am trying to say that I think I understand where you are coming from.
Anyway, I also have lower back problems. It started in the early 90ies. I posted about my experience in the thread "Lower back Arthritus" in the Free Parking forum, my post is from January 2, 2020. Not everyone agreed with it but I do a stretch I called
"scaredy cat, swayback horse". An Airforce doctor taught me this when I was experiencing sciatic nerve pain. In many ways its like using the inversion table, but only takes a few minutes and can be done anywhere. You get on all fours making sure that you setup with 90 degree angles between arms and chest, and abdomen and thighs. Keep neck in line with spine, then stretch up so that you look like a scared cat holding it for a few seconds, then make like a swaybacked horse. It opens up the space between vertebra.
Now days I try to do several 20 or 30 second reps in each direction when I get out of bed in the morning. I still know that my back is compromised, but I function pretty much without pain. On days when I have worked quite a bit or have tweaked my back a bit I do the stretch just before I get into bed for the night. I have done it while in my shop, just put on a pair of knee pads and hit the floor.
Just my two cents, but I think I may be helpful for you. I have seen where you post that you think your back will be sore tomorrow, that's the time to quickly do the stretch. Like you I try very hard to avoid NASIDS and all pain meds.
The lista wall looks really great, I want some. How's the blue burg coming?