I have totally been there many times over the past 25 years. I’m sorry you are dealing with this! I’ve gotten better in recent years, but not over the past month since I’m way off my routine.
Key for me (ymmv) is the following:
Cardio for 20-40min - all about getting the blood flowing
Then stretching and core exercises (bridges, ab crunches, dead bugs)
Then I can think about either lifting or things like moving furniture.
If I don’t do these things regularly (5 days a week)
My hamstrings get tight
My calves get tight
My glutes get tight
My lower back gets tight
My back becomes a time bomb
Often I’m ok moving/lifting heavy things at first. It’s the aftermath that gets me, typically a day or two later depending on my hydration level. Seizes up like a bolt of lightning and I can barely stand, let alone walk. Pop ibuprofen and sit on the icepack. Go to the chiropractor for another treatment cycle.
Old joke. I have a great Chiropractor- I’ve been going to them for years!