Back pain and Neck pain. It's too much!

Advise.                1. Avoid lifting weights.                2. Don't bend at waist but do bend at knee.           3. Use lumbar belt all the time except when laying down.                4. When sleeping on back keep a pillow below both knees.           5. When sleeping on side keep a pillow between both knees.           6. While getting up from bed turn to side first then slowly rise up.                7.Apply ointment/ hot water bag. 8. Don't massage. 9.  Keep a pillow below head till shoulder blades level while sleeping on back. 10.  Keep a pillow below head till shoulder level while sleeping on side. 11. Use cervical belt. See an orthopaedic surgeon  for proper evaluation and treatment. Take any painkillers fir five days