To be honest, I would love to know more about your background medically (e.g. what meds your taking & if your regularly seeing a doctor, etc) because waking up from extreme pain is a very severe experience & says to me your condition is not well treated medically. I don’t think any “routine” will fix that

I find that keeping your muscles loose and hydrated by stretching and foam rolling helps me maintain low pain levels, which allow me to go for long walks and do light - medium weight workouts. I follow the philosophy of “The Flow Channel” which is described in the second video. I also smoke CBD and THC daily and take an assortment of supplements.

Foam Rolling- https://youtu.be/DzSU2FiFKTM

The Flow Channel- https://youtu.be/_fbCcWyYthQ

You may find that getting up earlier, before you start fretting about what your day will be like will make you calmer and less likely to be in pain. This works for me.