The u/js are now in phase and the steering rack centred and the difference is tangible. Once out of the car, the lower u/j movement felt the same as the upper. Both moved freely with no tightness or sloppiness so I think the lower doesn't need replacing yet. Which is good because it was a cramped and fiddly job both in the footwell and under the car. Tip #1: take out the driver's seat to give more room under the dash. Tip #2: use a large square shaft screwdriver with an adjustable spanner to spread the u/j split for easier removal (it looks like someone has previously taken to these using a cold chisel which could damage the steering column/rack if done in place).
I opted to phase the u/js out of the car and mark them with a paint pen (the mark isn't too obvious in the photo below thanks to the reflection).
Then, once in place, I lined up the marks rather than counted splines. It still wasn't straightforward as there is such a limited view of the lower u/j when it's installed but it seems to have worked out.
I made sure to tighten everything with the spline ends flush with the inside of the u/js to give maximum purchase while preventing fouling of the spiders. Prior to removal I noticed some of the spline ends were recessed (up to 5mm) rather than flush.
Once installed, and with the front off the ground, the increase in resistance every rotation that I mentioned in the first post was completely gone. And, huzzah!, during the test drive the steering felt lighter and had centring force. It's still not as good as I would like/expect but I'm happy with the progress given the worn bushes and general misalignment of the front and back end.
I've re-centred the steering wheel, so I have equal lock to lock rotation, and now just have to check everything is still in place following the test drive. Finally I need to adjust the track rod ends so the wheels point straight for this job to be labeled done.