php category seperation and specific date range HELP!

Hi,
I’m new to WordPress. I’ve got my site (https://www.uprlip.com) running almost exactly as I would like it to. Basically I’m running two seperate categories as two columns on the main page to make it appear to be two blogs essentially. I want to ad a forward post button, and a back post button to the main page while maintaining the dual-column category look. I’ve tried a few things and haven’t been able to get it to work. The code I’m using to call the categories is located in the ‘index.php’ file and looks like this:

<div id="content" class="narrowcolumnJ" role="main">

<div style="float:left;width:380px;padding:10px;">
<?php $my_query = new WP_Query('category_name=J&showposts=1'); ?>
<?php while ($my_query->have_posts()) : $my_query->the_post(); ?>
			<div <?php post_class() ?> id="post-<?php the_ID(); ?>">
				<h2><a href="<?php the_permalink() ?>" rel="bookmark" title="Permanent Link to <?php the_title_attribute(); ?>"><?php the_title(); ?></a></h2>
				<small><?php the_time('F jS, Y') ?> <!-- by <?php the_author() ?> --></small>

				<div class="entry">
					<?php the_content('Read the rest of this entry &raquo;'); ?>
				</div>

				<p class="postmetadata"><?php the_tags('Tags: ', ', ', '<br />'); ?> Posted in <?php the_category(', ') ?> | <?php edit_post_link('Edit', '', ' | '); ?>  <?php comments_popup_link('No Comments »', '1 Comment »', '% Comments »'); ?></p>
			</div>
<?php endwhile; ?>
</div>
</div>

There’s that section of code, then a section exactly like it for the ‘M’ category. I just need to have a forward and back button above my footer so people can click and get back or forwards. If they’re on day, 2 go back to day, 1 ect ect ect.

If anybody has any ideas for me that would be mucho greato. Thank you very much.