Hi ZenLifter, good for you for reaching out.
My best tools to ease self-pity are ...
take a piece of paper or journal and write a list of all the things I am grateful for. It can be little things, like the breakfast I'm eating, the sunrise, hearing a bird call, or big things like having a job, having a family member I love and appreciate.
Second thing is, to try to think of someone else in need, that I can help, maybe just with a phone call to say hello. Or reach out and post to others on SR who are hurting.
I hope your back feels better soon!