You can feel good again if you stop masturbation at least for 3 months. yes, it is difficult to break the habit.. With the help of abdominal breathing for 10 minutes twice a day. Google 'abdominal breathing'. Learn it, do it every day.. If you have to do it, do it with lubricated hand. Do not stop breathing, and do it sleeping on your back and not on your stomach. masturbation does not do irreversible harm if you have masturbated in a llimit. Practice, abdominal breathing. you may add some mote breathing exercises from pranayam if you like. It is yoga's system. Do it and change your life.
Do not feel guilty about masturbation. It is a normal and necessary form of sexual release. I am not sure about your soreness. KY gel might help.