How can I safely upgrade and rollback an Appwrite self‑hosted instance using Docker?

I am running a self‑hosted Appwrite server with Docker Compose and want to upgrade to a newer release while keeping the ability to rollback if something goes wrong. What are the exact prerequisites (Docker version, environment variables, backup steps), the numbered upgrade commands (including how to set DOCKER_API_VERSION if needed), how to verify that the upgrade succeeded (health checks, console access, API responsiveness), and what is the recommended rollback procedure (reverting the image tag, re‑applying the previous .env, restarting containers) to restore the prior version safely?