Thoracic middle back mobility exercises for pain
Mid-back pain sucks, but it is rarely of concern, especially when there was no traumatic accident.
If your middle back pain has been around for quite some time, do this series of movements 2-3x per week. Start with only 1 set of a few repetitions of each movement and see how you respond to them. You can increase the number of repetitions over time. Breathwork is the key during all of these movements. Huge, deep breaths into your ribcage can really open things up.
Have you ever experienced sudden back pain on one side of your spine that catches when you try to rotate? Maybe you were combing your hair, rowing a weight, doing a back squat, or rolling over in bed. You may be experiencing some sort of rib subluxation (basically, your rib shifted a little bit, and the muscles around it are guarding). In the case of rib issues, you want to rest a day or two and then start doing these movements.
Middle back pain can hurt a lot, but sometimes you need to
"push through it" when doing exercises like this. This isn't advice that I give for most areas of the body, but the middle back can respond well to a little bit of force. If things get really bad for you after you do that, then back off a bit. Push into it a little bit, but not too much. Learning how much to push comes with some testing: trial and error.
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