Hi im dr.hema physiotherapist. I had gone through your query,in your case the mid back pain may be due to poor posture and related weakness of muscles, which has to evaluated with an orthopedic doctor. Poor postures generally exacerbate mid-back stiffness and can lead to muscle strains, contributing to a dysfunction that when left unchecked results in pain with normal everyday activities later. Massage can help to relieve trigger points and tightness within the muscles,as these trigger points are cause of pain while breathing. Stretching, mobilization helps, If pain is more you can think about physiotherapy modalities like ultrasound which gives best result. 1 . Do posture Exercises every day to strengthen posture . maintain a good posture when standing, sleeping or sitting. 2. Use ergonomically-correct chairs at home and work and provide proper support for your back. Be conscious of your posture ,Head tall and strong shoulders back and chest open pelvic Tucked and centered. 3. Change body position and posture frequently. 4. Take proper rest every day, rest your mid back flat to bed by folding your legs. 5.Establish a daily exercise program. A regular fitness routine will increase strength and flexibility and minimize pain (walking, , Swimming, general body exercise to all joints. 6.hot water fermentation when required with diclofinac gel. Hope this helps you. If you have more queries please write back.