Mid-back pain can be a common source of pain, especially with poor posture but the importance of strength and mobility of the mid-back is important for overall health. Studies have shown that back weakness and decreased muscle size have been associated with thoracic hyperkyphosis (excessively curved back), osteoporosis, decreased quality of life, and increased risk of falling in older adults.
A recent study had participants perform one exercise daily for just 10 repetitions and showed to reduce the incidence of vertebral fracture at the 10-year follow-up. Above is the exercise used in the study and other examples of mid-back strengthening (progressing from easier to harder exercises) to incorporate into daily routines. If you have any specific pain or questions, React PT offers free screens to help get you started!
Burns S, O’Hara M, Egan W. The Thoracic Spine and Rib Cage: Evidence-Informed Physical Therapy Patient Management. In: Current Concepts of Orthopaedic Physical Therapy. Vol 31.2. 5th ed. LaCrosse, WI: Orthopaedic Section, APTA; 2021.