Ultimately, with a lot of pain and discomfort, it comes down to movement.
Remember, when it comes to our joints, 'motion is lotion'.
I hope you find it beneficial.
P.S. If you are suffering from a sore mid back and these exercises aren't giving you the relief you are after, then some hands on help may be needed. If you are interested in seeing if chiropractic care is right for you, contact us and I can discuss it with you.