Pain over mid back due to following reasons:
Overuse, muscle strain, or injury: to the muscles, ligaments, and discs that support your spine.
Pressure on the spinal nerves: spinal nerves from certain problems, such as a herniated disc.
Myofascial pain: (Myofascial pain) that affects the connective tissue of a muscle or group of muscles.
There are several things you can do at home to help reduce your pain. For example:
Rest: If your back hurts a lot, take a break. But try not to let too much time pass before you get moving again. Instead, return to your activities slowly.
Use over-the-counter pain medicines: such as acetaminophen (for example, Tylenol) and non-steroidal anti-inflammatory drugs (for example, Advil, Aleve, aspirin, and Motrin). These can reduce pain and swelling. Be safe with medicines. Read and follow all instructions on the label.
Use a heating pad or ice pack: Heat can reduce pain and stiffness. Ice can help reduce pain and swelling.
Exercise: Exercises that stretch and strengthen the muscles in your back, shoulders, and stomach can help improve your posture, decrease your chance of injury, and reduce pain.
Practice good posture: Be sure to stand or sit tall. Don't slump or slouch.
Learn ways to reduce stress: You might try deep breathing and relaxation exercises or meditation.
If u have chronic pain-consult a physiotherapist