Improving thoracic extension and mid back mobility using a foam roller. If you are having lower back, mid back, neck or shoulder pain, there is a good likelihood that your mid back or thoracic spine may be overly stiff, and you have poor mid back mobility. Tight shoulders and a stiff mid back is compensatory to the way we live, function and work. This easy to perform foam roller based procedure can help restore mid back flexibility and relieve back and shoulder pain as well. Do not perform these maneuvers aggressively and stop of you experience pain. If you do have pain with this maneuver, let us know.