Mid- Back Stretches?
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Depends on were your back hurts, and what you hurt.
Things like slipped disks, get better with movement, and improve with light rehab to strengthen the core and back muscles. Muscle strains require rest and ice, after pain is gone, light rehab that strengthens the back.
I recommend checking with a doctor, to see what really happened.
Well don't take my advice as the only two options, there is a meriade of issues you can have with a back. Heck if you have tight hamstrings, that can cause back pain. Pinched Nerve, slipped disc, herniated disk, pull muscle, torn ligament, tight hip flexors, weak abdominals muscles.
I said two likely causes, but there is much more than just that. Go see a doctor. I don't mess with back pain, never want to have a chronic case of it.