Maintaining a healthy diet and weight will greatly reduce the risk of back injuries. Excess body weight can compress intervertbral discs and subject the spine to unnecessary stresses that will make every movement that much more of a burden. Eating a healthy diet, though, will not only help you maintain a healthy weight, but also give you the vitamins and minerals your body needs for proper bone health. A balanced diet will provide a sufficient amount of iron, magnesium, calcium, as well as vitamins A, B12, C, D, and K. These nutrients help keep your bones sturdy and your back strong!