A Pain in the Back If you have excess weight, weak muscles and/or poor posture, your back will be one of the first places you feel the strain, according to health professionals. Back pain and injuries are common because so many muscles have to contract and relax to allow you to stand and move. Couple that with poor lifting techniques, and you've got a problem! Tendons attach muscles to bones, ligaments hold your vertebrae together, and muscles protect your spine and hold your body in place. If all of these are healthy and strong, you're good to go. So eat right, keep a healthy weight and stay fit!