Back Injury Prevention Rowan University Workforce and Student Population Darin Worley

Rowan University Workforce Population Students: 16,155 Faculty: 1,598 Staff: 2,035 Other: various contractors and specialists for construction/renovation projects source: http://www.rowan.edu/fastfacts/

Injury on the Job Avg Days lost per year: 8 (https://data.bls.gov/timeseries/CSU00X00000073100) Avg Cost for Employers per year: $15 to $18 Billion or $40,000 to $80,000 per employee (https://spine.osu.edu/blog/2014/08/addressing-high-corporate-costs-back-pain-and-other-msds) Estimated Overall Cost for LBP: $100 Billion (https://spine.osu.edu/blog/2014/08/addressing-high-corporate-costs-back-pain-and-other-msds)

Components of the Back Muscle: Movement Discs and Nerves: Cushion and Communication Ligaments and Facet Joints: Support and Structure

Common Causes of Low Back Pain/Injury Muscle weakness Muscle over-tension Muscle fatigue due to repetitive movement or holding position for too long Disc injury that leads to pressure on the nerves Ligament injury from sudden movement or stress

Other Contributing Factors Age: non-modifiable Diet: modifiable Physical Fitness/Activity Level: modifiable Overweight/Obese: modifiable Smoking: modifiable Occupation: modifiable

Back Pain and Injury Prevention Proper Posture- Do not slouch and correct posture when poor posture is noticed. Proper Lifting- Maintain neutral spine, keep load close to the body, avoid twisting while lifting, ask for help with loads beyond capability Modify Repetitive Tasks- Avoid or minimize long periods of sedentary activity or constant strain Pay Attention to Your Body- Listen to the small sensations of discomfort or pain that could escalate into more severe issues source: http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20044526?pg=2

Back Conditioning to Prevent Pain and Injury Department of Health and Human Services recommendation: -150 minutes of Moderate Aerobic activity or 75 minutes of Vigorous Aerobic activity per week -Strength Training exercises at least Twice per week -Acitivities that combine balance and strength such as yoga and tai chi source: Mayo Clinic (http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20044526?pg=2)

Stretches for Back Health -Knees to Chest (low back) -Cat and Dog (full back) -Hamstring Stretch -Side and Hip Stretch -Pelvic Tilt (low back)

Strength Training for Back Health *Proper form is the most important aspect of strengthening exercises* -Bridging -Tabletop -Pilates Crunch -Forearm Plank -Airplaning, aka X’s

Sources http://www.apmhealth.com/education/healthy-living/stretching---strengthening-tips/6-stretches-to-help-back-pain http://www.whyiexercise.com/back-strengthening-exercises.html https://www.osha.gov/dte/grant_materials/fy06/46g6-ht22/back_injury_prevention.pdf http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20044526?pg=1 http://www.rowan.edu/fastfacts/ https://data.bls.gov/timeseries/CSU00X00000073100