1. Back Injury Prevention
Rowan University Workforce and Student Population
Darin Worley

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

3. Injury on the Job
Avg Days lost per year: 8 (
Avg Cost for Employers per year: $15 to $18 Billion or $40,000 to $80,000 per employee (
Estimated Overall Cost for LBP: $100 Billion (

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

5. 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

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

7. 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:

8. 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 (

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

10. 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

11. Sources