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Your overall health, physical fitness, and quality of life may all benefit from regular physical activity. Your chance of developing chronic illnesses including type 2 diabetes, heart disease, several cancers, depression and anxiety, and dementia is also decreased.

Impact of Chronic Diseases:

  • Six out of every ten Americans have at least one chronic condition.
  • Approximately 133 million Americans are affected by chronic illnesses.
  • People with coronary heart disease number 12.6 million.
  • 17 million persons worldwide suffer from diabetes.
  • 107,000 people receive a new colon cancer diagnosis.
  • Hip fractures affect 300,000 people each year.
  • High blood pressure affects 50 million individuals.
  • Over 108 million individuals are either obese or overweight.

Economic Cost of Chronic Diseases:

  • Chronic illness accounts for 90 percent of the $3.3 trillion spent on healthcare in the United States each year.
  • More than 75 percent of all health care expenses are attributed to chronic illnesses.
  • Cardiovascular illness is one of the most expensive, costing $350 billion every year.
  • Diabetes costs the United States economy $176 billion in medical expenses.

Reasons for Rising Chronic Diseases:

  • Tobacco use and secondhand smoke exposure
  • Poor nutrition, including a lack of fruits and vegetables and high salt and saturated fat intake.
  • Physical Inactivity 
  • Excessive alcohol consumption.

Role of exercise in Chronic Disease Management:


Aerobic Exercise increases your heart health, and endurance and can also help you lose weight.

  • Walking, jogging, and running
  • Cycling
  • Swimming
  • Hiking
  • Team or individual sports that involve running
  • Dancing
  • Household chores like yardwork

Strength exercises:

Strength exercise can increase muscular endurance and strength, making daily tasks simpler.

  • Full body or muscle-specific exercises using free weights or machines
  • Squats
  • Crunches
  • Medicine or stability balls
  • Calisthenics

Flexibility exercises:

Flexibility exercises help you have a full range of motion in your joints and may lower your risk of falling.

  • Upper and lower body stretching routines
  • Yoga
  • Tai chi
  • Arm and leg raises

How much physical exercise is required?

For Adults

  • Every week, engage in at least 150 minutes of moderate-intensity aerobic activity.
  • At least two days each week, engage in muscle-strengthening activities.


  • Every day, engage in 60 minutes (1 hour) or more of physical activity.

Tips for Getting and Staying Active

  • Instead of driving to neighboring attractions, walk.
  • Invite your friends and family to join you in your physical activity!
  • Begin gradually and slowly increase the time and frequency.
  • Plan physical activities for specific periods of the day or week.

Chronic Diseases cured by Regular exercising:


  • Exercise on a regular basis can help insulin work more efficiently to reduce your blood sugar.


  • Exercise for asthma can reduce the frequency and intensity of asthma 


  • Regular low-impact aerobic exercises can help your back become stronger and enhance muscular function.


  • Exercise can assist preserve muscular strength in the afflicted joints, lessen stiffness in the joints, and minimize discomfort.


  • Cancer survivors can benefit from exercise by becoming more fit and by improving their quality of life.


  • People with dementia may benefit cognitively from exercise.

Regular exercise allows you to enjoy more of your life and be disease-free.

The thyroid gland is a little butterfly-shaped gland located in the front of your windpipe in your neck. It produces hormones that regulate several aspects of your metabolism, including how quickly your heart beats and how quickly you burn calories.

What is the Purpose of Thyroid Testing?

Hyperthyroidism occurs when your body produces too much thyroid hormone, Whereas Hypothyroidism occurs when your body produces too little thyroid hormone. Both of these illnesses are dangerous and should be handled by a medical professional.

To avoid these problems, keep a watchful eye on any changes in your body that could alter your thyroid hormone production.

Thyroid Signs

Thyroid Problems: 10 Warning Signs

High Pulse Rate

  • Hyperthyroidism can cause an abnormally fast heart rate. 
  • Regularly engaging in activities such as jogging, brisk walking, or sports can help to enhance cardiac health.

Excessive Tiredness

  • If your heart and blood pressure are not operating properly, you may experience excessive tiredness linked to hypothyroidism.
  • Low-impact exercise has been shown to reduce fatigue in some studies.


  • Many people suffering from hyperthyroidism develop anxiety and become enraged without warning or have difficulty managing emotional outbursts.
  • Workouts also promote the release of endorphins, which are known to improve mood.

Gaining or Losing Weight

  • Weight gain or loss is one of the first indicators of thyroid disorders.
  • Exercise burns calories and can help you gain weight, which can help you combat a sluggish metabolism.

Aches and Pains in the Body 

  • Abnormal thyroid levels are occasionally linked to muscle aches all over the body.
  • Activities such as yoga, Pilates, walking, swimming, and riding, can help to relieve joint discomfort.

Reduced Metabolic Rate

  • Hypothyroidism reduces the resting metabolic rate.
  • Metabolic Rate can be mitigated by increasing muscle mass through strength training.

Problems with Sleep

  • You may have hyperthyroidism if you can’t fall asleep or wake up frequently throughout the night.
  • According to research, 45 minutes of moderate-intensity aerobic exercise three times per week has a significant impact on mood.

Muscle Weakness

  • Muscles can be broken down by hypothyroidism, resulting in cramping or weakness.
  • Lifting weights helps you increase muscle mass and strengthens your body.

Many types of exercise have distinct benefits for people with hypothyroidism when they are done safely.

Foods for Proper Thyroid Function

  • Kelp (seaweed) 
  • Brazil nuts 
  • Cashews
  • Sesame seeds 
  • Pumpkin seeds 
  • Spinach
  • Pasture-raised beef 
  • Cod liver oil 
  • Prawns and scallops
  • Fermented foods like coconut kefir, coconut yogurt, sauerkraut, and kombucha

So there you have it; start working out and eat these foods to improve thyroid function.

Speak to your Medical Practitioner for more information.

                                                     Contact Us: info@ironorrfitness.com

Insulin is a very important hormone that your pancreas produces. It serves a variety of purposes, including allowing your cells to absorb sugar from your blood for energy.

Chronically high insulin levels, also known as hyperinsulinemia, can cause excessive weight gain and major health concerns such as heart disease and cancer.

Learn how to recognize and control high and low blood sugar levels so that you can prevent medical emergencies

Diabetes is a leading cause of 

  • Blindness
  • Kidney failure
  • Heart attacks
  • Strokes

Type 1 diabetes

  • Born with the inability to produce enough insulin
  • Need insulin therapy on a daily basis

Type 2 diabetes

  • Due to chronically high intake of refined sugars and simple carbohydrates (breads, rice, grains, etc.) the body is unable to process the sugar and  type 2 diabetes is acquired
  • Ineffective use of insulin by the body
  • Increased body weight and physical inactivity
  • Type 2 diabetes affects more than 95% of patients with diabetes

Insulin Resistance: What Causes It?

Insulin resistance is caused by a variety of factors, including,

  • Overeating and being inactive
  • High intake of refined sugars (sweets) & simple carbohydrates (breads, rice, grains, etc.)
  • Age
  • Steroid use
  • Poor sleep habits
  • Smoking

Symptoms of insulin resistance

  • A severe case of thirst or hunger
  • Even after a meal feeling hungry
  • Urination is more frequent or increasing
  • Feelings of tingling in your hands or feet
  • Feeling a little more fatigued than normal

Blood sugar levels are affected by a variety of circumstances, including the following:

  • Caloric intake
  • When and how much you workout
  • Where do you inject your insulin?
  • You should take your insulin shots at the same time every day
  • Sickness & Stress

High blood sugar (hyperglycemia)

When your blood sugar (glucose) level rises above the healthy range, you have high blood sugar

Things can help you avoid high blood sugar problems,

  • Check your blood sugar levels frequently
  • Exercise on a regular basis
  • Ensure a good carb intake
  • Raise your fibre intake
  • Stay hydrated by drinking water
  • Control the amount of food you eat

Low blood sugar (hypoglycemia)

When your blood sugar (glucose) level falls below what your body requires, you have low blood sugar

Things can help you avoid low blood sugar problems,

  • Stick to your meal plan
  • Eat all your meals and snacks on time and try not to skip any
  • Your meals should be spaced no more than 4 to 5 hours apart
  • After each meal, exercise for 30 minutes to an hour
  • Before you take your diabetes medicine, double-check your insulin and dose
  • After an insulin shot, avoid taking a hot bath or shower

Foods that keep blood sugar levels low

  • Avocado
  • Cinnamon
  • Garlic
  • Honey
  • Yogurt without added sugars

These lifestyle adjustments are really effective. Consult your doctor for advice on how to get started!!

Sciatic Pain; Treatment & Management

In the past, most hardworking people might be found working in factories, farms, or building the many sky scrapers found in our large cities.  Now, general hardworking professionals most likely can be found sitting behind a desk for long periods of the day. It is not because we are lazy, rather the nature of the jobs are different than they were 100 years ago. Before, hardworking people may come home complaining of lower back pain, because they were bending over all day. Today we complain of back problems because we are sitting too much. This just goes to show how active our backs are in our day to day activities. In this article I will analyze how and why most of us have lower back pain and what we can do to prevent it.

Most of us experience lower back pain as a sharp pinching pain or a dull ache and it can be serious if not treated correctly. According to a study by the NIH, 4 out of 5 people will experience lower back pain eventually. First, lets get to know lower back pain so you understand how you can prevent it. Lower back pain is defined as pain in the vertebrae between the L1-L5 vertebrae. This is the part of your spine where it curves inward at the base. The most common reason your lower back may hurt is due to your posture while sitting. When you slouch when you sit or sit hunched over it can put strain on the discs between your vertebrae. These discs are small sacs that prevent the discs from rubbing together. Lower back pain can be from your bad sitting posture, but it also could be a pre-existing medical condition. Lets now examine the different types of back pain and the best way to relive them.

Not all back pain is the same and due to the same issue.



Herniated Discs

When you have a herniated disc, your lower back is where you would experience the pain first. A herniated disc is caused when the pressure in your back causes one of the discs to pop out of its original place. When the disc is out of place, pressure is put on the spinal cord and nerves in the area, causing pain and in some occurrence’s numbness. Herniated discs usually happen to the elderly as a natural part of the aging process, but herniated discs can also happen from bad posture or lifting something the wrong way.

Strained Muscle

A strained muscle in your back is commonly known as a lumbar strain and occurs when someone tears the muscle in their back by overstretching or twisting too much. Many people feel the pressure in their lower back increasing when they sit for long periods of time. They will then proceed to twist and stretch, usually in the incorrect manner, and then complain of lower back pain afterwards. They may blame the pain from sitting to much and that could be why, but they also could have strained their lumbar muscles from the twisting and stretching that followed. Most people recover from a lumbar strain within a month, but the problem could persist when coupled with bad posture.

Sciatic Nerve

The sciatica or sciatic nerve refers to the nerve that runs from the base of your spine all the way to the back of your legs. It could be caused by many medical conditions such as a bone spurt on tour spine. The pain could range from a dull ache to what feels like a knife being stuck in your back. Usually with a sciatic nerve injury you will only feel pain on one side, but with prolonged bad sitting posture you could make the pain a lot worse.

Under Conditioned

You may have lower back pain because of your bad posture or because you tweaked it lifting something. The fact is, most people will have discomfort in the lower back because they are a under conditioned; out of shape. Your core muscles are in your back, abdomen, hips, and buttocks. If these muscles are weak, then they might not support your back correctly and cause pain and discomfort.

Best Sitting Positions for Lower Back Pain

Your teachers and parents likely told you to sit up straight when you were a child and for good reason. Sitting in one position for long periods of time puts unwanted stain on certain points of your back. When you are sitting at work or at home, imagine a pole that runs in a straight line from the ceiling to the floor. This pole goes through your head, along your back, and into the floor. You should position your body along this pole so your back stays straight and doesn’t hunch forward or to one side.

Exercises & Stretches for Lower Back 



 Bird Dog


 Downward Dog

At Home Remedies

If you are having lower back pain from bad posture and stretches are not relieving the pain you can try:


  • Change your posture– Try a standing desk or maybe even a back support in your chair to help your posture change.
  • Apply Ice– By applying ice to the injured area you lessen the swelling, which may relieve a lot of the pressure around the injury in your back. Make sure to only ice 15-20 min as icing longer is bad for your skin.
  • Heating Pad– After you apply the ice for 15-20min, let your skin return to room temp, then apply the heat pad for 15-20min. This returns the blood to the injured area and repairs the injured area after the ice has reduced the swelling.
  • Medication– Some doctors may prescribe you a muscle relaxant if the tightening and pain in your back is severe. Check with your doctor before you start taking any medication.
  • Try Yoga– Yoga implements many of the stretches and exercises that are great for loosening and strengthening your lower back.

Medical Treatment


If you have tried every remedy in the book and pain still persists you need to see your doctor. Your doctor may decide to prescribe you medication or refer you to a physical therapist for a more in-depth evaluation. You need to see a doctor if:

  • Pain is intolerable
  • Tingling or numbness in the back of the legs
  • Have a fever
  • Feel unusually weak
  • Lose control of your bladder or bowls
  • Uncharacteristically losing weight


Lower back pain is a problem 4 out of 5 people will have through in their lifetime. The causes of your lower back pain may be different from the next person but treating and managing your back pain can be achieved through constant maintenance.


If you are having trouble obtaining the right mentality to make a change, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

 Ready to Start YOUR Sciatic Treatment with a Professional Personal Trainer?


Reach out to Iron Orr Fitness to take your health to great heights🔥

Call (858) 255-0367

Recovery after a workout was really never talked about 20 years ago, but in the last decade this topic has been looked at more under a microscope. The more we have learned about muscles and sports performance, the more we have realized that recovery is almost more important than the workout itself.  Nowadays, we are educated on recovery and how beneficial it is for your body after a workout. The truth is, there is no real secret about recovery. You may already do some of the things great for recovery without even noticing. This is what we know for sure helps you recover, so you can keep hitting your fitness goals.

Sleep, Sleep, Sleep

We don’t really know how sleep effects our body after a workout, but we do know that it is extremely helpful and that sleep depriving yourself after workouts can be extremely hurtful to your recovery. Sleep is known to affect multiple parts of your body such as your brain. We have all been tired and know what a good night sleep can do for your brain, among other things, so getting extra sleep after a tough workout is known to speed the bodies recovery. During sleep, your body produces many muscle producing hormones such as HGH and during NREM sleep the blood flow to your muscles increases. In a study, basketball players who got an extra two hours of sleep experienced a 5 percent increase in reaction time and speed.

On the other side, if you do not get enough sleep after a tough workout it can hinder your recovery because you are not utilizing all the benefits provided when you sleep. Researchers took part in an ASCM study where 12 athletes performed after a good nights sleep and then after no sleep. The study showed a drastic drop off in mental and physical performance in the athletes after no sleep. So, next time you want to stay up late, just rememeber you are only hurting yourself.


Whether you are trying to lose weight or gain muscle, nutrition is the most important aspect when practicing good fitness. What to eat and when to eat it has been a constant debate between fitness professionals, but we can all agree on one thing; nutrition is the most important thing to consider when recovering from a workout. Protein consumption is the most popular choice when it comes to recovery. You can reference my previous article “Why Protein is Essential to Muscle Growth” if you want more information about the process, but protein needs to be the number one thing you consume after a workout.

Other substances such as mustard and cherry juice have become more popular between fitness professionals and athletes. Mustard has been known as a great source of magnesium and cherry juice has just been discovered to be a great for isometric muscle strength. Diet is responsible for 80 percent of muscle gain and fat loss so overlooking your nutrition after a tough workout is the worst thing you can do.


We all know when your body works it sweats, losing water in the process. So, it’s no surprise that when we workout we need to drink lots of water. Where some go wrong is not hydrating while they workout, but they stop hydrating after their workout. Water helps filter all the exercise waste that develops in your muscles after a workout. According to the American Council on Exercise, you should drink 8 ounces 30 minutes after exercise and 16 to 24 ounces for every pound of body weight lost during exercise. On a hot day your body can lose close to 4 liters of water.

Gatorade is a very popular drink used to replenish electrolytes, but also carries a lot of sugar. Before you reach for a Gatorade, know water is enough and often the preferred drink during a workout and after.

If you are tired of waking up and not being able to move? Tired of working out so hard and not seeing any results? You may be failing at your post-workout recovery.


At Iron Orr Fitness we combine our extensive knowledge of fitness, nutrition, and recovery to push you towards your fitness goals. Our certified personal trainers will tailor a workout routine that is tailored specifically to you!

We were just voted BEST PERSONAL TRAINERS IN SAN DIEGO 2020 by San Diego Business Awards and rated BEST GYM IN SAN DIEGO 2019 by Expertise.  We only hire Elite Certified Personal Trainers in San Diego with varying levels of experience in athletics from the Olympics, Professional, Collegiate, Competitive Power Lifting, to general fitness.


We have a wide range of certified personal trainers that can help any individual at any experience level. We even have a certified nutritionist on staff for all your dietary needs and advice. CALL or TXT 858.255.0367 to schedule your COMPLIMENTARY consultation today!

We will do a full fitness assessment with no strings attached!


Your fitness assessment includes:

–            Full body comp assessment

–             20 min low intensity workout

–             Goal Planning

–             Nutrition Planning


Come into the gym or visit our website at www.ironorrfitness.com today!

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