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The average worker spends about 7.7 hours asleep each day. When you spend that much time laying down, you want to make sure you are supporting your back to minimize back pain. Your bed should support your back. Ways you can sleep are: Sleep on your side Sleep on your side with your legs slightly curled upwards toward your chest. Place a pillow between your knees; this will help support your legs and back while you sleep. Sleep on your back Place a pillow under your knees, while lying on your back, to help maintain the natural curvature of your back and spine. This may help alleviate minor back pain. Sleep on your stomach This position may be hard on your back. However, if you cannot sleep any other way, help support your back by placing a pillow under your pelvis or hips. The Cleveland Clinic suggests that you should sit as little as possible to reduce stress on your back. However, if you have a job that you are required to sit all day, this might not be possible. Even so, you should get up and walk around for a few minutes every hour. In addition, there are a few actions you can take to help you sit in a more supportive way. Use a rolled up towel and put it between your lower back and the chair. This will help support your lower back and force your back into a more natural position while you sit. Sit with your legs and feet at a right angle (perpendicular to the floor). Try to avoid crossing your legs or feet. This can put stress on your back and lower your blood flow in your lower extremities. If your chair is too high, use a footrest to help you achieve the perpendicular position of your legs. There are some ways you can use the tools around you to support your back. Think about how you might adjust your surroundings to help support your back during your daily routine. Adjust your computer chair so that your monitor is at eye level when you are sitting in a healthy posture (no back rounding or slouching). Remove items from your pockets when sitting down. Sitting on your wallet or keys is not comfortable for your back. Adjust your car seat so that your elbows are 90% parallel to the floor when your hands are placed on the steering wheel. . You can use exercise to teach your body how to create its own "back brace," performing core exercises that stabilize the spine. There are several exercises you can perform that will help keep you core strong and your back braced for lifting. Try cat curls. Start on your hands and knees. Round your spine, tightening your abdominal muscles and allowing your head to drop. Hold for five seconds, then return to neutral. Then arch your back slightly, lifting your head (but not throwing it back). Hold for five seconds, then return to neutral. To do a bridge, lie on your back with your knees bent, feet shoulder-width apart. Your arms should be at your side, you back in a neutral position. Tighten your abs and push yourself up from the floor, lifting your hips and butt until your knees, hips, and shoulders are all in line. Hold for five seconds, then slowly release.

summary: Sleep in ergonomic positions. Sit in ways to support your back. Support your back by sitting at the correct height. Strengthen your core muscles to support your back

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Stress can have negative effects on your thyroid. Stress overworks the adrenal glands, which can accompany an underactive thyroid. Cortisol levels are also increased by stress, which affects insulin levels and hunger. Stress also causes people to overeat or turn to junk food, which can negatively affect the thyroid. Learn stress-relieving techniques, such as deep breathing, yoga, or tai chi. Other approaches can include meditation, massage, and getting enough sleep. Taking time off from your responsibilities can be very beneficial and restorative as well. Increasing your level of physical activity can also help boost your thyroid function. You should set a goal of 30 minutes of moderate physical activity at least five days a week. Try walking, swimming, rowing machines, ellipticals, stair steppers, or any form of cardio exercise that you enjoy. Talk to your physician to make sure there are no limitations. Start slow and progress at your own pace. Set reasonable goals for yourself. Strength training can also help boost your thyroid function. You should add two to three days of strength training to your weekly exercise routine. Strength training also helps promote weight loss and reduce stress. Try using weight machines at the gym. You can also lift free weights. Talk to your doctor about the proper exercises for you.

summary: Minimize stress. Do more aerobic exercise. Incorporate more strength training.

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Cutting secondary stems will give you a fuller weigela plant. Locate 2-3 branches that are growing next to the main stem and use a hand-held pruning saw to cut the stems upward at a 45-degree angle. Saw the stems as close to the ground as you can. This will divert the plant's energy to the main stem and new growth, which will promote stronger blooms. Seed pods are left over after the flowers bloom and fall off the plant. They look like buds on the tips of the weigela branches. Use a pair of hand shears to cut the upper growth right above a lower hanging bud on the branch. Do not cut more than 1/2 of the branches full length. Make the cut straight, right above a flowering bud. Cutting away old buds will promote the growth of new, stronger buds which will lead to more robust blooms the next year. Look for light grey or brown branches that feel brittle or hollow to the touch. Diseased branches may also have spots or mold on them. Cut these branches down to the main stem, on a 45-degree angle, to make room for new growth and prevent potential disease from spreading. If the center of the branch is brown or gray, the branch is dead. If a branch looks weak or wispy, there's a good chance it will never develop flowering buds. Cut away these branches down to the main stem to promote growth in other parts of the plant. Leave strong branches that have minimal offshoots and that are capable of growing flowers. You should cut branches that are rubbing up against the main stem or crossing over, as they can damage the plant. Use a pair of hand shears and cut the branches down to the main stem. Use rejuvenation pruning if you want to start over with your weigela shrub. Prune all the branches down to 1/3 each season until the shrub is 410 inches (1025cm) in height and there is only new branches left. This is a great way to restart your plant without having to purchase a new one. You should rejuvenate prune in the late winter.
summary: Saw 2-3 secondary stems to the ground on mature plants. Cut off the tops of the seed pod branches. Cut away dead or diseased branches. Prune off wispy branches. Cut off branches that are rubbing against the main stem. Prune 1/3 of the plant over several seasons to "restart" your plant.