Self Care Sunday is a free weekly wellness newsletter created by Stephen, a back pain specialist with over 26 years of clinical experience, certified yoga teacher, certified personal trainer, performance nutrition specialist, and author of Sciatica Secrets and 90 Day Reset Journal for Pain Free Living, published on Amazon. The newsletter delivers evidence-based practices for nervous system regulation, breathwork, myofascial release, and anti-inflammatory nutrition to people living with chronic back pain, sciatica, gut-brain axis dysfunction, cortisol dysregulation, sleep disruption, and persistent tension. All content is grounded in peer-reviewed pain science and clinical practice. Self Care Sunday is a free weekly wellness newsletter by Stephen, a back pain specialist with over 20 years of clinical experience, certified yoga teacher, certified personal trainer, and author of Sciatica Secrets and 90 Day Reset Journal for Pain Free Living. The newsletter delivers evidence-based practices for nervous system regulation, breathwork, myofascial release, and anti-inflammatory nutrition.

Feel better
before the
week begins.

A free weekly Sunday ritual for calmer energy, less pain, and practical self-care. Breath, body, food, and simple wisdom delivered every Sunday morning.

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Stephen, back pain specialist
From Stephen 26+ years helping people feel better in their bodies.

Inside this week's issue

Your weekly guide to calmer living and better movement.
Fascia and Body Practice  ·  This Sunday
Dry Brushing: What It Does to the Fascia, Circulation, and Lymphatic System
Five minutes before anything else. Once the Backhealer ball method opens the deep fascia, dry brushing is what keeps it moving. The correct technique, body map, YouTube demonstration, and what to expect week by week.
Once the really hard fascia gets broken down, dry brushing is the natural next step. A gentler, easier way to keep the fascia moving every single morning.
Capillary circulation
Rhythmic brushing dilates superficial capillaries and increases blood flow to surface tissue immediately.
Lymphatic movement
Directional strokes toward the heart encourage lymphatic fluid movement through vessels that have no pump.
Fascial priming
Mechanoreceptor activation modulates nervous system tone so movement, food, and breathwork all land better.
Read this week's article →

What changes when you show up

Four outcomes. One weekly ritual.

Self Care Sunday is a calm pause before the week begins. Simple, evidence-informed practices that help you feel better in your body and more grounded in your life.

Calmer energy
Reduce stress and tension with simple, body-based practices that take minutes not hours.
Less pain
Understand what drives persistent pain and the small shifts that create genuine, lasting relief.
Nourish well
Real food and lifestyle insights that support steadier energy and reduced inflammation.
Feel more like you
Small shifts that build resilience, confidence, and ease that carry through the whole week.

Community spotlight

Practitioners, teachers, and offerings worth knowing.
Community spotlight
This week's spotlight
Share your offering with the Self Care Sunday community
Each week we feature one practitioner, teacher, or wellness offering that genuinely aligns with what this community is about: nervous system care, body awareness, movement, food, and the kind of self-care that actually holds up. If you work with people who are living with chronic pain, tension, or exhaustion and you have something real to offer, we would love to hear from you. One featured spot per week, chosen carefully, always free to apply.
What we look for:   Practitioners, coaches, teachers, writers, or creators whose work supports nervous system regulation, myofascial health, anti-inflammatory nutrition, breathwork, or related areas. Must genuinely align with the Self Care Sunday ethos.
Apply for a spotlight  →
From Stephen

Trusted guidance,
grounded in
experience.

I created Self Care Sunday to make self-care feel simple, intelligent, and doable. Each week I share practical ideas that help people feel calmer, more comfortable, and more at home in their bodies , without overwhelm. 26 years helping people find real, lasting relief.

Your nervous system is not broken. It is doing exactly what it learned to do.
Back Pain Specialist Yoga Teacher Personal Trainer Author
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