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.

Join free every Sunday Read the journal →
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.
Pain Science  ·  Week 10
What Reading Does to Your Brain
Most people think of reading as information transfer. You open something, absorb a few facts, and move on. But that is not how the brain works when pain is involved. Reading about your nervous system consistently changes what it notices, which signals it amplifies, and how accurately it maps the body. This week looks at the neuroscience behind why that matters and introduces two books that explain it in a way you can actually use.
When you read about pain consistently, the brain begins building a more accurate map of what is actually happening in your body.
Trains the filter
The brain begins noticing breath, tension, and threat signals you previously moved through without awareness.
Updates the map
Persistent pain involves a distorted body map. Better information helps the brain stop treating every signal as danger.
Rehearses safety
Engaged reading activates prediction, memory, and body awareness. The nervous system practises before the body moves.
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.

From our community

Events, practitioners, and things worth knowing.
Fiona, reflexologist and health coach
Featured this week
Fiona for Health
Fiona is a reflexologist and coach who writes openly about recovering from Lyme disease, chronic fatigue, and fibromyalgia. Her Substack covers practical remedies, personal reflections, and the kind of honest, hard-won health insight you rarely find in mainstream wellness. If you are living with something that has not responded to the usual answers, her writing will feel like a conversation with someone who genuinely understands. Worth reading and worth following.
fionaforhealth.substack.com  ·  Reflexologist, coach, and chronic illness recovery advocate based in Vancouver.
Want to be featured? Send us a note and we read every one.
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
Join the newsletter

One gentle email.
Every Sunday morning.

Free. Practical. Always worth opening. Breath, body, food, and simple wisdom to help you feel better before the week begins.

We do not sell or share your information. Unsubscribe anytime.