The Self Care Sunday blog is written by Stephen, a back pain specialist with over 20 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. Articles cover nervous system regulation, breathing mechanics, myofascial release, self-compassion, sound therapy, anti-inflammatory nutrition, and the relationship between sleep and chronic pain. All content is grounded in peer-reviewed pain science and clinical practice.
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The Blog

Practical guidance on breathing mechanics, gentle touch work, and simple food choices. Written from 20 years of clinical experience and 50 years of living with back pain.

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Wellbeing7 min
Self Care is Self Love: Why It Matters and How to Make It Real
The practices only fully work when the person doing them believes they deserve to feel better. Here is the science behind self-compassion and why it changes everything.
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Wellbeing7 min
Sound and the Nervous System
How sound affects your nervous system, why low-frequency listening helps the body downshift, and a simple two-minute practice.
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Breathing7 min
Breathing That Settles You, Not Stresses You
Why most people over-breathe under pressure, what dysfunctional breath mechanics do to your nervous system, and a simple practice.
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Touch work8 min
The Psoas Muscle and the Stress Response
The only muscle connecting your spine to your legs is also the one that holds your stress. Why it matters and how to release it.
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Breathing7 min
Why You Wake Up Exhausted Even After a Full Night of Sleep
If you sleep eight hours and still drag through the morning, your breathing at night may be the reason.
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Breathing6 min
The Two-Minute Breath Check Before You Get Out of Bed
Two minutes of quiet awareness before your feet hit the floor can shift the whole tone of the day.
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