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Riczo Health Education

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Riczo Health Education

Riczo Health Education is dedicated to empowering women and health care professionals with education Deborah B.

Riczo is an author, speaker, continuing education developer, and doctor of physical therapy who is dedicated to women's health. She is an expert in pelvic girdle pain, which includes sacroiliac pain, pregnancy & postpartum issues, and does physical therapy on a cash basis in Ohio and offers personal coaching through her books. See links below for more info

https://linktr.ee/riczohealtheducation

03/22/2026

Standing up from a chair and sitting down, uses an incredible amount of muscles in our body.

This seemingly simple act can be very difficult if you are struggling with low back, sacroiliac or pelvic girdle pain.

Watch this video for tips on how to distribute your weight correctly, thereby using your muscles the most efficiently.

often people will get out of a chair with more weight on one side than the other, which contributes to the problem. Do your best to keep your weight evenly distributed on both feet.

As with any exercise, you want to breathe out with the effort so as you’re standing up from the chair, you are breathing out and as you’re lowering, you are breathing out.

To use this as a strengthening exercise do 5 to 10 reps in a row. Start where you can and you will gradually be able to increase as your muscles get stronger.

Let me know if you have any questions! Drop them below
Video credit .physio

03/18/2026

I was invited to write this journal article after an editor heard me speak at a community event with and .

She recognized that this topic could make a meaningful impact for those in the —and it’s now available as a continuing education article in the journal.

Low back and lumbopelvic pain are incredibly common among nurses. My goal with this article was to bring awareness and evidence-based insight to sacroiliac dysfunction—an often overlooked (and frequently undiagnosed) contributor to non-specific low back pain.

Better understanding the “why” behind the pain can be a powerful step toward better outcomes.

Are you a nurse—or do you know one—dealing with low back pain or injury? I’d love to hear your thoughts. Drop a comment below ⬇️

03/16/2026

Curious about the anatomy of the sacrum and pelvis?

In this video I point out several bony landmarks of the pelvis—some that may be new to you.

Understanding the anatomy can help reduce fear and uncertainty when pain occurs.

The pelvis is a shared region:
many muscles and joints work together, so symptoms are often not coming from just one structure or one area.

This is very common with:

You can learn more anatomy and practical exercises in both of my books:
📘 Sacroiliac Pain
📘 Back and Pelvic Girdle Pain in Pregnancy and Postpartum

Links are in my bio and on my website:
www.RiczoHealthEducation.com

Comment “book” and I’ll send you the link.

Feel free to ask questions below 👇

03/15/2026

Haven’t tried breathing exercises?

Not sure what they are for? There are many different patterns such as this one.

All of them are aimed at affecting your nervous system to regulate.

In pain? Angry? Stressed? Overwhelmed?
Depressed? Anxious?

In any of these emotional upsets your breathing pattern is altered.

Try this exercise and work on connecting the mind and body. Consciously relax.

Drop your comments below

03/14/2026

Do you know what to do if you have If you a sudden onset of pain? Here are some of my tips on PAIN.

Of course you need to use good judgment on when to seek medical advice.

KEY POINTS:
☀️modifying activities but STILL moving

☀️stress management/relaxation techniques breath awareness mindfulness

☀️heat, ice, TENS unit

☀️medication (as prescribed, be careful with overdoing over the counter medications. Check with your healthcare provider for guidance.

☀️remedial exercises (like in my books)

And one of the most important tips is to KNOW you are going to get better and work to as create a healthy environment for yourself.

Will you be 100%? Maybe not. But your mindset, outlook on the future, managing your stress levels is VITAL to progress.

More info in my books: “Sacroiliac Pain” and
“Back and Pelvic Girdle Pain in Pregnancy and Postpartum” both available at Amazon and OPTP.com
links in bio to my website:
www.RiczoHealthEducation.com

Comment “book”
and I will send you the link!

03/11/2026

Did you know that it is estimated that 77% of women somewhere during their pregnancy and postpartum time will have back and/or pelvic girdle pain?

This book contains a step by step approach with modifications that is straightforward, unique and effective.

I have included many important topics a woman should be aware of from hormonal, cardiovascular, musculoskeletal changes to topics about the importance of seeking support of family and friends, sleep and self care.

So if you are pregnant or have had a baby, get your copy now! If you have a friend or loved one that is pregnant or postpartum, give them a gift that will keep on giving!

Tag someone who may be interested!

Get your copy today, links at www.RiczoHealthEducation.com!

Or comment “pregnancy & postpartum book” and I will send you the link!

03/08/2026

Do you know how to engage your deep core when exercising? When we are young, or before having babies, surgeries or injuries to our spine, pelvis or hips, we didn’t have to think about engaging our core—it happened automatically.

These exercises help “jumpstart” your deep core.

KEY POINTS
▶️ use your diaphragm when breathing which means your ribcage will expand and you take the air down causing some relaxation in your abdomen.
▶️”tensioning” does NOT mean clenching when talking about pelvic floor or transverse abdominis
▶️ if your core is very weak don’t add the leg or arm movements, just work on activating your core as you exhale with a hiss or through pursed lips like blowing up a balloon
▶️ do not push the small of your back into the floor to stabilize your hip bones, this is not using the deepest core but your oblique muscles
▶️You don’t need to tension your pelvic floor if that feels uncomfortable but focus on relaxing it with the deep breath in.
▶️ follow the tips on video!

You can do this.

Also remember, I am NOT YOUR PHYSICAL THERAPIST and this is not meant to be physical therapy.

YOU MAY NEED more “CUSTOM” exercises like those found in my books using the

BOOKS: “Sacroiliac Pain” and “Back and Pelvic Girdle Pain in Pregnancy and Postpartum” both available at Amazon and OPTP.com

Get your copy today, the link is in the bio or on my website: www.RiczoHealthEducation.com!

Or if you prefer comment”book” and I will send you the link!

03/06/2026

If you need another reason to exercise, this may be it! Look at what strengthening does to our muscles!

The top picture is the thigh of 74 year old sedentary man. His muscle in the center is surrounded by fat.

The bottom picture is the thigh of a 70 year old man who is a triathlete. His thigh is mostly muscle.

Many people think that there is not much they can do about their pain because “it comes with age.”

There is so much research that shows that is
JUST NOT TRUE! And leg strength is vital to a healthy back and pelvis, especially if you are dealing with pain, and even
Exercise and movement are key.

Here is the research:
Wroblewski AP, Amati F, Smiley MA, Goodpaster B, Wright V. Chronic exercise preserves lean muscle mass in masters athletes. Phys Sportsmed. 2011;39(3):172-178. doi:10.3810/ psm.2011.09.1933

If you are in pain and need help, both my books were written for consumers. It is a great starting point to get you where you want to be. Links in bio or on my website:
www.RiczoHealthEducation.com.

Comment “book” and I will send you the link!
Share with a friend!

03/05/2026

Want to give yourself some feedback to get those ribs moving out better with the inhale?

Try this exercise with the band from to improve your rib, expansion while doing deep breathing.

You may even find that one side of your rib cage seems more stuck. Working in this with the band can be very helpful.

If you have been following me you know that how you breathe is an important part of activating your core muscles—-and they support your spine.

Try this and let me know what you think!
Share with someone who could use this information.

more exercise exercises in my books,
“”Sacroiliac Pain”
“Back and Pelvic Girdle Pain in Pregnancy and Postpartum”
Links in bio or come in book and I will send you the link.

02/28/2026

There is so much wisdom in ‘s
words, but I particularly love “courage feels a lot like fear at first.”

If you are dealing with pain, the switch in your mindset to a feeling of courage may be very, very helpful.

Research has shown that when we are very fearful and avoid movement because of the fear our pain gets worse.

This is because of the decrease in our activity levels, which results in our muscles, becoming weaker, AND the release of stress hormones in our body that occurs whenever we are full of anxiety, fear, and stress.

Turn your fear into courage!

Does her message speak to you? I’d love to know!

Drop your comments below.⬇️⬇️⬇️

02/22/2026

So why do I keep talking about BREAHTING? And using the diaphragm effectively?

It is because it MOVES everything inside of us and provides stimulation and improves blood flow throughout our body. This video is powerful, thanks to .repost!

KEY POINTS
☀️diaphragm is a very large muscle
☀️we have control over using or not using it
☀️when we are anxious, in pain or fearful we tend to breath shallow and quicker, and NOT engaging our diaphragm
☀️when we inhale using our diaphragm, this muscle contracts and moves DOWNWARD to allow air to fill the lungs more efficiently, causing pressure downward on everything below.
☀️the pelvic floor muscle relaxes as the diaphragm moves down with the inhale in normal functioning
☀️on exhaling the diaphragm returns passively upward and the pelvic floor returns to its resting state
☀️breathing diaphragmatically stimulates our “rest and reset” system, or our parasympathetic nervous system
☀️treating includes the diaphragm!

So check in with your breathing often friends, whether you are in pain, anxious, fearful, or just frantically busy.

I incorporate diaphragmatic breathing in all of my exercises in my books because it is PIVOTAL for rehab!

Linked my books are in my bio.”book” and I will send you the link.

Save this post and send it to someone who needs to check in with their breathing.

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Cleveland, OH

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

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+12164021961

Website

http://www.RiczoHealthEducation.com/

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My Story

I have been an advocate for women’s health since the early ‘80’s with my first entreprenur business, Contemporary Physical Therapy Services. Along with my colleagues Barbara Baumann, PT and Gail Connors, PTA, MS, we were dedicated to providing healthy, safe exercise for women during pregnancy and in the postpartum period. I was deeply involved in this business for 10 years, while working part-time in the hospital clinic, working on my masters, and having 2 children. (This is NOT in the order of being challenging, by the way!) In 2011 I founded Riczo Health Education to achieve the following goals: --provide high quality continuing education courses to health professionals --provide experienced consulting to health care organizations and consumers --provide dynamic presentations on a variety of health care topics to consumer groups

After over 30 years as a practicing physical therapist at MetroHealth Medical Center, I retired and am now totally focused on Riczo Health Education. This journey has been wonderful!! Excited to branch out and cause as much ripple effect that I can! I am in line with APTA’s (American Physical Therapy Association) vision: “the physical therapy profession will transform society by optimizing movement for all people of all ages to improve the human experience. “

And to this vision, I have written my first book, published by OPTP in 2018, “Sacroiliac Pain, understanding the Pelvic Girdle Musculoskeletal Method”, a method which I developed and have been teaching since 2011. My second book, published by OPTP in 2020 is “Back and Pelvic Girdle Pain in Pregnancy and Postpartum, finding relief using the Pelvic Girdle Musculoskeletal Method.” These are both my reach out to provide education directly to those in need.