Riczo Health Education

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

Did you know your pain and could be related to these muscles? This slide is from one of my courses to Things t...
02/07/2026

Did you know your pain and could be related to these muscles? This slide is from one of my courses to

Things to know about the Quadratus Lumborum and Multifidus

Quadratus Lumborum:
• located in your lower back, helps stabilize your spine and pelvis during movement
• when tight and/or weak, it can contribute to low back pain, especially with prolonged sitting or standing
• This creates an imbalance of muscles in the pelvic girdle and can contribute to lowbackpain sacroiliacjoint pain and pelvicgirdlepain

Multifidus:
• located very deep and next to your spine
• crucial role in providing stability and support to each vertebra with other deep core muscles (diaphragm, pelvic floor, transverse abdominals)
• weakness or imbalance can result in reduced spinal stability and chronic back pain

🔑 Key Points to Remember:
1️⃣ Maintain good posture to prevent strain on these muscles.
2️⃣ Incorporate exercises that target these muscles to improve strength and flexibility.
3️⃣ Be mindful of your movements, especially when lifting heavy objects or sitting for long periods
4️⃣ Seek professional help if needed.

💡 Knowledge is Power: Understanding the role of these muscles in back pain empowers you to take proactive steps towards better spinal health!

📚 Exercises in both my books address these muscles, link in bio to website for more info!

Comment “book” and I’ll send you the link!
Drop your questions ⬇️.

02/05/2026

“Your book has been very helpful, clear, and easy to follow! “

I started on (Exercise) #1 and #2 but will move on to #3 and #4.

I will consider a consultation with you as I proceed.

I am back to teaching 6 dance fitness classes next week!

Thanks again, will be in touch.

❤️❤️❤️❤️❤️❤️❤️

Thought you may find this inspiring! Drop any questions ⬇️.

“Saccoiliac Pain” or “Back and Pelvic Girdle Pain in Pregnancy and Postpartum” Available in Amazon Book section or Comment “Book” below and I will send you the link!


The skeleton is familiar to all of us, but maybe NOT some of the details in relation to what your doctor or other health...
02/03/2026

The skeleton is familiar to all of us, but maybe NOT some of the details in relation to what your doctor or other healthcare provider may be telling you.

I thought it might be helpful to get down to basics and explain a few terms in relation to our bony anatomy.

is considered to be pain coming from the lumbar spine (RED circle in the middle picture). This is lumbar vertebrae L1 through L5. L4/L5 and L5/S1 are areas commonly affected. If your pain is here only and not lower by the sacrum, it is not coming from your sacroiliac joint. Compression of these structures in the spine can result in .

is coming from the hip joint, (BLUE circle in the 3rd picture), but can also refer pain to the sacrum and groin area.

is pain in the pelvic area (RED circle in the first picture), and often coming from the identified in the 1st and 3rd picture (RED circle, but can occur anywhere on the back side and can wrap to the groin in front. Pain can also radiate down the back of the thigh to the foot, sciatica

Because the low back, pelvic girdle and hip are all VERY CLOSE NEIGHBORS they share many of the same muscles and nerves, so you definitely cane have more than one area affected. The pelvicfloormuscles can be affected in all of these conditions.

The good news is that an approach that looks at the whole person and not targeted to one particular structure is supported by research.

This philosophy is the foundation of my approach, the Pelvic Girdle Musculoskeletal Method, or PGMMethod.

Let’s get started! Link to books in bio!
Comment “book” and I will send you the link!

If you are dealing with , chances are your cortisol or stress hormone is elevated. This music may be helpful. Try...
02/01/2026

If you are dealing with , chances are your cortisol or stress hormone is elevated. This music may be helpful.

Try relaxing while listening to this 8-minute piece of music, “Weightless” by Marconi Union. You may find, like some of the research has found, that your blood pressure and heart rate goes down and you feel deeply relaxed. And the bonus is a decreased pain level.

Let me know what you think below⬇️

Image: with .repost

01/29/2026

You may be dealing with pain for a LONG time or for a SHORT time. It is life altering, RIGHT?
Here are a few things that are being discussed in the literature regarding PAIN.

“Pain of musculoskeletal origin is the most common form of chronic pain in the world, research links “to loss of participation, withdrawal from usual social, community and occupational activities and decreased QOL (this is “quality of life”) and well-being, including mental well-being.”

Some life threatening and can lead to death if untreated: RA, OA and Osteoporotic fracture.

AND

“Impaired musculoskeletal health has substantial personal, community and societal consequences, especially in elderly. Lack of physical activity (due to pain), functional decline, frailty, loss of well-being, loss of independence and depressive symptoms.”

(Source: Briggs et al 2016 lit review)

YOU know. . . It is a CONSTANT struggle, and actually affects your sense of self, dealing with stigmas, difficulty with relationships, problems with navigating the medical system AND ON AND ON.

But often people, and even some of their health care providers, DO NOT REALIZE THAT THEIR PAIN IS OF MUSCULOSKELETAL ORIGIN. . .

And this is where the problem lies. . .
Check out my books if you are having low back and/or pelvic girdle pain. Start with a low level, remedial exercise program that guides you step by step. LINKs IN BIO.
Comment “book” and I will send you the link.

Comments and questions below welcome. ⬇️⬇️⬇️

01/29/2026

Want a few easy exercises to work on your balance, core, and calf strength & flexibility? Use the stairs!

If you are having —-these
exercises can be very helpful.

Good also during pregnancy and postpartum!

KEY POINTS:
▶️ Breathe evenly throughout these exercises using your diaphragm, mouth closed.
▶️ Standing balance on each leg, knee lifted up to 90 degrees if possible
▶️ Use hands for support, only what you need, even just fingertips . . . Work toward no hands
▶️ Heel raises progress to one heel raise—one side is probably weaker, work toward evening this
▶️ Use step ledge to stretch out both calves, then one, hold 30 sec if calf feels tight and repeat
▶️ Progress heel raises to over edge of step, use hands for balance as needed
▶️ Do heel raises 1 set to fatigue (start where you are!), then 2 more sets

Have fun with it! Especially work on your weak and tight side.

Send to a friend, save for later!

Looking for more exercises? Comment “book” and I will send you the link to my books!

Any questions DM me or leave comments ⬇️⬇️⬇️

Have you ever wondered why your hamstrings are so tight?it may be one of these common reasons: • Overuse: intense exerci...
01/24/2026

Have you ever wondered why your hamstrings are so tight?

it may be one of these common reasons:

• Overuse: intense exercise or other activity, either ongoing or out of YOUR normal routine

• prolonged positioning in a shortened position as in sitting for hours

• Injury: strain or muscle tear

• genetic disposition for tightness

• neurological involvement
Such as a pinched nerve or other condition that affects the tone in muscles (hypertonic as in cerebral palsy or other brain injury)

Tight hamstrings can contribute to pain and working on improving this would be part of a good rehab program.

Any questions, comment below or message me! I address this muscle in both my books, link to them on my website: www.RiczoHealthEducation.com or
COMMENT “book” and I will send you the link!

01/19/2026

Do you have shoulder and low back pain?
Did you know it is common for persons with one sided back, buttock, pelvic, hip, thigh/leg pain to have problems with the OPPOSITE shoulder, and vice versa?
In this virtual visit, I was educating him about this and the e WHY.

I am a true believer in understanding
WHY something is being recommended, instead of just BEING TOLD TO DO IT!
Need help? Schedule a 15 min FREE DISCOVERY CALL with me to discuss.
LINK in IG BIO or calendar on my website, www.
RiczoHealthEducation.com

01/19/2026

5 indications that your nervous system is overly sensitized
1. You always feel “wound up”
2. Your threshold for pain seems to have gotten lower, meaning you feel pain with every little thing
3. Mild touch is painful
4. You are always irritable
5. You have GI issues (diarrhea, constipation, urinary urgency, bloating, food intolerances, etc)

These could be warning signs that your central nervous system (think brain and spinal cord) are overly sensitized.

This is called “central sensitization” among other things.

When the nervous system is in this hypersensitive state, it is associated with the development and maintenance of chronic pain.

Knowing and addressing this is KEY for a successful rehab!

Winding down, slowing down, deep breathing,QI Gong, Tai Chi, guided relaxation, meditation, yoga . . .

Do you feel “wound-up” and dealing with chronic pain? Comment below ⬇︎⬇︎⬇︎ What has worked for you?

More in my books!

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


01/16/2026

Great tips not only for osteoporosis but for anyone with back problems.

Remember:

Not too fast
Not too heavy
Long spine, bend hips/knees
No twisting!

More education and exercise for sacroiliac/low back pain in my books! Link in bio or comment “book” and I’ll sen you the link!

Thanks to !

Address

Cleveland, OH

Opening Hours

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

Telephone

+12164021961

Website

Alerts

Be the first to know and let us send you an email when Riczo Health Education posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Riczo Health Education:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category

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.