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

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.

02/21/2026

Wondering what a herniated disc looks like?

This is a simulation of a herniated disc and how it can put pressure on surrounding nerves.

Low back pain can be the result of herniated discs or other joint, muscle, or ligament problems in the low back or pelvis. Or it can be a combination of these problems.

The large majority of low back pain does not have a specific cause— this is called nonspecific low back pain.

If you are diagnosed with a herniated disc, the treatment often begins with rest, yet moving as much as you can. Icing 12-20 minutes 3x day can be very helpful.

Pain medications like NSAIDs or muscle relaxants can help manage pain and inflammation.

A physical therapist can evaluate and best guide you in a sound rehab approach and refer you to for other health care providers if needed, for example for an ortho or neuro consult.

Surgery is usually a last resort and is only recommended if conservative treatments fail.

Any questions, drop them ⬇️

Remix

Did you know that the estimates are as high as 30% or more of those with non-specific low back pain have sacroiliac join...
02/20/2026

Did you know that the estimates are as high as 30% or more of those with non-specific low back pain have sacroiliac joint (SIJ) dysfunction?

This can occur from a fall in childhood or after, some other trauma, pregnancy, childbirth, lumbar fusion, scoliosis, hip problems and many more.

Here are some tips regarding typical patterns of sacroiliac pain.

KEY POINTS:
▶️pain can be local (around the sacroiliac joint area as in the diagram)
▶️pain can be radicular (traveling pain) into the
☹️buttock,
☹️ hip
☹️ back of thigh
☹️ sometimes even into the leg and foot
▶️pain can wrap around the front into the groin
▶️pain can exist along with mid and lumbar pain
▶️pain can vary from
☹️sharp
☹️ shooting
☹️ dull or aching
☹️ intermittent or always present
▶️pain can vary in intensity with
☹️workload
☹️stress
☹️position change
▶️pain can switch sides

The Pelvic Girdle Musculoskeletal Method, or PGM Method is the basis of both of my books, and targets balancing the pelvic girdle which includes all the joints just discussed above.

Get your copy today and get started! I offer coaching services to go along with my books. All links in bio or
on my website, www.RiczoHealthEducation.com

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

02/18/2026

The gluteal muscles (buttock) and hip rotators are often weak on the side of pain. If you have even “simple” exercises may be painful.

This is true anytime, and especially during pregnancy and postpartum.

These exercises are designed to work on regaining the muscle balance in the pelvic girdle so you can progress to other exercises.

The first exercise I am not turning my toes out in the video, but you can progress to this as you will feel it deeper in your hip.

KEY POINTS:
▶️ Work in a more relaxed mind-frame vs. “pumped up” environment
▶️ Breathe with all movements, expanding ribcage like opening an umbrella and not clenching belly muscles
▶️ Think ribcage over pelvis (not curled up); this will engage your deep core muscles
▶️ Avoid “clenching” of abdominals and/or pelvic floor; “tensioning” of these muscles especially with effort of an exercise is beneficial
▶️ Your painful side will most likely not move as well or as far as your non-painful side, that is OK. Do what you can. Tightness and pulling are OK to feel.
▶️ Do not move into “bad” or “traveling” pain. Move as much as feels “safe” and that you can control.
▶️ Know that this will improve with repetition, breathing and adherence. Work up to 3 sets of 10, then 2 sets of 15, goal 30 reps.

SAVE for later!

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 .

Get your copy today, the link to both my books is on my website: www.RiczoHealthEducation.com

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

Music: Feeling Fine by Uncleboris
https://icon8.com/music/

Can problems cause ? Sacroiliac joint dysfunction can cause your hip to hurt, and overtime result in tissue damage in...
02/16/2026

Can problems cause ? Sacroiliac joint dysfunction can cause your hip to hurt, and overtime result in tissue damage in the hip, such as tendinitis or tendinopathy, which are changes in the tendons that control the hip (the large buttock muscle and the small ones underneath the large one).

When there is pain consistently on one side of your body, your way of walking, or your “gait” often changes which puts uneven amount of stress on one side. This can cause wear and tear in the tissues and joints, and even lead to changes in the hip joint.

But it can be the OTHER WAY AROUND too!

The problem can start in the hip joint and cause changes and pain in the SIJ, and , again especially when your gait is “off.” In either case, the goal is to find the culprit or “driver” of the problem (SIJ or hip) and seek treatment for that.

In cases where the main problems is musculoskeletal (and not significant joint damage,) the goal is to decrease stress on the tissues by making changes in your daily habits, balancing the muscles between the sides, and decreasing your other stessors in life (for ex. Sleep, diet, relationship, mindset issues).

We often want a simple answer to “what is wrong.” And we want it to be “one thing to fix.” But the body is interactive, with many moving pieces and parts. We get our best results by being aware of this dynamic!

Looking for pelvic balancing exercises? Check out both my books, links in bio!

02/15/2026

The most important thing you can master is your breath.

Not learning a foreign language, not climbing a mountain, not cooking a gourmet dinner.

Your breath provides your life and nourishment to all your being.

your breath when it is compromised effects, pain, anxiety, faulty, thinking, prevents healing, —-just to name a few things.

Breath awareness is the first step.
Being aware will help you gently increase the amount of oxygen you’re getting with each breath.

there is so much information available on breathing and breathing exercises. There is help out there.

If you are suffering with pain try my books which incorporate breathing in all the exercises.

link is in the bio or comment book and I will send you the link to my books.
“Sacroiliac Pain”
“Back and Pelvic Girdle Pain in Pregnancy and Postpartum”

Comments welcome below ⬇️

Video credit:

Take this screening test to determine your risk of heart disease. Don’t ignore your heart even if you are dealing with ...
02/14/2026

Take this screening test to determine your risk of heart disease. Don’t ignore your heart even if you are dealing with pain.

COUNT UP THE NUMBER OF RISK FACTORS!
❖ over 65 for men, past menopause for women
❖ family history of heart problems (genetic factors)
❖ African Americans, American Indians and Alaska Natives, and white people.
Asian Americans and Pacific Islanders and Hispanics, heart disease is second only to cancer. CDC.gov
❖smoking
❖high blood pressure
❖obesity
❖physical inactivity
❖diabetes
❖high blood cholesterol

RISK FACTORS MULTIPLY!
➠1 risk factor, you have 4x the risk of developing heart disease
➠2 risk factors, almost 6x the risk
➠3 risk factors, 10x the risk
(National Heart, Lung and Blood Institute 2014)

Some risk factors you can change, so do it to decrease your risk!

Take personal inventory now rather than later . . .
Be good to yourself and your body and your ❤️!


Is it safe to push through ? pain ? This is an excellent question with not a black-and-white answer. It really depen...
02/14/2026

Is it safe to push through ? pain ? This is an excellent question with not a black-and-white answer. It really depends on the person and many factors, including whether the nervous system is “overcharged” due to stress, anxiety, unhealthy beliefs, etc. If that is the case, dampening down this nervous system is utmost importance in order to be successful in exercise. Think breathwork, conscious relaxation, yoga, stress management and relaxation techniques, etc. along with slow progression of exercises for flexibility and strengthening.

If the nervous system is not “overcharged, I believe the slow and steady approach to progressing exercises to our tolerance starting where we can, and continuing to progress towards our strength and functional goals is important. In this scenario, discomfort is to be expected, but not sharp shooting type pain, which would indicate that this exercise is too advanced. Another key indicator if you have a pain/symptom increase that lasts longer than 2 to 4 hours, then you know you have done too much or not the right exercise.

Any questions please comment below!

More education and remedial exercises in both my books. Links on my website: www.RiczoHealtheducation.com.

Or comment ”book” and I will send you a link!

Share with someone who needs this and Follow me for more!

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!


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Wednesday 9am - 5pm
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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.