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

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 !

ATTENTION THERAPISTS! LEARN, ASSESS & TREAT MORE EFFICIENTLY & GET YOUR CEU’S FOR 30% DISCOUNT! (ONLY with my LINK)Comme...
01/14/2026

ATTENTION THERAPISTS! LEARN, ASSESS & TREAT MORE EFFICIENTLY & GET YOUR CEU’S FOR 30% DISCOUNT! (ONLY with my LINK)

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

AUDIENCE:

WHAT: series of 12 short online courses , “Sacroiliac and Pelvic Girdle Dysfunction”

WHERE: Physiopediaplus

Read the GREAT REVIEWS from all over the world!

Understand and utilize the or the Pelvic Girdle Musculoskeletal Method (basis of both of my books)

CE approved in MANY COUNTRIES & USA STATES


01/13/2026

Are you feeling tightness or pain in your hip, lower back, or pelvic area? Do you want to improve your mobility and flexibility? Then you need to try this simple but effective stretch for the small rotators of the hip.

These muscles often get tense and stiff from sports, pregnancy, postpartum, or just everyday activities. When they are tight, they can cause problems in your hip joint, lower spine, and sacroiliac joint.

In this video, I show you how to do a dynamic stretch, which means you move your hip in different directions instead of holding it still. This way, you can gently loosen up the tissues and increase your range of motion.

There are two leg positions you can try: one with your knee bent and one with your leg crossed over the other. Both of them target the small rotators of the hip, but the second one also helps your lower back and sacrum.

Here are some tips to make the most of this stretch:
👉 Don’t do it if it makes your pain worse or if you feel any tingling or numbness in your leg. You may need to modify the position or skip it altogether.
👉 Don’t worry about how far you can go. Just do what feels comfortable for you. It’s normal to have different levels of flexibility on each side.
👉 Breathe deeply and relax your whole body. Don’t tense up or hold your breath.
👉 Press and release your knee gently to your limit. Don’t force it or bounce it.
👉 Do one or two sets of 10 to 20 reps on each side, or whatever number works for you. You can do this stretch anytime, anywhere, as often as you like.

If you want more exercises like this, check out my books and my , which teaches you how to balance your pelvic muscles and improve your health and wellness.

Remember, I’m not your therapist, but I’m here to help. If you need more guidance, you can book a coaching session with me. Just click the link in my bio or visit my website: www.RiczoHealthEducation.com

Save this post for later and follow me for more tips and tricks! . .

01/10/2026

6 TIPS YOU SHOULD KNOW when you carry a baby or toddler, or really ANYTHING else!

1. Carry your child centered on your body as much as possible
2. Switch hips if you are a “hip carrier”
3. Alternate between sitting and standing if possible
4. Keep breastbone elevated (not sunken) and shoulders down & back
5. Wear supportive shoes
6. Check in with your breathing and general body tension

Pain that happens after you have been carrying your child for awhile indicates that you may benefit from core strengthening. . . These muscles are just fatiguing. Same with if it happens more at the end of the day.

Pain that has come on more suddenly and is consistent with a specific activity may indicate more specialized exercises are needed depending on where the pain is and severity.

Stay tuned for more tips and exercises. More in my books, link in bio!

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

Please DM with any questions or to set up a FREE 15 min DISCOVERY call.


Are you experiencing hip or groin pain, stiffness, poor range of motion, or a catching or clicking feeling? The labrum a...
01/08/2026

Are you experiencing hip or groin pain, stiffness, poor range of motion, or a catching or clicking feeling?

The labrum at the hip could be the cause.
It is a ring of cartilage that helps hold the head of the femur in the joint and provides cushion to the joint.

Check out these anatomy drawings to see where the labrum is located.

A partial tear of the labrum can occur due to trauma or repetitive injuries and can co-exist with sacroiliac dysfunction because of shared musculoskeletal dynamics.

Symptoms usually increase with sitting, bending forward, long periods of standing or walking, and sports activities.

If this sounds like you, please make sure you are evaluated by an orthopedic doctor who specializes in the hip for an accurate diagnosis and treatment.

Please share with someone who may want this information!
Remember, knowledge is power, and courage is acting on that knowledge! 💪

Does your low back, buttock, hip/thigh, pelvic or groin hurt from an old or new injury, from pregnancy, childbirth or fo...
01/07/2026

Does your low back, buttock, hip/thigh, pelvic or groin hurt from an old or new injury, from pregnancy, childbirth or for a reason unknown?

Are you frustrated that you can’t do the things you use to do?

Is the treatment you are receiving not helping? Or have you been through a series of treatments and nothing seems to work or last very long? Have you been told all your imaging was normal?

I would recommend going back to the basics, ie. doing remedial exercises. By targeting certain muscle groups, breathing properly during the exercises, taking a hard look at your mindset and lifestyle habits, and taking one step at a time. . . You may be very surprised!

And the great thing is that it really doesn’t take that long to be at the “remedial” level. It is truly amazing if we don’t stand in the way of our body’s healing!

These exercises are in a step-by-step method, The Pelvic Girdle Musculoskeletal Method, which is the basis of both my books:

• “Sacroiliac Pain” and
• “Back and Pelvic Girdle Pain in Pregnancy and Postpartum”

both available at Amazon, BOOKS section and OPTP.com.

START TODAY and get back to the life you love!
LINK IN BIO and on my website: www.RiczoHealthEducation.com

PLEASE SHARE with someone who can benefit.


The QUESTION was ”Sometimes when I walk I have pain in my hips and lower back. Would this be caused by sacroiliac pain? ...
01/05/2026

The QUESTION was ”Sometimes when I walk I have pain in my hips and lower back. Would this be caused by sacroiliac pain? Have you heard of lower cross syndrome?”

The sacroiliac joint shares muscles, ligaments, tendons and nerves with the hips and low back, so the sacroiliac joint could be contributing to your pain. Generally the sacroiliac dysfunction is one sided, but not always.

Your healthcare provider will most likely do a physical exam, take a thorough history and do imaging to rule out any pathological conditions and to help determine a diagnosis.

Lower cross syndrome is a common pattern of muscle imbalances that leads to hip and low back pain, and can contribute to sacroiliac pain. Typically it results in a hyper-arched low back and weakened/protruding abdomen. The muscles that are tight usually are the low back and hip flexor, hamstring and groin muscles, while the ones that are overlengthened are the abdominals and buttock/side hip muscles.

Since all these muscles are in the trunk/pelvis, the pelvic floor muscles are often involved in this muscle imbalance as well.

“The Pelvic Girdle Musculoskeletal Method,” which I developed, addressess muscle imbalances in the pelvis/trunk and is the basis of both of my books.

Get your copy today, LINK IN BIO!



01/03/2026

Research has shown over and over again that an important factor in someone improving from low back pain is the belief that they will get better.

If you don’t believe that, you will get better you are stacking the deck against you getting better. It is just that simple.

Love to know your thoughts and comments. Drop them below! ⬇️⬇️⬇️

more in my books, link in the bio or comment book and I will send you the link.

Are you tired of leaking urine or feeling pelvic pain when coughing, sneezing, or blowing your nose? Here’s why it happe...
01/03/2026

Are you tired of leaking urine or feeling pelvic pain when coughing, sneezing, or blowing your nose? Here’s why it happens and what you can do about it.

Coughing, blowing your nose, and even sneezing during an episode of illness as so many of us have had this season, can literally “blow out” your . Especially if you are pregnant, postpartum where your muscles are already overstretched, or if you are dealing with buttockpain.

Because the muscles in the pelvis all work together and are affected in any of these pain problems, the pelvic floor muscles are generally compromised in some fashion, either too tight or too loose. In any regards, they are usually weak.

The extra pressure downward when coughing, sneezing, blowing your nose, even belly laughing can be “the straw that broke the camel’s back,” resulting in leaking urine or a flood!

Knowing this can happen and WHY it can happen is a good thing. It is empowering that you know there are steps to help the situation.

Give yourself some time after being sick. Return to any core strengthening exercises you have been doing that engage your breath (and therefore your pelvic floor) and add the pelvic floor tensioning and relaxing at the right time. (Inhale, relax the pelvic floor; exhale, lift and tension the pelvic floor).

I incorporate this breathing in the strengthening exercises in both my books.

If you need further help, see a pelvic floor physical therapist for guidance. You can also contact me for individual coaching with use of my books.

More info on my website, link in bio: www.RiczoHealthEducation.com.

Are you ever SO EXHAUSTED that you CAN’T MOVE?? What do you do?? A. Ignore it and push through B. Go to bed C. Drink so...
12/31/2025

Are you ever SO EXHAUSTED that you CAN’T MOVE??

What do you do??

A. Ignore it and push through
B. Go to bed
C. Drink some water
D. Drink some coffee, or get caffeine some other way
E. Cancel or delay plans
F. I never feel that exhausted

MY THOUGHTS:
☀️Totally exhaustion that is chronic IS NOT NORMAL—please see help of your healthcare provider (HCP).

☀️Sleeping because of exhaustion is great! BUT if you do not feel better when you get up and it continues on, AGAIN please see your HCP.

☀️Having coffee when you feel tired is OK, just as long as it is not a daily thing you rely on. Try drinking water, or other healthy drink as you may be dehydrated.

☀️If you have been sedentary for any length of time, you may feel tired from lack of activity. Get some! Start with a walking or other exercise program. Check with your HCP especially if you have medical issues before starting a new program.

☀️Chronic pain is very stressful and fatiguing. Get help managing your pain. I can help with .

Sign up for a free 15 min DISCOVERY CALL, link in bio. Or check out my books, link in bio or@comment “book” and I will send you the link.

exhaustion

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Tuesday 9am - 5pm
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.