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

04/18/2026

Did you know scoliosis can contribute to sacroiliac pain, low back pain and pelvic girdle pain?

Do you know if you have scoliosis?

There is a simple test, the Adams Forward Bend Test that is a simple screening for scoliosis:

KEY POINTS:
▶️ Stand and clasp your hands together, reach them out in front of you
▶️ Bend forward slowly and have the person look to see if your back looks level as you bend
▶️ You can have mild to severe scoliosis, and treatment varies depending on severity
• Treatment ranges from special exercises, body mechanics training so you are not always using the same side, bracing and surgery (in severe cases)

There are physicians that specialize in scoliosis. Your general doctor will advise you if you need to see this type of doctor based on the severity of your curve.

What I recommend you do is work to balance the muscles in your pelvis both in strength and flexibility as well as those in your trunk and even you arms.

With , muscles will feel tighter on one side of your trunk when bending and turning. And also with reaching overhead and back.

So especially work on your weak and tight side.
And of course I recommend the or as found in my books. Link in bio!

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

Any questions DM me or leave comments ⬇️⬇️⬇️
photo credit (last photo): Sharon McCutcheon at Unsplash.com


Research has shown that there is a relationship between the the diaphragm and the pelvic floor. With the Inhale, the dia...
04/17/2026

Research has shown that there is a relationship between the the diaphragm and the pelvic floor.

With the Inhale, the diaphragm descends, the pelvic floor relaxes (lengthens), and with the exhale every moves back up (contracts).

This same pattern of the diaphragm and pelvic floor moving down and then rising back up happens when we vocalize, either humming, singing, groaning, etc, (think exhaling).

How you breath can be affected by many things, such as stress, pain, anxiety, depression, respiratory problems, medical conditions, etc. When the breathing depth and rate are shortened there can be more muscle tension that develops in the neck, jaw, & throat area resulting in headaches, TMJ/jaw pain, neck pain.

And because the diaphragm doesn’t descend as much or as often, by a “domino effect” this reduces movement and circulation to not only the pelvic floor muscles but the entire pelvic girdle and abdominal canister (everything between the diaphragm and pelvic floor). This can result in aggravating existing conditions, or contributing to new ones like pelvic pain, sacroiliac or hip pain.

If this sounds like you, be aware of this link of breath to pelvis in your day to day, work on addressing problems that may be contributing, and seek the help you need, which differs for different people, based on your history.

It may be addressing relationships, your job, financial stressors, healthy eating habits, delaying needed surgery, alcohol consumption, lack of exercise, poor sleep, chronic pain, anxiety, depression or other medical issues.

You can find more on how to coordinate your breathing with exercises in both my books, “Sacroiliac Pain” and “Back & Pelvic Girdle Pain in Pregnancy & Postpartum.” Links in bio.



Research has shown that there is a relationship between the the diaphragm and the pelvic floor. With the Inhale, the dia...
04/16/2026

Research has shown that there is a relationship between the the diaphragm and the pelvic floor. With the Inhale, the diaphragm descends, the pelvic floor relaxes (lengthens), and with the exhale every moves back up (contracts).

This same pattern of the diaphragm and pelvic floor moving down and then rising back up happens when we vocalize, either humming, singing, groaning, etc, (think exhaling).

How you breath can be affected by many things, such as stress, pain, anxiety, depression, respiratory problems, medical conditions, etc. When the breathing depth and rate are shortened there can be more muscle tension that develops in the neck, jaw, & throat area resulting in headaches, TMJ/jaw pain, neck pain.

And because the diaphragm doesn’t descend as much or as often, by a “domino effect” this reduces movement and circulation to not only the pelvic floor muscles but the entire pelvic girdle and abdominal canister (everything between the diaphragm and pelvic floor). This can result in aggravating existing conditions, or contributing to new ones like pelvic pain, sacroiliac or hip pain.

If this sounds like you, be aware of this link of breath to pelvis in your day to day, work on addressing problems that may be contributing, and seek the help you need, which differs for different people, based on your history.

It may be addressing relationships, your job, financial stressors, healthy eating habits, delaying needed surgery, alcohol consumption, lack of exercise, poor sleep, chronic pain, anxiety, depression or other medical issues.

You can find more on how to coordinate your breathing with exercises in both my books, “Sacroiliac Pain” and “Back & Pelvic Girdle Pain in Pregnancy & Postpartum.” Links in bio.



“My doctor said I have degeneration in my lumbar spine in my SIJ. Can I still do the exercises in your book?” (This was ...
04/13/2026

“My doctor said I have degeneration in my lumbar spine in my SIJ. Can I still do the exercises in your book?” (This was a 69 year old woman who contacted me by email).

Yes! Exercise is advocated for arthritis as we want to strengthen the muscles that are around the joint to give it the best support possible.

The exercises in my book are considered remedial, or low level exercises and modifications are clearly explained.

Movement in general as well as a specific exercise program is beneficial for everyone, and especially those dealing with pain from arthritis.

It may be scary to hear that you have degeneration, but there is plenty of research out there that shows people can feel better with strengthening and flexibility, exercises, and healthy lifestyle choices as well as addressing stressors and belief patterns.

Drop a question/comment below.

Share with someone who could benefit

Links to both my books in bio and on www.RiczoHealthEducation.com.

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

Get started today!.

Did you know that chronic inflammation in our bodies affects our overall health and contributes to diseases (arthritis, ...
04/11/2026

Did you know that chronic inflammation in our bodies affects our overall health and contributes to diseases (arthritis, heart, stroke, diabetes)???

And inflammation is known to increase pain?

We know excessive sugar in our diets contributes to inflammation.

Another ingredient to definitely avoid according to research is TRANS FATS.

GOAL: LESS THAN 1 GRAM TRANS FAT/DAY
What foods are TRANS FATS in?
© shortening cookies, pastries
• crackers
• other baked products

WHAT TO DO?????
READ LABELS:
@‘ Look for “no trans fat” or “trans fat free”
©* Even if labeled as above, check ingredients for “hydrogenated oils” or “partially hydrogenated oils” as allowed to hide up to a half gram/serving with this label
• Stick to portion size recommended so not go over 1 gram/day.

This information is not to overwhelm you my friends, but to provide up to date information so you can make healthy choices for your life.
YOU GOT THIS !

Source: https://health.clevelandclinic.org/5-
foods-that-can-cause-inflammation/
transfat mediterraneandiet healthyeatinghabits healwithfood

Even if you exercise and have managed your weight, you have asked me, why does my lower belly stick out? And how can I g...
04/02/2026

Even if you exercise and have managed your weight, you have asked me, why does my lower belly stick out? And how can I get rid of it?

First there can be digestive reasons, , bloating/gas, etc. and those issues need to be addressed which a can help with as well as your primary care physician.

With those who have back, pelvicpain and/or leaking urine. .. the answer comes down to how our muscles are functioning, and how we hold our body—our posture.

The transverse abdominis or TA, our deepest abdominal muscle shown here on the diagram, functions like a corset and pulls the belly button in toward the spine. When it is weak the stomach bulges out. The TA works as a team with the pelvicfloormuscles, diaphragm and multifidus to stabilize our deep core.

KEY POINTS
—superficial muscles are our re**us abdominis (straight down the front), external and internal obliques (side muscles).
—when the external oblique is overworked and the TA is weak, the result can be bulging
—standing with our breast bone lifted, ribcage over pelvis helps the TA come in
—gentle tensioning of this muscle like pulling the belly button in lightly engages this muscle (as well as other core strengthening exercise progressions).
—exhaling during exercise also brings in the TA and pelvic floor muscles.

—Check out my book “Back & Pelvic Girdle Pain in Pregnancy and Postpartum” for core exercises and progressions!
LINK FOR MY BOOK in bio
(www.Riczohealtheducation.com)
Comment “book” and I will send you the link!

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

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

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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.