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

11/24/2025

Did you know that if you are constipated you can be having more pain because of the pressure of the descending colon on these structures?

Take a look at the anatomy to really understand the WHY.

This is WHY making healthy choices in food, activity levels, and monitoring our stress levels are so important.

If you are having pain and ongoing issues with constipation, consult with your healthcare provider to get some sound direction. A pelvic health physical therapist is also a go-to provider who is educated on treatment for chronic constipation.

More anatomy review and management of pelvic girdle pain in both of my books!

❤️”Sacroiliac Pain” and
❤️”Back and Pelvic Girdle Pain in Pregnancy and Postpartum”
Comment “Book” and I will send you the link.

11/24/2025

Are you having pain after having your baby by Cesarean?

Is it affecting your whole life and your interactions with your baby?

Ask your healthcare provider for physical therapy, or search for a physical therapist that specializes in the postpartum time on your own.

My book, “Back and Pelvic Girdle Pain in Pregnancy and Postpartum,” available in the Amazon, book section or at OPTP.com will give you tools to get started immediately.

Still need more help or direction? Message me to set up a free 15 minute Discovery Call to see if virtual coaching with me may be a good fit for you.

Comment “Book” and I will send you the link to my books!



11/24/2025

Looking for a way to start strengthening your hips in sitting?

You can start this exercise WITHOUT the ball and band to make sure you don’t have tightness on one side, and work on it until the sides feel similar.

This is a great choice in the latter half of pregnancy because of the sitting position.

You can do this lying on your back with knees bent, or sitting in a chair as I am doing.

KEY POINTS

☀️In this starting position with toes and knees together, inhale with a nice relaxing deep breath and move your toes and knees out, then return to starting position while exhaling and doing a gentle squeeze of your knees, and tensioning your abdominals a little more drawing your belly button or navel in.
☀️Move your knees/toes in a comfortable range, working out the side that is tight or painful.
☀️You may want to even tension your pelvic floor muscles, unless this feel painful or “not the right thing to do,” or if you have been told you have a hyper active pelvic floor.
☀️Doing reps of this with a relaxing mindset in this “safe” position will encourage the muscles to “let go”. At least 30 reps, either 3 sets of 10, 2 sets of 15 . . . A few times a day especially if you feel tight.

This exercise is in both books and part of my method, the , available on Amazon book section.
Tag someone who may benefit from this exercise!

COMMENT “ Book” and I will send you the link!


hippain
pelvicgirdlepain

11/22/2025

Placing your hands on the lower ribs to feel if they are moving is a great way to feel if you are using your ribcage muscles to take that breath in.

This gives your lungs more room to fill with air—which is the whole purpose of the deep breath!

As your ribcage expands you DO want to feel that your belly muscles relax also—not sucking in.

Good for your body and mind! Especially when you are in pain.

Practice with me 😊
I incorporate breathing exercises with rehab for sacroiliac, low back and pelvic girdle pain. Find more in my books, link in bio or comment “book” and I will send you the link.

Follow me for more!
breathingexercises

Unfortunately it is common to experience leaking urine or have other urinary or bowel problems when you are dealing wit...
11/22/2025

Unfortunately it is common to experience leaking urine or have other urinary or bowel problems when you are dealing with back, hip, pelvic girdle or sacroiliac pain because of the dynamic nature of the muscles in our body.

KEY POINTS
❀ Your pelvic floor muscles are meant to work automatically, so don’t keep them in a constant state of KEGEL!

❀ They relax and contract automatically with your breathing. SO, monitor your breathing and notice if you are doing shallow short breathing during the day. We tend to do this when we are stressed, in pain, generally “ramped” up.

❀ Do NOT clench/grip your abdominals in to flatten your stomach! This will not allow you to breathe properly and cause excessive pressure on your pelvic floor muscles and your bladder. Having a little “tensioning” in your belly muscles is good. You can feel this if you lift your breastbone and think about standing taller.

❀ Exhale before you lift ANYTHING whether it is an empty dog bowl or lifting at the gym. Again reduces excess pressure on your bladder.❀ Be aware there are foods that are “bladder irritants.”

❀ Do incorporate diaphragmatic breathing and pelvic floor awareness into your strengthening exercises. Many of the exercise videos online skip through this part.

❀As you inhale, pelvic floor lengthens, as you exhale, pelvic floor lifts is normal movement, one you don’t feel, but you can bring awareness/effort to the lift and/or lengthen.

The ,which both my books are based on, incorporates this approach.
Link to books in bio or on my website: www.RiczoHealthEducation.com

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


If you are having tightness in your hip on one side, these muscles that is discussed in this post may have something to ...
11/20/2025

If you are having tightness in your hip on one side, these muscles that is discussed in this post may have something to do with it!

Comment below with any questions!

11/20/2025

We all have our stories.
Stories can be empowering or disempowering.
And we CAN CHANGE OUR STORIES, BECAUSE THEY ARE OURS. We can make them mean less that we have in the past. We can get SICK of telling the same story that runs our life.
And when we are dealing with pain and our outcomes, the newest research is showing that our stories, WHAT WE BELIEVE, is crucial.
When we are creating a negative story around what the pain means it can look like any of these:
• ��It means we’re never gonna get better.
• ��It means we will end up like our mother, our great aunt, etc.
• ��It means we will never enjoy life again
• ��It means we have no hope
• ��etc. etc. etc.
Another fact is that NO ONE can change your story but YOU!
It is a challenge, but I challenge YOU! YOU can do it!
Comment below!
LINK IN BIO and on my website for my books and coaching opportunities with me:

share with someone who needs to hear this

11/17/2025

If you have had surgery in your lumbar spine, especially a lumbar fusion, and now have low back pain, it may be sacroiliac pain.

Listen as I describe why this may be the case!

LIKE, SAVE AND SHARE MY POST IF YOU FIND IT OF VALUE!

KEY POINTS
▶️ Fusion at the lumbar spine levels can cause extra mobility issues at the sacrum in time, or sacroiliac syndrome
▶️This is pain below the waist, often on one side right over the sacroiliac joints
▶️Patients typically do well for awhile and then develop this pain
▶️It can also be accompanied by radiating/shooting pain
▶️This has been a known problem and verified by research.

I cover anatomy of the pelvis in both of my books on pelvic girdle/sacroiliac pain because I believe it is so important to understand treatment and an approach.

Books, links in bio or on my website: www.RiczoHealthEducation.com.
“Sacroiliac Pain” and “Back and Pelvic Girdle Pain in Pregnancy and Postpartum” both available at Amazon in books section.

Please ask me any questions below⬇️ ⬇️ ⬇️

11/16/2025

Do you hold your breath while doing things like taking? Or lifting a dog bowl from the floor, standing up from a chair?

Pay attention to your breath and check this out.

We need to have good oxygen flowing out to our muscles when we are working, and especially so when we are dealing with pain.

Here are some of my tips for raking leaves!

TIPS:
• Lunge position let’s your body weight do some of the work and not all arms.
• A few deep breaths every now and then
• Avoid hunching over as this puts stress in your upper back
• Place your hands on the small of your back and lean backwards 5 times or as needed to “reverse the curve” of bending forward so much
• Take rest breaks and plan how long at one time to work
• Drink water to stay hydrated
• Wear good work gloves and supportive shoes/boots
• Dress in layers so you can take a layer off as your body heats up


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11/16/2025

Did you know that It is just as important to exhale when we are lifting/picking something off the floor whether it is very heavy or not?

When we hold our breath when we are bending, squatting, etc it creates a vacuum in our trunkor core and puts excessive pressure on our and low back.

BLOW OUT with effort . . . including lifting weights in the gym where so many injuries occur.

Did you know that people with low back pain tend to hold their breath with lifting? So check yourself out!

Knowledge is power, but applying the knowledge is powerful!

I discuss the importance of breath in both my books, and guide you through the exercises and use of your breath!

Comment “Book” and I will send you the link for
“Sacroiliac Pain” and
“Back and Pelvic Girdle Pain in Pregnancy and Postpartum.”

Share with someone who may benefit from this important info!

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Cleveland, OH

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