Vertigo is a common condition that is described as a feeling of movement or spinning. People who suffer from vertigo often report an overwhelming feeling of being “off balance.” For some, the description of symptoms includes lightheadedness, nausea, or the feeling that the floor is tilting. In more severe cases, the condition can lead to vomiting and falling.
The most common causes include:
- BPPV, also known as “benign paroxysmal positional vertigo.” While this condition may sound scary, it simply means that there is a problem with your inner ear. There are tiny calcium particles in your ear that communicate messages to your brain about your balance. When these particles are disturbed, we lose our balance.
- Meniere’s disease, which is an inner ear disorder. It is caused by a buildup of fluid and fluctuating pressure inside the ear. This buildup leads to imbalance and “ringing in the ears.”
- Inner ear infections (usually viral) are also linked to vertigo.
Tips that can help relieve vertigo at home
Here are 8 tips that can help relieve vertigo effectively:
1. Apply an ice pack to your neck
First, a tip I learned from my clinical advisor is to apply an ice pack to the upper part of your neck, between your ears at the base of your skull. A soft ice pack is best because it conforms to the contours of the area, but even a bag of frozen corn or peas wrapped in a towel will work.
The risk of applying ice to any area of skin is frostbite, so it is important not to apply ice for more than 20-30 minutes at a time. The skin should be brought back to room temperature before re-icing, but it can be applied several times a day.
Even if you don’t have neck pain, applying ice to the upper part of your neck between your ears is a good home remedy for vertigo because it helps calm the nervous system. It can be helpful for reducing both dizziness and nausea.
2. Keep your head still
The second main strategy for reducing dizziness symptoms is to keep your head as still as possible. The vestibular system is stimulated by movement, so if the vestibular system is part of the problem causing dizziness symptoms, reducing head movement may calm the system and reduce discomfort.
3. Keep your head upright
The third strategy for reducing dizziness is to keep your head upright, sitting up straight, or propping your head up on at least two pillows. This is because the most common cause of inner ear vertigo, or BPPV, is often caused by lying down or rolling over in bed.
4. Breathe through your nose into your belly
The fourth main strategy is to breathe through your nose into your belly. Breathing through your mouth into your upper chest can make dizziness symptoms worse and last longer, so breathing through your nose, deep into your belly, is ideal for reducing dizziness symptoms.
When I teach patients this strategy, I suggest, “Let your belly button guide your breathing.” This helps calm your nervous system after vertigo triggers your fight-or-flight response.
Your belly button will stick out when you inhale through your nose, and your belly button will return to its original position when you exhale through your nose. This breathing pattern signals to your nervous system that you are not in danger and can help reduce the severity and duration of your vertigo symptoms.
5. Eat Ginger
One home remedy for nausea associated with vertigo is to eat ginger, but this only works for people who are not allergic to ginger.
Ginger can be used in foods, teas, or candies. All of these methods of consuming ginger can help relieve nausea.
6. Use Peppermint
Another home remedy for nausea is to use peppermint, but this only works for people who are not allergic to peppermint.
Peppermint can be made into a tea or eaten as a candy.
Some people like to diffuse peppermint oil into the air or dab it on their temples (away from their eyes), but those who are unsure about their chemical sensitivities should use essential oils with caution.
7. Stare at a vertical line.
Another strategy that may help you relieve your vertigo symptoms is to stare at a vertical line as you move. This gives you an external reference for “vertical” and can help your brain reorient.
If you can’t find a vertical line, you can focus on a point.
Staring at a vertical line or point can stabilize your vertigo symptoms. This strategy works by using your visual system to override your vestibular system, as long as your eyes aren’t darting around.
8. Close Your Eyes
While sitting still, staring at a vertical line or point can help relieve symptoms of vertigo, but some people with acute inner ear infections may need to close their eyes for relief.
When people with vertigo are sitting still, I often ask them whether they find it more comfortable to stare at a vertical line or to close their eyes, and advise them whichever is most comfortable.
