Vertigo is a term that describes a variety of sensations, including lightheadedness, disequilibrium, dizziness, and loss of balance.
Vertigo is a cause of dizziness, although it describes a spinning sensation of a person’s surroundings, usually caused by head movements or changes in position.
Vertigo can be improved through exercise. You can try the following exercises to best control dizziness (however, be sure to talk to your doctor before doing any exercises).
Exercise 1: Perform the Epley maneuver to regain balance
Also known as the ear canal repositioning maneuver, the Epley maneuver helps to re-establish the balance mechanism in the inner ear by repositioning particles in the vestibular organs (balance organs). These particles can become stuck in the inner ear, causing dizziness. You can do this at home, although your healthcare professional should show you how to do it yourself because it requires some quick movements. Consider asking a friend or family member to help you keep your head in the correct position.
Here’s how to do it:
- Sit on your bed.
- Turn your head 45° by looking to the right.
- Lie back quickly and rest your shoulders on a pillow. Your head will be lower than your shoulders and you will still be looking 45° to the right. Hold this position for 30 seconds.
- After 30 seconds, turn your head 90° to the left (so that your head is facing 45° to the left). Do not lift your head while doing this. Hold this position for 30 seconds.
- Turn your entire body and head another 90° to the left and wait 30 seconds. You should now be lying on your left side. Your head should still be lower than your shoulders.
- Some people find this works right away, while others need to do it several times to get the benefit.
Exercise 2: Try the Half Somersault to feel less dizzy
This is another good exercise and, unlike the Epley maneuver, does not require an assistant. One study found that patients who did both exercises had a reduction in symptoms but reported less dizziness and fewer complications than those who did the Half Somersault alone. You may need to do this exercise several times before feeling less dizzy.
Follow this procedure:
- Kneel down and look up at the ceiling for a few seconds.
- Touch your head to the floor. Tuck your chin slightly toward your chest so that your head is toward your knees. Wait for the dizziness to subside (about 30 seconds).
- Turn your head toward the affected ear (for example, if you feel dizzy on the left side, turn your head so that your head is toward your left elbow). Hold your head in this position for 30 seconds.
- Next, raise your head so that it is level with your back as you are in a handstand position; your spine should look like a straight line. Keep your head at a 45° angle. Hold this position for 30 seconds.
- Raise your head and back so that you are standing straight again, but keep your head tilted toward the shoulder on the side you are working on. Slowly stand up.
- Rest for 15 minutes before repeating a second time or doing the other side.
Exercise 3: Practice the Brandt-Daroff regimen to help relieve your vertigo
These exercises involve the head and neck muscles and can be done at home without medical supervision. The repetitive head movements of this regimen help you get used to the experience of vertigo by dispersing the particles in the vestibular organs in the inner ear.
Perform the following movements:
- Start in a sitting position. Quickly lie down on one side with your nose pointing up about 45°. Hold this position for about 30 seconds (or until the dizziness goes away). Then return to a sitting position. Do this exercise on the other side.
- This exercise is most effective if you do it several times a day for 2 weeks.
Exercise 4: Maintaining a fixed gaze to combat dizziness
Staring at a point can help you overcome dizziness. It improves your vision and helps you stay focused while your head is moving. When doing spins, dancers are asked to “focus”. This is where they keep their eyes focused on one point for as long as possible while their body rotates. This allows them to spin without getting dizzy and the same principle can be applied here. Focus on a point straight ahead while you are dizzy and the dizziness will probably subside.
Here’s how to practice steadying your gaze:
Look straight ahead and focus on something (like a small colored square or a button) placed in front of you at eye level.
