Vertigo and Dizziness - These Exercises Can Bring Relief
For people with vertigo, everyday
activities and head movements can cause an intense, often nauseating,
feeling of dizziness or spinning in the head. A person experiencing
vertigo may also feel like their environment is moving or spinning.
Sometimes, this feeling of dizziness is so strong that it can lead to
ringing in the ears, headaches, nausea, and vomiting.
Although a vertigo episode usually passes
on its own, it should not be taken lightly, especially if it recurs, as
it dramatically increases one’s risk of falls, not to mention that it
can also point to a serious underlying condition and be quite
frustrating. If you are suffering from vertigo or unexplained dizziness,
try these simple exercises to relieve the spinning sensation and learn
more about the condition to understand why it occurs in the first place.
What Is Vertigo?
Contrary to popular belief, vertigo is not a
separate ailment, but rather a symptom of a variety of underlying
health conditions. The spinning and dizziness occur when some part of
the body responsible for the sense of balance malfunctions, making your
body believe it’s off-balance, even though it isn’t.
There are two types of vertigo:
- Peripheral vertigo occurs when something is wrong with either the part
of the inner ear responsible for balance or the vestibular nerve. Over
90% of vertigo cases are peripheral.
- Central vertigo happens when the areas in the brain responsible for
the sense of balance become damaged or otherwise affected as a result of
head injury or stroke, for example.
Some people will only experience vertigo once in their lifetime, but for
many, it’s a recurring and frustrating issue. For instance, probably
the most common type of vertigo is benign positional paroxysmal vertigo
(BPPV), and it is characterized by sudden but brief returning episodes
of dizziness. BPPV is more common in older people and happens because
tiny calcium deposits collect in the inner ear, interfering with the
vestibular system, which governs balance. As a result, seemingly minor
head movements like turning your head in bed can make you suddenly feel
like the world is spinning.
If you experience vertigo occasionally, it’s definitely worth checking
with your doctor, especially if the symptoms persist for more than a
week or two. Meanwhile, try some of these vertigo exercises to relieve
the annoying symptoms. These exercises are the most effective at
treating peripheral vertigo and BPPV specifically.
1. Epley maneuver
The Epley maneuver is one of the most
popular and effective exercises for vertigo, especially in those cases
when an episode is triggered by certain head positions or movements. You
can do this exercise on both sides, or choose only the side that
concerns you.
For example, if you have BPPV on the right side, follow the steps only
on one side. If you’re not sure which side is affected, lie down on one
side a roll-over. The side you were lying on that caused you to feel
dizzier while rolling over is the one that needs treatment. If you can't
determine the side, you can treat them both.
We will demonstrate the steps of the exercise for the right side only,
so reverse the direction for the left side.
Follow these movements to do the Epley maneuver correctly:
1. Start by sitting upright on a bed. Previously, place a folded blanket
or pillow behind you, so that it’s at the level of your shoulder blades
when you lay down.
2. Sit up straight and turn your head about 45 degrees to the right, and
lie down, resting your shoulders on the pillow or blanket. Hold this
position for 30 seconds.
3. Now turn the head 90 degrees to the left and hold for another 30
seconds. Avoid lifting your torso up.
4. Turn your entire body, including the torso and head 90 degrees more
to the left. Stay in this position for 30 seconds. Lastly, simply sit up
without turning back to the right.
You may experience relief from dizziness
right away, but some may need to repeat the maneuver up to 3 times
before experiencing results.
2. Foster maneuver
This is one of the easiest exercises to
relieve vertigo caused by BPPV, as it requires no extra equipment or
help from others. Also known as the half somersault, the Foster maneuver
is safe to do at home, but keep in mind that any of these exercises may
make you feel dizzy in the process, so be very careful and clear your
surroundings from sharp objects or tripping hazards before doing them.
As in the previous exercise, we demonstrate the steps for the right
side, and you’ll need to reverse to complete on the other side. Follow
these movements and view the video guide above to do the Foster maneuver
correctly:
1. Kneel down, placing the hands on the floor. First, raise your chin
and move your head up and back. Wait for the dizziness to pass or for 30
seconds.
2. Move your head forward, placing the forehead on the floor, bringing
the chin to the neck.
3. Turn the head 45 degrees to the right in the direction of the right
elbow. Hold this position for 30 seconds.
4. Without moving your head, raise the head to the level of your back
and wait for the spinning to subside, or 30 seconds.
5. Without moving your head, sit up.
After completing the exercise, you may feel better right away, but some
may need to repeat the maneuver 4-5 times to feel the effect. It is
recommended to wait for 15 in-between repetitions to avoid falls or
injuries.
3. Brandt-Daroff Exercises
Like the previous exercise, the
Brandt-Daroff Exercises are using gravity to dislodge and move any
particles stuck in the inner ear. It’s a simple exercise because it
doesn’t require you to know which ear is affected. Follow these
movements and view the video guide above to do the Brandt-Daroff
Exercises correctly:
1. Sit in the middle of a bed or couch. Lie down on your right side,
simultaneously turning the head to look up. Keep looking up for half a
minute.
2. Sit up and wait another 30 seconds, then repeat the same steps on the
other side.
The entire exercise needs to be repeated 5
times on each side in total. You will most likely feel dizzy after
completing these exercises, so make sure to wait for the dizziness to go
away before standing up.
4. Semont maneuver
The Semont maneuver is the last exercise we
will show you in this article. This exercise is also known as the
liberatory maneuver, and it takes little time. That said, the classic
version of this exercise does require assistance from another person,
preferably that of a physical therapist or doctor, since it involves
moving the patient quickly from one side to the other.
There is also a simplified version of the exercise shown in the video
above and explained below. This is how it works:
1. Start by sitting up at the edge of a bed or couch, then tilt the head
45 degrees away from the affected side.
2. Quickly lie down on the affected side, your head should be looking
up.
3. If this position makes you dizzy, wait for it to pass. Then, rapidly
move to the other side without moving your head. You will now be looking
down.
4. If this triggers vertigo, stay in that position until it stops, and
then sit back up.
Usually, this exercise will make your vertigo go away after a day or
two, and it’s only necessary to do it once. After completing any of
these exercises, it is recommended to stay in an upright position for a
few hours. For better results, it’s also recommended to sleep on your
back propped up with several pillows to stay as possible to being
upright as possible throughout the night.
Also, if the dizziness or
vertigo persists for days or weeks, and none of the exercises or other
methods you try work, we strongly recommend consulting your healthcare
provider for further assistance.