An attack of vertigo can occur at any time, without warning, causing extreme dizziness and nausea. Here are some exercises for vertigo that can help you.
Excessive dizziness, nausea, and unsteady gait are just some of the symptoms of a vertigo attack. With no apparent trigger, an attack can strike at any time, forcing you to fall behind in your life and manage the symptoms. Some medications and treatments require a visit to the doctor. However, if you are experiencing an attack in a place where immediate medical help is not possible, try these vertigo exercises that can provide you with instant relief. Although these exercises can help manage dizziness, it is still important that you go to the doctor in time to get help.
What is vertigo?
Vertigo is classified as a vestibular disorder, most often accompanied by sensations of spinning, spinning, unattended movements or a feeling of imbalance, says a research paper published by the United Kingdom. National Institutes of Health. “A person suffering from vertigo may feel a tilt or movement towards themselves or their surroundings even when in complete stasis, or when they are not moving at all,” explains physiotherapist Dr Rajaram M. This may be related to problems with the inner ear or the brain. A change in head position, transitional postures, or in some cases no identifiable trigger can cause dizziness.
The degree of symptoms varies and can be severe with nausea, vomiting, sweating, heat exhaustion, or unsteady gait. Treatment for dizziness as well as other symptoms depends on the specific causes, including underlying medical problems, behavioral problems, or in some cases an adjustment to the inner ear mechanisms. This can be done through medication as well as exercises for vertigo.
How to treat vertigo?
The approach taken in treatment is determined by the root cause, which may involve prescribing medications, changing lifestyle, and/or engaging in exercises for vertigo. The most common ways to manage sudden episodes of dizziness include medications like antihistamines and anti-nausea medications, as they can control the associated symptoms. “In the case of benign paroxysmal positional vertigo (BPPV), which are brief episodes of dizziness, physical exercises such as the Epley maneuver are very effective where the crystals in the inner ear are repositioned to avoid the sensation of spinning and vertigo itself,” explains Dr. Rajaram. . Read on to learn the best exercises for vertigo that can help you feel better.
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Anti-vertigo exercises to help you manage dizziness
People who suffer from dizziness can use certain exercises to relieve the feeling of dizziness, especially if they have a lot of balance problems. Exercises may be aimed at moving crystals in the inner ear or helping the brain relearn how to deal with an imbalance. Some of these exercises can be practiced during episodes of vertigo, here are a few accompanied by simple instructions:
1. Epley maneuver
This Epley maneuver is used to return displaced crystals that are usually found in the inner ear (mostly in BPPV) to their position. According to a study published in the Journal of Neurology, Neurosurgery and Psychiatry80% of patients treated with the Epley maneuver reported significant improvement in their symptoms.
Instructions:
- Sit at the edge of a bed and turn your head to the side you feel dizzy about 45 degrees. For example, if you feel dizzy on your right side, turn to the right and keep your torso still.
- To begin, quickly lie back, making sure your head is still turned to form a 45-degree angle with the rest of your body.
- A small part of the head should face the underside of the bed. Wait in this position for at least 30 seconds or until the feeling of dizziness disappears.
- Without lifting your head, slowly turn it a quarter (90°) to the left, and hold it there for 30 seconds while your head is at a 45° angle.
- If the head is turned to one side, turn it to the side where the head is also tilted. So if your head is turned to the left, roll to the left side.
- Do not turn your head and stay in this position for half a minute. Sit up slowly and return to the seated position. You should sit still for a few minutes to allow the dizziness to subside.
2. Brandt-Daroff exercises
These exercises for dizziness help your brain adapt to balance problems and are helpful in managing recurring episodes. According to a study published by the International Journal of Health Sciences and ResearchBrandt. The Daroff exercise, especially the half somersault, has shown good results in patients with benign paroxysmal posterior canal positional vertigo (BPPVB).
Measures:
- Sit on the edge of your bed with your legs dangling.
- Quickly lie down on one side, keeping your head tilted upward (as if you were looking at the ceiling). Stay in this position for about 30 seconds or until the dizziness disappears.
- Return to the seated position.
- Immediately lie down on the opposite side, again keeping your head tilted upward. Hold for 30 seconds or until the dizziness stops.
- Repeat this sequence 5 times on each side, 2 to 3 times per day.
3. Gaze stabilization exercises
This is one of the most promising exercises against vertigo. These exercises help your brain adapt to sensory input causing dizziness, improving balance over time. It also helps maintain balance function in static and dynamic movements of healthy older adults, says a study published in the journal Medicine.
Measures:
- Find a stationary target to focus on, such as a letter on a wall or a small object in front of you.
- Stand or sit and focus on the target.
- Slowly move your head from side to side, keeping your eyes focused on the target. Move your head about 20 to 30 degrees to the left and right.
- Perform the same exercise by moving your head up and down, keeping your eyes on the target.
- Repeat this exercise for 1 to 2 minutes, 3 to 4 times a day. Start slowly and gradually increase the speed as your tolerance improves.

What should you remember when performing exercises against vertigo?
Although exercises for vertigo can be an effective way to manage symptoms, there are some things that cannot be overlooked.
- Perform exercises in a safe environment: Always do the exercises in a place where you can sit or lie down safely in case of a sudden episode of dizziness.
- Avoid overwork: Start slowly and stop if the dizziness becomes too severe.
- Consult your doctor: If dizziness persists or worsens, consult a healthcare professional to rule out other causes or adjust your treatment plan.
How to prevent episodes of vertigo?
While exercises for vertigo can help you manage the symptoms, there are also many ways to prevent an attack. To avoid episodes of dizziness, it is imperative not to turn your head suddenly and to move more slowly than usual when changing position, especially if BPPV is present. “Vestibular rehabilitation therapy (VRT) can improve balance and prevent the development of recurrent episodes, while treating underlying conditions such as Ménière’s disease or migraines,” explains Dr. Rajaram.
Avoiding dehydration, triggers such as alcohol or coffee and doing exercises adapted to the body improve balance and health. Keeping the head elevated in bed, making the environment stress-free, and performing relaxation exercises to manage anxiety are other methods that can help reduce risk.
Periodic consultations with a healthcare professional are also important. This is also true if you have done anti-vertigo exercises to relieve your symptoms. Even though these movements might have helped you, it is important to get checked out.
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