Dizziness, including vertigo, affects approximately 15% to over 20% of adults annually, according to large population-based studies. Vertigo involves sensations of swaying, spinning, or unsteadiness, often accompanied by nausea, vomiting, headaches, and more general symptoms such as blurred vision, increased heart rate, shortness of breath, weakness, and profuse sweating.
Several exercises and manoeuvres can alleviate vertigo symptoms.
In this article, we will explore how to perform exercises that can help alleviate vertigo from the comfort of your home, as well as the key manoeuvres involved.
Vertigo is a symptom, not a condition, and its treatment depends on the underlying cause. For BPPV, manoeuvres like the Epley or Semont manoeuvre can reposition dislodged ear crystals. Cervical vertigo may be treated with neck exercises and physical therapy, while vestibular rehabilitation exercises are helpful for inner ear-related vertigo.
In some cases, vertigo can be permanently managed, but it’s important to consult a specialist for accurate diagnosis and tailored treatment.
Cervical vertigo often results from tension, poor posture, or misalignment in the neck, which can impede blood flow to the brain and inner ear.
Restoring proper function through targeted exercises can significantly reduce symptoms:
Dislodged ear crystals (otoliths) can cause BPPV (Benign Paroxysmal Positional Vertigo), leading to sudden episodes of dizziness.
For vertigo related to the presence of otoliths, such as in BPPV, the most effective exercises are the repositioning manoeuvres, such as the Epley or Semont manoeuvre. These guided movements help move the otoliths from the semicircular canals back to their original position in the utricle. It is advisable to perform these manoeuvres under the supervision of a specialist to ensure safety and effectiveness.
The Epley manoeuvre is highly effective for BPPV and involves a series of head movements:
It’s better to consult a healthcare specialist before performing any exercises.
The Semont manoeuvre is another effective technique for vertigo relief:
If you’re dealing with Benign Paroxysmal Positional Vertigo (BPPV), the Brandt-Daroff exercises might be a great option to help reduce your symptoms. These exercises are designed to help move the dislodged crystals in your inner ear back into place, which can ease the dizziness that comes with BPPV. The exercises are easy to do at home and involve a series of movements where you alternate between sitting and lying down with your head in different positions.
Home exercises aim to reduce symptoms of vertigo by improving vestibular compensation and helping the brain adapt to changes in the balance system:
Begin these exercises in a safe environment, and consider having a support system nearby if needed.
Yoga is not just a matter of relaxation – it can play an integral role in alleviating vertigo symptoms. Poses like Child's Pose and Tree Pose help to improve balance, reduce tension, and enhance circulation, addressing some of the common triggers of dizziness and vertigo. Furthermore, yoga's emphasis on mindfulness can help to reduce stress, which is often a contributing factor to vertigo episodes.
If you're experiencing vertigo, these yoga poses can be particularly helpful:
While yoga is beneficial for managing vertigo, it's essential to avoid inverted poses (e.g., headstands or shoulder stands), as they can worsen symptoms.
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