Feeling dizzy or unsteady can be a scary and uncomfortable experience. While many people may think dizziness and vertigo are the same, they’re actually different. Dizziness is a feeling of being lightheaded or off balance. Vertigo is the sensation that either you or the world around you is spinning, even when you’re standing still. Vertigo can be caused by problems in the inner ear, which controls your balance. There are different types of vertigo, including:
- Peripheral vertigo — Peripheral vertigo is caused by inner ear or vestibular nerve problems. Peripheral vertigo includes:
- Benign paroxysmal positional vertigo (BPPV) — BPPV happens when tiny calcium particles in your inner ear get displaced. This displacement can send confusing signals to your brain about where your body is in space.
- Central vertigo — Central vertigo is caused by problems in the brain area responsible for balance and spatial orientation.
Vertigo can be caused by a variety of factors, including:
- Inner ear disorders
- Head injuries
- Certain medications
- Underlying medical conditions
While vertigo can make daily life challenging, certain exercises can provide relief from certain types of vertigo. However, if you have types of vertigo not caused by BPPV, these exercises won’t work for you. One key exercise method focuses on something called the vestibulo-ocular reflex (VOR).
What is the vestibulo-ocular reflex (VOR)?
The VOR is a complex neurological mechanism that helps stabilize your vision when you move your head. When your head moves, the VOR automatically adjusts your eye movements to keep a stable visual image. This reflex is crucial for balance and coordination. When something affects your VOR, it can cause vertigo or make you feel unsteady. By retraining and strengthening the VOR through exercises, you can help improve balance and reduce feelings of dizziness.
Doing exercises for vertigo and dizziness safely
It’s crucial to do these exercises slowly and carefully to avoid making symptoms worse. If you experience any discomfort or dizziness during the exercises, stop and rest. You should also consult a health care provider, such as a physical therapist, before starting any new exercise routine.
4 exercises for vertigo and dizziness
If you’re struggling with vertigo or dizziness, there are specific exercises that may help improve your VOR and balance, including:
- Epley maneuver — By moving your head into specific positions, the tiny calcium stones that can cause vertigo are shifted to areas of your inner ear where they don’t trigger dizziness. This maneuver is usually done with the help of a physical therapist. They may suggest a modified version that you can do at home.
- Sit upright on the exam table with your legs stretched out in front of you. Hold your physical therapist’s arm for support.
- Your physical therapist will turn your head toward the ear that’s causing vertigo.
- They will lower you back so that you are lying down on your back, with your head tilted back. You may feel dizzy. Stay in this position until the dizziness passes.
- Your physical therapist will turn your head in the opposite direction, rolling you onto your side, so you are looking toward the floor.
- You may experience another episode of vertigo as the crystals shift in your ear. Stay in this position until the symptoms go away.
- Your physical therapist will help you return to a sitting position.
- Brandt-Daroff exercise — This exercise can help symptoms of BPPV by helping your brain adjust to the mixed signals it’s receiving.
- Start by sitting upright in a chair or on the edge of your bed.
- Lie down quickly on one side, turning your head so your nose points up at a 45-degree angle.
- Stay in this position until the dizziness goes away.
- Sit back up slowly.
- Repeat on the other side. Do these repetitions as directed by your physical therapist.
- Semont maneuver — This technique is designed to help shift the calcium crystals in your inner ear to places where they won’t cause dizziness. This technique is done under the guidance of a physical therapist. It involves quick movements from one side to the other to help relieve vertigo.
- Start by sitting on an exam table with your legs hanging off the table.
- Your physical therapist will turn your head so you’re looking halfway between straight ahead and the side not affected by vertigo.
- They will quickly guide you to lie down on the side that triggers your vertigo. Your head will be facing up toward the ceiling. Stay in this position until the dizziness stops.
- In one swift motion, your physical therapist will help you move to the other side of the table, turning your head down toward the floor. Stay in this position until the dizziness goes away.
- Your therapist will then help you return to a seated position.
- Foster maneuver — This simple exercise is one you can do at home without assistance. It can be helpful for BPPV in the left ear. If your right ear is affected, you can reverse the instructions.
- Kneel on the floor with your hands placed in front of you.
- Slowly tilt your head upward and hold until any dizziness passes.
- Lower your forehead to the floor, tucking your chin toward your knees.
- Turn your head to the left at a 45-degree angle, and focus on your left elbow. Stay in this position for a few moments.
- Keeping your head at this angle, lift it until it is level with your back and shoulders. Hold for a few moments.
- Lift your head into an upright position.
- Repeat this exercise as needed or directed by your physical therapist. Wait between each session for better results.
While these exercises can be helpful, it’s important to do them safely. Start slowly and don’t push yourself too hard. Trying the Epley maneuver at home may help acute vertigo; however, it’s generally recommended to come into the clinic as soon as possible and work with a physical therapist. Your therapist can do a thorough exam and guide you through PT techniques that will relieve your symptoms that day.
Your path to vertigo relief starts with the expert care of Forever Fit
At Forever Fit, we understand how challenging it can be to manage vertigo symptoms. However, certain exercises can be highly effective in helping to reduce dizziness and improve balance. It’s best to do these exercises under expert supervision, like that of a physical therapist, to ensure your safety and proper technique. Our team is dedicated to providing compassionate and comprehensive care, guiding you through your recovery with personalized treatments. With our support, you can experience confidence in managing your vertigo and regaining control of your daily life.
Contact our team today for more information or to schedule an initial appointment.