Vertigo is a disorienting and frustrating condition that affects your balance, making even simple tasks feel difficult and unsafe. It feels like your body is spinning or it can bring on cases of dizziness. However, there are a few vertigo exercises you can do to try and alleviate your symptoms.
If you have symptoms of vertigo, especially if they are recurring, make an appointment with an ear, nose and throat (ENT) specialist. They may refer you to a physical therapist who specializes in vestibular rehabilitation therapy to treat your vertigo symptoms.
What is benign paroxysmal positional vertigo?
Various underlying issues can cause vertigo, but the most common is benign paroxysmal positional vertigo, or BPPV. This type of peripheral vertigo means the problem originates in your inner ear.
BPPV occurs when tiny calcium crystals (also called otoconia) dislodge from their usual position in your inner ear. The crystals then move into areas of your ear where they cause faulty signals that lead to vertigo symptoms, particularly when you change the positions of your head.
Vertigo exercises for symptom relief
The good news is that BPPV is often treatable. Specific exercises attempt to reposition these dislodged calcium crystals. Here are some common vertigo exercises and techniques that can help alleviate your symptoms.
The Epley maneuver
One of the most well-known exercises for treating BPPV is the Epley maneuver. This technique is useful for vertigo caused by displacement of calcium crystals in the posterior semicircular canal. This exercise is a series of simple head movements designed to guide the crystals elsewhere.
“We think this exercise allows these crystals to go to a place where they can be reabsorbed,” says Terri Etheridge, MPT, a physical therapist at In Motion at Newport Avenue in our Hampton Roads market.
How to perform the Epley maneuver:
- Sit upright on the edge of a bed. Turn your head 45 degrees to the left or right, depending which ear is affected.
- Lie back quickly with your head still turned at a 45-degree angle, allowing your head to hang slightly over the edge of the bed. Terri says you can also lie on the bed with a pillow under your shoulders. This allows your head to hang off the pillow while still being supported.
- Stay in this position for about 30 seconds to a minute.
- Slowly turn your head 90 degrees to the other side. Your head should be facing 45 degrees in the opposite direction that you began.
- Hold this position for another 30 seconds.
- Next, turn your body to the side so you are facing the floor. Hold this position for 30 seconds.
- Finally, raise your head to a neutral position and sit up slowly.
Terri says that while these movements can help you, many of these movements often causes symptoms to increase. You should perform them in a safe place where you can hold onto the edge of the bed. She adds that she usually has patients stay in these positions for 30 seconds after symptoms subside.
However, Terri cautions that the Epley maneuver may not be right for everyone.
“It might not be appropriate for people with neck or back pain (including previous surgery), insufficient vascular supply, orthostatic hypotension, unstable heart disease and history of detached retina,” she says.
The Foster maneuver
The Foster maneuver is another simple exercise that can help treat BPPV. It involves transitioning from sitting to lying down and turning your head to one side. The move can be particularly useful if you’re experiencing vertigo when turning your head.
How to perform the Foster maneuver:
- Sit on the edge of a bed or chair.
- Quickly lie back while turning your head 45 degrees to the left or right.
- Stay in this position for about 30 seconds or until the dizziness subsides.
- After the dizziness subsides, sit up slowly and repeat the exercise if necessary.
This maneuver helps to reposition the dislodged crystals, just like the Epley maneuver, but has fewer steps.
Terri says you can also perform the Foster maneuver by kneeling on the floor, tilting your head up and holding for 30 seconds. Then, you bend forward and place the top of your head on the floor, holding for another 30 seconds. Lastly, you turn your head to the affected side, hold for 30 seconds and return to your upright position.
The Semont maneuver
The Semont maneuver is another vertigo exercise for BPPV. It involves quick movements that can move the calcium crystals in a way that helps with dizziness.
How to perform the Semont maneuver:
- Sit upright on a bed.
- Turn your head 45 degrees toward the ear that is not affected by vertigo.
- Quickly lie down on the same side as your affected ear (if your left ear is affected, lie down on your left side) with your nose pointing down toward the bed.
- Stay in this position for about 30 seconds or until the dizziness goes away.
- Afterward, sit up and quickly move your body to the opposite side, keeping your head tilted toward the affected ear and nose pointing toward the bed.
- Stay in this position for another 30 seconds before returning to a seated position.
This maneuver includes rapid movements that can effectively reposition the crystals.
Brandt-Daroff exercise
Providers often recommend the Brandt-Daroff exercise for anyone who has persistent vertigo symptoms.
How to perform the Brandt-Daroff exercise:
- Sit on the edge of a bed or chair with your head turned 45 degrees to the left or right.
- Quickly lie down to the opposite side so your nose is pointing toward the ceiling while maintaining the 45-degree head turn.
- Stay in this position for 30 seconds or until the dizziness subsides.
- Once your symptoms subside and after waiting an additional 30 seconds, return to the sitting position.
- Repeat the exercise on the other side.
You can do this multiple times a day to relieve symptoms.
“I usually recommend repeating this sequence on both sides five times each, two to three times a day,” Terri says.
Other vertigo exercises to try
In addition to the exercises mentioned above, there are other techniques you can try to help reduce vertigo symptoms.
- Tuck your chin: When moving your head during exercises or daily activities, tuck your chin to reduce the risk of triggering vertigo.
- Tilt your head: When performing exercises like the Epley or Foster maneuver, tilting your head at the correct angles (usually 45 degrees) is crucial to properly reposition the calcium crystals.
- Lie down on your left side: For some people, lying on the left side can help alleviate symptoms of vertigo by allowing the crystals to settle.
- Raise your head slowly: When getting up from a lying position, raise your head slowly to avoid triggering dizziness.
How we can help
Adding these simple maneuvers to your routine can help you achieve better balance and improve your overall quality of life. However, before you begin any type of at-home treatment, it’s important to talk to your ear, nose and throat physician to ensure these exercises are right for you.
Your ENT specialist may refer you to a physical therapist like Terri, who is trained in vestibular rehabilitation therapy, to guide you through the right vertigo exercises for your condition.
Learn about the ear, nose and throat as well as physical therapy and rehabilitation services we offer at Bon Secours.
