Vertigo exercises quickly stop dizziness long-term

Dizziness, or vertigo, is a common problem that can disrupt our lives as we age. This spinning sensation is more frequent in women than men and often appears unexpectedly. Fortunately, there are simple exercises you can do at home to stop vertigo. Experts explain what causes vertigo, how long it lasts, and how to find relief naturally.

Vertigo, especially benign paroxysmal positional vertigo (BPPV), occurs when tiny calcium crystals become dislodged in the inner ear, says Dr. Anand Bery, a neurologist at Johns Hopkins Medicine. These crystals move into loop-shaped canals that help sense rotation, causing dizziness when the head changes position.

BPPV can be triggered by a fall, head injury, respiratory infection, or even prolonged tilting of the head. Sometimes, the cause is unknown. Regardless of the cause, specific exercises can help reposition these crystals and alleviate symptoms.

BPPV might resolve on its own, but many experience ongoing dizziness until diagnosed and treated. Dr. Bery recalls a patient with severe, undiagnosed BPPV who saw a rapid improvement in quality of life after treatment.

Most vertigo episodes last from a few minutes to over an hour. If you have BPPV, you might find quick relief using exercises like the Epley maneuver or the Semont maneuver.

The Epley maneuver, often performed by a physical therapist, involves tilting the head to guide the crystals back into place. Studies show it can stop dizziness in 91% of people with vertigo after one or two sessions, with results lasting a year. Here’s how to do it:

1. Sit on a bed with a pillow near the edge.
2. Turn your head 45 degrees to the right.
3. Lie down quickly with shoulders on the pillow, head reclined. Relax for 30 seconds.
4. Turn your head 90 degrees to the left. Relax for 30 seconds.
5. Turn your head and body another 90 degrees to the left. Relax for 30 seconds.
6. Push yourself up to sit.

If the Epley maneuver doesn’t work, try the Semont maneuver:

1. Sit on the bed’s edge with feet on the floor. Turn your head 45 degrees to the left.
2. Lie down quickly on your right side, head upward. Relax for 30 seconds.
3. Quickly switch to lying on your left side, head downward. Relax for 30 seconds.
4. Push yourself up to sit.

DO keep your head stable for the rest of the day and check your blood pressure. DON’T try these exercises without a confirmed BPPV diagnosis or use other methods that might worsen vertigo. For persistent dizziness, consult a physical therapist trained in vestibular rehab.

Re-reported from the article originally published in Woman’s World.