9 Best Exercises to Recover From Vertigo

Vertigo is not a rare condition; many people go through this condition on a regular basis. Nevertheless, the intensity of this condition can vary. People with this disorder experience dizziness and being off-balance.

Since vertigo is not a disease but a symptom of varying conditions, it can be treated with specific exercises alongside medical treatment.

Want to know the best exercises for vertigo? This blog will provide all necessary guidance and additional information regarding this disorder.

There are a number of reasons that cause vertigo. Those who suffer from this disease feel off balance and always have a tendency to sense head spinning.

Vertigo can be of two types, central vertigo and peripheral vertigo. The former occurs if there is an issue with the brain. In contrast, the latter is related to any problem with the inner ear. The most common cause of vertigo is some deep-rooted problem with the former. Since ears control the balance of our body, any disturbance in its function can lead to situations like this.

These are the certain conditions that can trigger vertigo.

1. Benign Paroxysmal Positional Vertigo (BPPV)

This is the most common condition observed in people with this disorder. It normally gets triggered with the change of head’s position. For example, if you have this condition, you will experience vertigo when either lying down, getting up or even turning to another side of the bed.

2. Meniere’s Disease

People with this disease suffer from fluid build-up in the ear, causing vertigo attacks. This condition often gets connected with other conditions like tinnitus. It is when people hear a ringing sound, fluctuation in loss of hearing, sensing fullness in the ears.

3. Cholesteatoma

Cholesteatoma is the syndrome when people suffering from a repetitive ear infection experience non-cancerous skin growth in the middle ear. It can also lead to dizziness, hearing loss and vertigo.

4. Labyrinthitis

When the labyrinth in the inner ear gets infected or inflamed, it is called labyrinthitis. The labyrinth consists of vestibulocochlear nerves that transfer information to the brain, particularly about sound, head motion and its position. Those suffering from this condition often face problems like ear pain, vision changes, headaches, or hearing loss.

5. Vestibular Neuritis

This refers to any inflammation in the vestibular nerves. Unlike labyrinthitis, in vestibular neuritis, people do not face hearing loss. However, with this issue, one can experience nausea, blurred vision, and vertigo.

Other than these medical conditions, there are other causes of vertigo as well, this includes:

• Migraine headaches
• Prolonged bed rest
• Head injuries
• Ear surgery
• Certain medications
• Arrhythmia
• Brain disease
• Diabetes
• Stroke
• Low blood pressure (orthostatic hypotension) – a condition in which your blood pressure decreases when you stand up
• Shingles in or near the ear
• Acoustic neuroma
• Perilymphatic fistula (when inner ear fluid leaks into the middle ear)
• Hyperventilation
• Ataxia, or muscle weakness
• Syphilis
• Otosclerosis (a bone growth problem affecting the middle ear)
• Multiple sclerosis (MS)

You can know whether you have this condition if you experience a few symptoms. Most of these signs are easily recognisable; they can last for a few minutes or continue for hours. It can also keep coming back at smaller intervals. However, if you observe a combination of all these symptoms, then you must consult a physician.

Experts suggest doing exercises for vertigo is an effective method to treat this condition. However, most of these are designed for peripheral vertigo conditions.

Here is a list of some exercises that can be performed at home with guidance from a healthcare supervisor.

1. Brandt-Daroff Exercises

This exercise aims to help dislodge or break the crystals from the semi-circular canal. For this exercise, you must sit on your bed with your feet touching the ground. Then gradually turn your head to one side, and try to lie on the other side. Wait for 30 seconds or till the dizziness is gone. Sit upright, rest for another 30 seconds, and then repeat the same on the other side.

2. Epley Manoeuvre

This is one of those exercises for treating vertigo that would require help from a healthcare provider. Here you need to sit on the bed with straight legs and keep a pillow behind your head. Turn your head 45 degrees to one side, and lie back until your shoulders are on the pillow. Then you need to wait for the dizziness to pass and count up to 30 seconds to get stable. Repeat the same on the other side, then sit back on the bed.

3. Semont Manoeuvre

It is better to perform this exercise with a healthcare provider’s guidance. You need to start by sitting upright on the edge of the bed and turn your 45 degrees to either side. Drop to the opposite side until you reach the bed, stay in this position for a minute. Swiftly move your body to the other side without changing the angle of your head. Again, hold this position for a minute and then get back to the starting position.

4. Foster Manoeuvre

This is commonly known as half somersault. You need to kneel and keep your hands on the floor. Then tilt your head backwards, and wait for some time till the dizziness fades away. Then place your forehead on the ground, tucking your chin in your knees. Turn around 45 degrees to face your left elbow, and hold at this position. Keep looking in the direction, and raise your until it is on the same level with your back and shoulders. Again, hold the position, and raise your head to a completely upright position.

5. Paschimottanasana or Seated Forward Bend

This yoga is effective for releasing stress, anxiety and fatigue. Sit with straight legs, take a deep breath and slowly raise your hands. While exhaling, lean forward to touch your feet. While stretching, keep your knees on the ground and try touching them with your head. Hold on for a few seconds, and then return to the starting position.

6. Halasana or Plow Pose

Halasana is known for strengthening your back, shoulders and nervous system. To do this, you need to lay on your mat with arms on your side and the palms facing downwards. Breath in and lift your legs at 90 degrees, then gradually stretch over your head and try to touch down. While doing this, your back must be straight at 90 degrees. Stay in this pose for some time, and then come back to your relaxing position.

7. Shanmukhi Mudra or Closing the Seven Gates

This mudra helps calm your nervous system. For doing this, sit with your back straight and shoulders pulled backwards. Slowly raise your elbows at shoulder level and then close your ears with your thumbs. Then place your index fingers on the eyelids and middle fingers on your nose. Cover your lip area with your ring and small fingers, and ensure all the joints are closed. Concentrate on breathing through your nose. After a while, return to a resting position.

8. Pranayama or Breathing Technique

This is a meditative asana, where you sit upright with crossed legs. Close your right nostril with your right thumb and inhale from the left nostril. Then change the thumb position, close the left nostril with your right ring finger and exhale from the right nostril. Continue inhaling and exhaling in this position for some minutes.

9. Savasana or Corpse Pose

It is recommended to do this asana at the end. Lie on your back, with your feet slightly kept apart. Similarly, keep your arms away from your body with the palms facing upwards. Keep your eyes close and concentrate on breathing.

Anyone with vertigo must consult a doctor first and then perform these vertigo exercises at home. By doing these physical movements, no one can claim to completely cure the disorder, but it can surely relieve the symptoms.

Since one of the types of vertigo is related to brain issues, it is difficult to cure them by any physical exercise. On the other hand, for the peripheral kind, experts suggest the above-mentioned exercise for vertigo patients as an alternative treatment.

Therefore, most of them are designed in a particular way to displace calcium-carbonate crystals in the inner ear. The build-up of these crystals is the main reason that creates disruption in hearing.

Most of these exercises are effective in relieving stress and anxiety, along with relaxing the nervous system. Therefore, helping people reduce the vertigo symptoms.

Since vertigo can occur due to sudden head movements, one must be careful when choosing the exercises that are helpful.

There are some exercises to avoid with vertigo condition, including movements like:

• Step-ups
• Sit-ups
• Lunges

Those starting to exercise for vertigo problems must be very cautious while doing any kind of physical activity.

There can be situations where you experience vertigo while exercising. At such moments you just need to do a manoeuvre and proceed with your exercises. Regardless of feeling dizzy, do not put your head down.

Vertigo is a medical condition that can occur from numerous sources and has many symptoms. Sometimes, it becomes difficult to figure out this condition by yourself. So, if you ever notice multiple vertigo symptoms, immediately visit a doctor. Since the condition can vary from one person to another, the treatment will also differ. Still, if you feel like opting for an alternative method of treatment, try doing exercises for vertigo.