12 Best Exercises for Vertigo

Vertigo often results from inner ear issues, causing dizziness and imbalance. Exercises like the Epley Maneuver, Brandt-Daroff Exercises, and Gaze Stabilization can help retrain your balance system and reduce symptoms. Consistent practice under professional guidance can improve stability and reduce vertigo episodes.

Introduction:

Living with vertigo, which is a feeling of spinning or dizziness, can be difficult. It may affect your coordination and balance, making simple tasks like rising up or walking difficult. Fortunately, there are several effective exercises that can help control and lessen vertigo symptoms.

Knowing what vertigo is and why it happens is crucial before beginning any workouts. The vestibular system, which regulates balance, is one of the inner ear problems that frequently induce vertigo. Meniere’s disease, vestibular neuritis, and benign paroxysmal positional vertigo (BPPV) are among the conditions that can cause vertigo. Vertigo can also be caused by infections, head trauma, or other illnesses that affect the brain or ears.

The goal of vertigo exercises, sometimes referred to as vestibular rehabilitation therapy (VRT), is to help your inner ear and brain re-align, lessen vertigo, and improve your general balance. Although these exercises are generally safe, it is important to speak with a healthcare provider, such as a doctor or physical therapist, before starting any kind of fitness program.

Causes:

Vertigo is a feeling of lightheadedness or unsteadiness, frequently characterized by the impression that everything is whirling around you. Usually, problems in the brain or inner ear are the cause. The following are the most typical causes of vertigo:

Inner Ear Disorders (Peripheral Causes)

The most frequent cause of vertigo is Benign Paroxysmal Positional Vertigo (BPPV), which happens when little calcium crystals in the inner ear come loose and obstruct the brain’s ability to receive balancing signals.

Hearing loss, vertigo episodes, tinnitus (ear ringing), and a fullness sensation in the ear are all symptoms of Ménière’s disease, an inner ear condition. It becomes worse by an abnormal buildup of fluid in the inner ear.

Ear Infections: Middle or inner ear infections can cause inflammation, which can result in vertigo.

Vestibular Neuritis (Labyrinthitis): This condition is an infection or inflammation of the inner ear, usually viral, that affects the vestibular nerve and causes vertigo, nausea, and imbalance.

Brain and Nervous System Disorders (Central Causes)

Migraines (Vestibular Migraines): Vertigo is a common side effect of migraines (Vestibular Migraines), which are characterized by headache, nausea, and light or sound sensitivity.

Stroke: Sudden vertigo, commonly caused by other neurological symptoms, can result from a stroke or mini-stroke that affects the parts of the brain involved in balance.

Multiple Sclerosis (MS): Vertigo can occasionally result from Multiple Sclerosis (MS) affecting the nerves responsible for balance and coordination.

Brain Tumors: Progressive vertigo may result from a tumor that affects the nerves involved in balance.

Other causes:

Head Trauma or Concussion: Injuries to the head or neck might harm the brain regions in charge of balance or the inner ear.

Medicine Side Effects: Antibiotics, antidepressants, and blood pressure medications are among the medications that might cause vertigo by affecting the brain or inner ear.

Low blood pressure or dehydration: Vertigo and dizziness can be caused by low blood pressure or dehydration, which results in not enough blood flowing to the brain.

Signs and symptoms:

Depending on the illness, the symptoms might last for a few seconds, minutes, hours, or even days.

Spinning Sensation: The sensation that, even while you’re motionless, you or your surroundings are rotating or moving.

Loss of Balance: Having trouble standing or walking because you feel unstable.

Dizziness: The overall sensation of being lightheaded or unstable.

Hearing Loss: In diseases like Ménière’s illness, hearing loss can be partial or total.

Vomiting and nausea: As a result of the body’s inability to adjust to the fictitious sensation of movement.

Nystagmus (abnormal eye movements): Uncontrolled, jerky eye movements, frequently from side to side.

Headache: This may be related to other neurological conditions or vestibular migraines.

Benefits of exercise:

One of the best strategies to control and lessen vertigo symptoms is to exercise. It increases general stability and helps in the brain’s recovery to balance disturbances. These are the main advantages:

Improves Coordination and Balance

Helps the brain adjust for dizziness by strengthening the vestibular (inner ear) system. Reduces the likelihood of falls and accidents.

Lessens Stress and Anxiety

Many people who suffer from vertigo get anxious when they move. Exercise improves confidence in oneself. Endorphins are released during physical activity, which elevates mood and lessens lightheadedness caused by stress.

Lowers Vertigo Episode Frequency and Intensity

Exercises for vestibular rehabilitation help in retraining the brain to manage balance problems. Increases resistance to vertigo caused by motion.

Increases Confidence and Mobility

Promotes movement without worrying about causing dizziness. Help in regaining freedom in day-to-day tasks.

Improves Posture and Muscle Strength

Proper posture prevents dizziness by reducing the tension on the neck and spine. Improved balance and coordination are supported by stronger muscles.

Improves Circulation and Oxygen Supply to the Brain

Increases blood flow, which is required for normal brain and inner ear function. Helps in preventing low blood pressure-related dizziness.

Exercises for the Vertigo:

When performing these vertigo exercises, start slowly and be aware that your initial reactions might make the condition worse. Take short rests in between each exercise to ensure you finish it on your own. Before starting any of these activities, consult your physician. If you have any new or worsening vertigo symptoms, let them know as well.

The Brandt-Daroff Exercises

It is commonly advised that people with benign paroxysmal positional vertigo (BPPV) perform the Brandt-Daroff exercises. By educating the brain how to adjust to changes in head position and desensitizing the inner ear, they help lessen dizziness.

On the edge of your couch or bed, sit up straight.
As though you were gazing over your shoulder, turn your head 45 degrees to the left.
Maintaining the same head angle, quickly lie down on your right side.
Hold this posture for a few seconds.
Slowly sit back up and stay straight for 30 seconds.
Make a 45-degree turn to your right.
With your head at the same angle, quickly lie down on your left side.
Hold until the dizziness goes away, which may take a few seconds.
Slowly sit up and remain straight for 30 seconds.
Then return to your neutral position.
Then relax.
Repeat this exercise 5 to 10 times.

The Epley Maneuver

When vertigo flows on by certain head movements, the Epley technique is frequently used to treat BPPV. It tries to restore the inner ear’s calcium crystals to their original location.

Turn your head 45 degrees to the right while sitting up straight on a bed with your legs outstretched.
With your head angled 45 degrees to the right, quickly lie down on your back.
Your head should rest on the pillow with a slight tilt.
Hold this position for a few seconds.
Turn it 90 degrees to the left without raising your head, until it faces your left shoulder at a 45-degree angle.
Hold this position for a few seconds.
Your head should now be facing the bed as you rotate your entire body to the left.
Hold this position for a few seconds.
For a few minutes, return to a sitting position with your head slightly lowered.
Then return to your neutral position.
Then relax.
Repeat this exercise 5 to 10 times.

Diaphragmatic Breathing

Begin by Sitting upright on the ground.
With one hand on your chest and the other on your abdomen, relax your shoulders.
Breathe deeply and slowly through your nose.
Keep your chest as stable as you can while concentrating on expanding your abdomen.
As you fill your lungs with breath, feel your tummy rise.
Exhale slowly and fully through your mouth while keeping your lips pursed.
As you exhale, feel your tummy drop.
Don’t move your chest too much.
For several minutes, keep breathing deeply and slowly.
Then return to your neutral position.
Then relax.
Repeat this exercise 5 to 10 times.

Child’s Pose (Balasana)

In order to manage vertigo, it is important to practice the Child’s Pose, a calming pose that may help relax the nervous system, lower stress levels, and encourage relaxation. Additionally, it reduces neck strain and gently extends the spine, both of which could help avoid dizziness.

Place your knees together or hip-width apart on the floor, with your big toes touching.
Stay seated on your heels.
Breathe out, then gently move your chest forward until your forehead makes contact with the mat.
With your hands facing down, extend your arms forward; for a more relaxed version, place your arms next to your body with your palms facing up.
Concentrate on taking deep breaths, letting your abdomen grow with each one.
Hold this position for a few seconds.
Gently raise your torso back up to a seated, kneeling position to exit.
Then return to your neutral position.
Then relax.
Repeat this exercise 5 to 10 times.

The Cat-Cow Pose (Bitilasana-Marjaryasana)

The Cat-Cow is a soft, fluid transition between two positions that relieves neck and spinal strain. Moving between these positions can increase blood flow to the brain and reduce vertigo, particularly if it is caused by misalignment or stress in the neck.

On all fours, place your knees behind your hips and your wrists directly beneath your shoulders.
Keep your back straight and focus on the floor.
Lower your abdomen to the mat.
Make your lower back arch by raising your chest and tailbone upward.
Without straining your neck, look up a little.
Hold this position for a few seconds.
Then return to your neutral position.
Keep your chin close to your chest.
Like a stretching cat, turn your spine toward the ceiling.
Engage your core and apply pressure with your hands.
Hold this position for a few seconds.
With every breath in and out, keep switching between the Cat and Cow positions.
Then return to the beginning position.
Then relax.
Repeat this exercise 5 to 10 times.

Marching in Place

Make use of a stable chair without wheels that have a backrest.
Hold the chair lightly for balance while standing behind or next to it.
Maintain a relaxed posture while standing upright.
Keep your core active and focus directly ahead.
Raise your right knee to a comfortable level, a few inches off the floor at the very least.
Gently lower it, then raise your left knee.
Maintain a consistent pace while alternating movements.
Focus on stability while moving slowly and deliberately.
Swing the other arm for coordination if you feel comfortable.
As you raise, take a breath through your nose.
As you lower, release the breath through your mouth.
Then return to your neutral position.
Then relax.
Repeat this exercise 5 to 10 times.

Gaze Stabilization Exercises

Exercises for gaze stability help you become better at shifting your head while maintaining concentration on a goal. For those who feel lightheaded when moving their head or eyes, these activities are important.

To begin, find a comfortable spot on the floor.
In front of you, hold a little object or your thumb.
Keep your eyes fixed on the target.
Maintaining eye contact with the thumb, slowly rotate your head from side to side.
Move your head up and down to repeat.
Then return to your neutral position.
Then relax.
Repeat this exercise 5 to 10 times.

Romberg Stance

A basic balancing exercise that is used to evaluate and improve the sense of balance and postural stability is the Romberg stance. For those who suffer from vertigo, balance issues, or neurological diseases, it helps strengthen leg muscles, improve coordination, and train the vestibular system.

Put your feet together, keep your arms at your sides, and stand upright.
Focus on a fixed spot in front of you and keep your eyes open.
While keeping your balance, slowly turn your head to the left and then to the right.
Proceed at a constant pace of about one second every turn.
Then return to your neutral position.
Then relax.
Repeat this exercise 5 to 10 times.

Reclining Bound Angle Pose (Supta Baddha Konasana)

This healing stance encourages relaxation and expands the hips. Vertigo symptoms may be lessened by relaxing your nervous system, lowering tension, and increasing circulation by reclining your legs in a gentle butterfly posture.

With your knees bent and your foot soles together, take a seat on the floor.
Drop your knees in a diamond pattern outward.
Lean back onto your back and hold yourself with your hands.
Make sure your shoulders are in a relaxed, open position.
For a deeper stretch, extend your arms upwards or place them at your sides with the palms facing up.
Breathe deeply and slowly while closing your eyes.
For a few seconds, maintain this position.
Push your knees together with your hands to get out.
Slowly sit up after rolling onto one side.
Then return to your neutral position.
Then relax.
Repeat this exercise 5 to 10 times.

Foster Maneuver

Tilt your head toward the ceiling while kneeling on the floor.
Hold for a short while.
Lower your head quickly till the top of it contacts the ground.
Look at your knees and tuck your chin in a little.
Hold this position for a few seconds, or until the lightheadedness goes away.
Turn your head 45 degrees toward your affected ear while in the head-down posture.
Hold this position for a few seconds.
Keep your head at a 45-degree angle toward the affected ear as you slowly lift it to line up with your back (on all fours).
Hold this position for a few seconds,
Lastly, carefully sit up while maintaining a head tilt toward the affected ear.
To make sure the dizziness doesn’t come back, hold for a few seconds.
Then return to your neutral position.
Then relax.
Repeat this exercise 5 to 10 times.

Seated Forward Fold (Paschimottanasana)

This position improves attention and concentration, stretches the hamstrings and back, and calms the nervous system. Additionally, front folds help lessen vertigo and provide a grounding effect. Be careful with the fold’s depth, though, if specific head motions cause your vertigo.

Sit down on the floor and both of your legs are extended directly in front of you.
Maintain a straight back and relaxed shoulders.
Your toes should point toward the ceiling as you flex your feet.
To keep your knees safe, use your thigh muscles.
Reach your arms overhead to stretch your spine as you take a breath.
Make space in your spine by lifting through the top of your head.
Bend forward slowly, starting at your hips rather than your waist.
As you drop your body toward your legs, maintain a straight back.
Put your hands on your feet, ankles, or shins.
Try to put your hands around your feet or hold onto your toes.
Hold this position for a few seconds.
To stretch the spine, inhale.
After exhaling, carefully return to a seated position.
Then return to your neutral position.
Then relax.
Repeat this exercise 5 to 10 times.

Legs Up the Wall (Viparita Karani)

The mild inversion posture known as “Legs Up the Wall” promotes relaxation, reduces lower back and leg stress, and increases circulation. Additionally, it increases blood flow to the brain and may lessen the sensations of vertigo and dizziness.

Place one hip against a wall while sitting sideways next to it.
To get your sit bones as near to the wall as comfortable, modify your position and slowly lift your legs against the wall while lying back.
The floor should support your shoulders and back.
Hold them by your sides, palms turned up.
Breathe deeply and slowly while closing your eyes.
Hold this position for a few seconds.
Take time to rest by bending your legs and rolling to one side, then slowly sit up.
Then return to your neutral position.
Then relax.
Repeat this exercise 5 to 10 times.

Which security measures ought to be taken when exercising?

Safety is essential when practicing vertigo exercises. It’s important to take particular safety measures when practicing since vertigo can cause dizziness, instability, and a danger of falls. When exercising for vertigo, keep the following important safety precautions in mind:

Speak with a Medical Professional

It is essential to speak with a healthcare professional, such as a doctor or physical therapist, before beginning any fitness program, particularly if you experience vertigo. They may advise you on the frequency and intensity of workouts, suggest certain activities based on your condition, and make sure you don’t run the danger of making your symptoms worse.

Begin slowly.

Start with easy, low-intensity workouts. Exercises for vertigo are often looking for a progressive increase in strength and balance, so begin cautiously and work your way up. Excessive use may worsen symptoms and raise the chance of accidents or falls.

Pay Attention to Your Breathing

During vertigo exercises, deep, regulated breathing may help decrease anxiety and vertigo. Proper breathing can also keep you calm and prevent hyperventilation, which can make you feel lightheaded. As you complete each exercise, concentrate on taking deep, consistent breaths.

Make progress gradually.

You can progressively increase the exercises’ difficulty or intensity as you get used to them and your symptoms lessen. But it’s important to take things easy and pay attention to your body’s signals. Don’t try to push yourself into more difficult moves too soon or hurry the process.

Make Use of Support or a Spotter

Working out alongside a friend, relative, or trainer who can serve as a spotter might be beneficial if you’re worried about your stability or balance. If you have vertigo, lose your balance, or require support returning to a sitting or standing posture, they can help.

Use a Secure Environment for Practice

Clear the Area: Make sure there are no sharp items, obstacles, or dangers to trip over in the workout area that might injure you if you lose your balance or fall.

Use a Chair or Wall for Support: If required, conduct exercises next to a chair, a wall, or a piece of substantial furniture to help with balance. If you experience vertigo or instability while exercising, this can serve as a safety net.

Avoid Slippery Surfaces: To reduce the risk of falls, make sure the floor is dry and non-slip. The best yoga mats for practicing movements are those with non-slip surfaces.

Put on the Right Shoes

When exercising, put on supportive, non-slip shoes. The danger of falling might be increased by bare feet or shoes that are overly loose or slippery. If you want to stand or walk during activities, choose solid, comfortable shoes with enough arch support.

Pay Attention to Your Body

During exercise, it’s important to be aware of how your body feels. If you experience extreme lightheadedness, dizziness, or illness, stop right away and take a rest. Excessive exertion might make vertigo symptoms worse. Be mindful of yourself and only do what is safe and comfortable.

Refrain from moving your head quickly.

Vertigo can be caused by or made worse by sudden or fast head movements. Be cautious to move your head gently and carefully when doing vertigo exercises. Unless your healthcare practitioner expressly instructs you to do so, refrain from jerking your head or turning sharply.

Make sure the lighting is enough.

It may be more difficult to maintain balance and coordination when exercising in low light. To see where you’re going and prevent falling or running into things, make sure the space is well-lit.

Don’t forget to stay hydrated.

Vertigo and dizzy symptoms might develop due to dehydration. To keep hydrated and preserve your body’s best functioning, make sure you drink a lot of water before, during, and after your workouts.

Recognize the Risks of Falls

Keep in mind that doing balancing exercises increases your chance of falling. Avoid doing exercises on high surfaces or in places where falling might cause damage, and utilize a wall, chair, or other important furniture for support.

Make Use of a Chair for Seated Activities

It may help to sit in a stable chair when doing activities such as balancing work. In addition to allowing you to progressively focus on improving your balance without running the risk of harm, seated exercises can help you avoid falling if you get lightheaded.

When experiencing severe vertigo, refrain from exercising.

Exercise should be avoided until you feel more stable if you are having a really bad vertigo attack. Exercise during an acute vertigo attack can worsen symptoms and increase your risk of harm.

When should you quit working out?

It’s important to pay attention to the signals from your body and know when to stop exercising if you get vertigo. Over time, exercise can help reduce vertigo symptoms, but in certain cases, it’s preferred to stop working out to avoid becoming worse or being hurt. If you’re feeling vertigo, you may use the following important symptoms to help you decide whether to stop exercising:

Extreme vertigo or spinning feelings

You should stop right once if you get a sudden, strong dizziness or spinning sensation. Although the goal of vertigo exercises is to lessen dizziness, if the intensity of your vertigo rises while working out, it may indicate that your body is not yet prepared for that specific activity.

Pain While Moving

It’s essential to stop performing any of the exercises if you feel severe pain or irritation. Pain might indicate that you’re putting excessive strain on your body, which may lead to vertigo symptoms like dizziness.

Loss of Coordination or Balance

Vertigo can make it difficult to keep balanced when exercising, but if you start to lose your ability to stay upright or coordinate, it’s time to stop. When you are unable to keep your balance, particularly during activities meant to improve stability, your chance of falling increases considerably.

Raised Heart Rate or Breathing Issues

For those who have vertigo, excessive physical activity might be very difficult. Stop doing out if you feel that your heart rate is too high or that you are having trouble breathing.

Feeling nauseous or throwing up

Sometimes, vertigo can cause nausea or vomiting, particularly if the dizziness is really bad. You must immediately stop working out if you start feeling sick or even throw up.

After exercise, persistent vertigo

After your workout, if you still feel dizzy, especially if it lasts for a long time, it may be a sign that the exercises were too strenuous or not the proper kind for your health. Vertigo should be stopped and medical attention is needed if it doesn’t go away after resting.

Having a lightheaded or faint feeling

You should stop exercising right away if you feel dizzy, faint, or like you’re going to pass out. This can happen if your blood pressure falls too much, particularly while you’re getting up from a sitting position or a laying position to a seated one.

Neck Pain or Headache

While vertigo exercises sometimes lead to modest neck pain, a strong headache or neck pain may indicate a problem. In addition to worsening symptoms, pain can be a sign of a medical condition or problems with tense muscles.

See Your Physician if Your Symptoms Get Worse

You should stop exercising and see your doctor if your vertigo symptoms are not getting better or if they are getting worse and more frequent. Pushing through severe sensations may worsen an underlying illness that needs to be treated.

If you have vertigo, which workouts should you avoid?

Certain workouts might make your vertigo worse or increase your chance of being hurt. Dizziness, trouble balancing, and a spinning sensation are common symptoms of vertigo, so it is best to avoid activities that cause or exacerbate these symptoms. Exercises that focus on strengthening, balance, and moderate motions without generating sudden alterations or quick head movements should be given priority.

When experiencing vertigo, you should refrain from the following exercises and workouts:

Cardiovascular Exercises with a High Impact or Intensity

Running, leaping, and high-intensity interval training (HIIT) are examples of vigorous aerobic workouts that can cause vertigo and worsen its symptoms. The jarring and bouncing motions in particular can hurt the inner ear and worsen feelings of imbalance or vertigo.

Head-down and inverted postures

Vertigo can be caused by or made worse by inversion postures and movements that place your head below your heart. These postures can cause dizziness or worsen vertigo symptoms by altering the pressure in your inner ear, which controls balance.

Rapid or jerky motions

Vertigo can be exacerbated by any workout that requires quick, jerky, or sudden movements. For instance, dizziness or a spinning feeling may be caused by activities that require rapid head movements or sudden posture adjustments.

Rotational or spinning motions

When you have vertigo, you should avoid exercises or activities that require spinning or rotating motions, especially when doing so quickly. The vestibular system may be stressed by these motions, leading to confusion or a spinning feeling.

Utilizing Overhead Lifts for Strength Training

Lifting weights above during some strength training routines might make you feel lightheaded, especially if you already have neck stiffness or balance problems. Rapid changes in posture or altered blood flow to the brain might cause dizziness as a result of these motions.

Overhead presses (e.g., shoulder press, overhead dumbbell press). Lifting large weights above one’s head, particularly when standing.

Eye-Closed Balance Exercises

Exercises that require closing your eyes or trying to manage without visual input can be difficult, even though some balance exercises are helpful for those who experience vertigo. When you’re already suffering from balance concerns, shutting your eyes removes a vital stabilizing sense (vision) and may raise the chance of falling or worsening symptoms.

Lifestyle Advice for Vertigo Management:

Exercise is a great way to manage vertigo, but it’s also important to start specific behaviors and lifestyle adjustments to help reduce symptoms:

Avoid Making Unexpected Head Movements

Vertigo symptoms can be caused by sudden head movements, such as rapidly moving your head, leaning down, or gazing up. Avoid sudden or jerky movements that might worsen dizziness and try to be aware of how you move throughout the day.

Maintain a Balanced Diet

The correct operation of the inner ear is one aspect of general health that may be supported by a nutritious diet that consists of a range of foods high in nutrients. Because excessive sodium levels can cause a fluid imbalance in the inner ear, some vertigo sufferers can benefit from reducing their salt consumption.

Control your movements and posture.

Reducing neck pain and improving balance can be achieved by keeping proper posture throughout the day. Avoid standing or sitting still for extended periods of time as this can cause stiffness and lightheadedness.

Do some exercises for balance.

Vertigo episodes can be less frequent and less severe with exercises that strengthen your core and neck muscles while improving your balance. A particular type of physical treatment called vestibular rehabilitation therapy (VRT) tries to help the brain adjust to changes in balance.

Sleep with Your Head Slightly Up

Sleeping with the head slightly raised may help persons with vertigo, especially those with BPPV (Benign Paroxysmal Positional Vertigo), feel less dizzy. Dizziness may result from fluid shifting in the inner ear when you sleep flat on your back.

Decrease Anxiety and Stress

As they can alter the body’s balance and increase sensitivity to lightheadedness, stress and worry may worsen vertigo symptoms. Managing these psychological causes might be facilitated by engaging in relaxation exercises.

Limit caffeine and alcohol.

Both alcohol and coffee can worsen vertigo symptoms by dehydrating the body and altering the vestibular system. Additionally, caffeine can interfere with sleep, which can make imbalance and vertigo worse.

Exercise Frequently, But Use Caution

Engaging in moderate physical activity can help strengthen the muscles that support balance, lower stress levels, and increase circulation. However, stay away from exercises that require sudden posture changes or fast head movements.

When to Consult a Physician:

Vertigo can be managed with exercise, but sometimes medical care is required. It’s important to get expert help if your vertigo has been caused by an underlying medical problem, such as a vestibular dysfunction, brain damage, or infection. Consultation with a medical expert is advised if:

Vertigo is ongoing or getting worse.
You suffer from severe symptoms including hearing loss, nausea, or vomiting.
A history of head trauma or sudden symptom changes is present.

Summary:

Vertigo, which usually appears as a spinning sensation, is defined as a feeling of motion that is related to the person’s actions. It may give people the impression that everything is spinning around them.

With the correct exercises and a proactive approach, you may manage the symptoms and gain control of your life, even though vertigo can be a severe illness. Your balance and dizziness will both be much improved by these workouts. Always get medical advice before beginning an exercise program, and follow the recommended schedule to get the best possible results.

Over time, many people may alleviate their vertigo symptoms and improve their quality of life by being patient and consistent.

FAQ:

Can vertigo be alleviated by exercise?

In fact! Over time, vestibular rehabilitation exercises improve stability and lessen dizziness by helping the brain adjust to balance abnormalities.

Which workouts are most effective for vertigo?

Epley Maneuver
Brandt-Daroff Exercises
Gaze Stabilization
Balance Training

How frequently should I perform exercises for vertigo?

For a few weeks, the majority of exercises should be performed two to three times daily. But, given your condition, follow your doctor’s instructions.

Can performing vertigo exercises make me feel worse?

Yes, when your brain adjusts, some initial vertigo is normal. But if your symptoms are much worse, stop and see a doctor.

How much time does it take to notice progress?

Depending on the intensity and starting point of vertigo, many patients recover in a matter of days to weeks.

If you have vertigo, are there certain workouts you should avoid?

Stay away from intense workouts, sudden head movements, and exercises requiring quick positional changes (such as jumping or spinning).

Can tai chi or yoga help with vertigo?

Indeed! Yoga and tai chi are excellent for managing vertigo because they improve posture, and balance, and lower stress.

If I’m experiencing vertigo, should I still exercise?

Rest first if you’re feeling very lightheaded. When symptoms are moderate or controllable, begin exercising.

Can vertigo be alleviated by walking?

Indeed! The brain can be retrained to manage motion more effectively by walking with head movements, which involve slowly turning from side to side.

When should I visit a physician?

Get medical attention if vertigo gets worse, doesn’t go away with activity, or is supported by serious symptoms including weakness, slurred speech, or visual loss.

How does vertigo arise?

Diseases of the inner ear (vestibular neuritis, Ménière’s disease, and BPPV).
Neurological conditions (stroke, multiple sclerosis, migraines).
Anxiety, low blood pressure, or head injury.

What causes dizziness?

Unexpected head movements, rapid lying, dehydration, tension, lack of sleep, and some medications.

Can vertigo result from stress and anxiety?

Yes, Because stress alters blood pressure and the neurological system, it can cause dizziness.

Is vertigo a chronic condition?

Your balance will be affected by the extent of your injury and the area of the brain that was damaged. Depending on those who suffer, vertigo may be either short or persistent. Vertigo may be chronic or long-lasting for people who have had head or neck injuries.

References:

Home Epley Manoeuvre. November 19, 2024. Johns Hopkins Medical Center. Home Epley Manoeuvre https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies
Nunez, K. August 5, 2024a. Four peripheral vertigo exercises. Healthline. #safety-notes https://www.healthline.com/health/exercises-for-vertigo
Seven Easy Vertigo Exercises You Can Do at Home (With Pictures). 023, August 30. STYLECRAZE. This post can be found at https://www.stylecraze.com/articles/vertigo-exercises. “7 At-Home Vertigo Exercises (With Pictures),” 2023
Vertigo exercises at home. (n.d.). www.webmd.com/brain/home-remedies-vertigo WebMD
Fletcher, J. February 16, 2023. Things to learn about physical therapy and vertigo. Vertigo physical therapy: https://www.medicalnewstoday.com/articles
Klopfer, R. 8. Exercises to Reduce Vertigo Symptoms, 30 March 2023. Georgia Upper Cervical Chiropractic’s website is located at https://georgiauppercervical.com/vertigo-exercises/. Internal citation: Klopper, 2023
University Hospitals Sussex NHS Foundation Trust’s Brandt-Daroff exercise. December 20, 2022. The NHS Foundation Trust for University Hospitals Sussex. This is the URL for the Brandt-day off-exercise-for-BPPV resource: https://www.uhsussex.nhs.uk/
Who Should Avoid Exercise, What Are the Signs of Vertigo, and What Is Exercise for Vertigo? November 6, 2023, Friday. Defense against figures. The following is cited in the text: https://www.godigit.com/health-insurance/exercise/exercise-for-vertigo “Vertigo Exercise: Causes, Effects, and Who Should Avoid It,” 2023, claims.