Dizziness Exercises: Try 3 Easy Ways to Get Rid of Dizziness

Excessive dizziness, nausea, and unsteady gait are just some of the symptoms of a vertigo attack. Perhaps in the absence of obvious triggers, an attack can occur at any time, forcing you to stop living and deal with your symptoms. Some medications and treatments require a doctor’s prescription. However, if you are experiencing a seizure in a location where immediate medical attention is not available, try these exercises for vertigo that may bring you instant relief. Although these exercises can help manage vertigo, it is still important to see a doctor in time to get help.

What is vertigo?

Dizziness is classified as a vestibular disorder, most often accompanied by a sensation of spinning, spinning, careless movements or a sense of loss of balance, according to a research paper published by the UK’s National Institutes of Health. “A person suffering from vertigo may feel a tilt or movement towards or around them even when they are completely still or not moving at all,” explains physiotherapist Dr. Rajaram M. This could be due to problems in the inner ear or the brain. A change in head position, transitional postures, or in some cases the absence of identifiable triggers can trigger vertigo.

The degree of symptoms varies and can be severe with nausea, vomiting, sweating, heat exhaustion or unsteady gait. Treatment for vertigo, as well as other symptoms, depends on the specific cause, including underlying medical problems, behavior, or, in some cases, adjustments to inner ear mechanisms. This can be done with medication and also by doing exercises for vertigo.

How to treat dizziness?

The treatment approach is determined by the underlying cause, which may include medication, lifestyle changes, and/or exercise for vertigo. The most common ways to deal with sudden episodes of vertigo include medications such as antihistamines and anti-nausea medications, as they can control the symptoms associated with it. “For benign paroxysmal positional vertigo (BPPV), which is short episodes of vertigo, exercises such as the Epley maneuver, in which the crystals of the inner ear are moved, are very effective to prevent the spinning sensation and vertigo itself,” explains Dr. Rajaram. . . Read on to learn the best vertigo exercises to help you feel better.

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Dizziness exercises will help you deal with dizziness

People who suffer from vertigo can use some exercises to relieve the feeling of vertigo, especially if they have great problems with balance. Exercises can be aimed at moving crystals in the inner ear or helping the brain relearn how to deal with imbalances. Some of these exercises can be done during episodes of vertigo, here are some with simple instructions:

1. Epley maneuver

This Epley maneuver is used to reposition displaced crystals that are normally in the inner ear (most of the time in BPPV). According to a study published in the Journal of Neurology, Neurosurgery & Psychiatry, 80% of patients treated with the Epley maneuver reported a significant improvement in their symptoms.

Directions:

• Sit on the edge of the bed and turn your head about 45 degrees in the direction you feel dizzy. For example, if dizziness occurs on the right side, turn to the right side and keep the body still.
• To begin, quickly lie on your back, making sure your head is still turned at a 45-degree angle to the rest of your body.
• A small part of the head should be facing the underside of the bed. Hold this position for at least 30 seconds or until the feeling of dizziness goes away.
• Without lifting your head, slowly turn it a quarter (90°) to the left and hold for 30 seconds until your head is at a 45° angle.
• If the head is turned to one side, turn to the side that the head is also tilted. So, if your head is turned to the left, roll to the left side.
• Do not turn your head and take this position for half a minute. Slowly sit back into a sitting position. You should remain seated for a few minutes so that the dizziness subsides.

2. Brandt-Daroff exercises

These vertigo exercises help your brain adjust to imbalances and work well with intermittent episodes. According to a study published by the Brandt International Journal of Medical Sciences and Research. The Daroff exercise, especially the half somersault, has shown good results in patients with benign paroxysmal posterior canal positional vertigo (pc-BPPV).

Steps:

• Sit on the edge of the bed with your legs dangling.
• Quickly lie on your side with your head tilted up (as if you were looking at the ceiling). Stay in this position for about 30 seconds or until the dizziness subsides.
• Return to a sitting position.
• Immediately lie on the opposite side, again keeping the head tilted upwards. Hold for 30 seconds or until the dizziness stops.
• Repeat this sequence 5 times on each side, 2-3 times a day.

3. Exercises to stabilize the gaze

This is one of the most promising exercises for dizziness. These exercises help train your brain to adapt to the vertigo-inducing sensory input, improving your balance over time. It also helps maintain balance function in static and dynamic movements in healthy older adults, according to a study published in the journal Medicine.

Steps:

• Find a stationary target to focus on, such as a letter on the wall or a small object in front of you.
• Stand or sit upright and focus on the target.
• Slowly move your head from side to side without taking your eyes off the target. Move your head about 20-30 degrees left and right.
• Do the same exercise, moving your head up and down, keeping your eyes on the target.
• Repeat this exercise for 1-2 minutes 3-4 times a day. Start slowly and gradually increase the speed as your tolerance improves.

What should be kept in mind when performing exercises for dizziness?

While exercise for vertigo can be an effective way to manage symptoms, there are some things you can’t miss.

• Exercise in a safe environment: Always exercise in a place where you can safely sit or lie down in case of sudden dizziness.
• Avoid overexertion: Start slowly and stop if the dizziness becomes too much.
• Consult your doctor: If dizziness persists or worsens, consult your healthcare provider to rule out other causes or adjust your treatment plan.

How to prevent episodes of dizziness?

While exercise for vertigo can help you manage the symptoms, there are many ways to prevent an attack. To avoid episodes of dizziness, it is important not to make sudden head turns and to move more slowly when changing position than usual, especially if BPPV is present. “Vestibular rehabilitation therapy (VRT) can improve balance and avoid relapses, and can help treat underlying conditions such as Meniere’s disease or migraines,” explains Dr. Rajaram.

Avoiding dehydration, triggers such as alcohol or coffee, and appropriate body exercises improve balance and health. Keeping your head elevated in bed, de-stressing your surroundings, and doing relaxation exercises to manage anxiety are other techniques that can help reduce your chances.

Periodic consultations with a medical professional are also important. This is also true if you have been doing some vertigo exercises to relieve your symptoms. Although these movements may help you, it is important to get tested.