5 EXERCISES TO HELP WITH VERTIGO

Living with vertigo can make even the simplest tasks feel overwhelming. Fortunately, there are specific exercises that can help you regain your balance and feel more in control. By incorporating a few targeted movements into your routine, you can reduce dizziness and improve your stability over time.

What causes vertigo?

Inner ear problems (BPPV)

One of the most common causes of vertigo is an inner ear condition called Benign Paroxysmal Positional Vertigo (BPPV). This occurs when tiny calcium particles (called canaliths) shift into the wrong part of the inner ear, disrupting balance signals to the brain. Movements like turning your head or standing up can trigger sudden dizziness or a spinning sensation.

 

Vestibular neuritis or labyrinthitis

These conditions involve inflammation of the inner ear, usually due to a viral infection. Vestibular neuritis affects the nerve that controls balance, while labyrinthitis impacts both hearing and balance. Both conditions can cause intense vertigo, dizziness, and difficulty with coordination.

Meniere’s Disease

Meniere’s disease is a disorder of the inner ear that causes vertigo, ringing in the ears (tinnitus), and hearing loss. This condition typically leads to unpredictable episodes of dizziness, lasting anywhere from minutes to hours, and is thought to result from abnormal fluid buildup in the ear.

Migraines

For some people, migraines can trigger episodes of vertigo, even without a headache. Known as vestibular migraines, these episodes may include dizziness, sensitivity to motion, and imbalance.

Head injury or trauma

Vertigo can also develop after a head injury, especially if the trauma impacts the inner ear or brain areas that control balance. In these cases, vertigo may persist as part of post-concussion syndrome.

 

Read more about the causes of vertigo. 

How exercises can help manage vertigo

• Improve balance: Vertigo often causes unsteadiness. Balance exercises retrain your brain to help you stay stable, reducing the risk of falls.

 

• Strengthen the vestibular system: The vestibular system, which controls balance, can weaken with vertigo. Exercises help it adapt to dizziness, reducing symptoms over time.

 

• Reduce dizziness: Repeated exposure to movements that trigger vertigo helps the brain adjust, leading to fewer dizzy episodes.

 

• Supporting coordination and movement: Vertigo can disrupt coordination. Targeted movements help retrain your brain, making daily tasks smoother and safer.

 

5 Exercises to help with vertigo

 

1. Brandt-Daroff exercises

This exercise helps your brain adjust to vertigo triggers by repeating certain head movements.

Steps

1. Sit on the edge of your bed or sofa.
2. Turn your head 45 degrees to one side (e.g., to the right).
3. Quickly lie down on the opposite side (e.g., on your left side) while keeping your head turned.
4. Hold this position for 30 seconds or until the dizziness subsides.
5. Return to sitting and repeat on the other side.
6. Do 5 repetitions on each side, 2-3 times daily.

 

2. Gaze stabilisation

This exercise helps improve your focus and reduce dizziness by training your eyes and head to work together.

Steps

1. Sit or stand in a comfortable position.
2. Hold your thumb or a small object in front of you, about arm’s length away.
3. Keep your eyes focused on the object as you slowly move your head from side to side.
4. Continue for 30 seconds, maintaining focus on the object the entire time.
5. Repeat 2-3 times per session.

 

3. Head movements (side-to-side)

Gentle head movements help your brain adapt to motion and reduce vertigo symptoms.

Steps

1. Sit or stand in a comfortable, stable position.
2. Slowly turn your head from side to side.
3. Continue for 30-60 seconds, moving at a pace that does not trigger significant dizziness.
4. Repeat 2-3 times daily, gradually increasing speed as you improve.

 

4. Standing balance (tandem stance)

This exercise improves balance by challenging your stability in a standing position.

Steps

1. Stand with one foot directly in front of the other, heel touching toe (like walking on a tightrope).
2. Hold this position for 30 seconds, focusing on a point in front of you to maintain balance.
3. Switch feet and repeat.
4. Do 3 sets on each side, daily.

 

5. Marching on the spot

This exercise helps improve coordination and balance by engaging your legs in repetitive movements.

Steps

1. Stand in one place and start marching on the spot, lifting your knees high with each step.
2. Keep your gaze straight ahead, focusing on a stationary object.
3. March for 60 seconds, keeping your balance steady.
4. Do 2-3 repetitions, daily.

 

When to seek professional help for vertigo

While exercises can be effective in managing vertigo, there are times when professional help is necessary.

 

If you experience any of the following, it’s best to reach out to a physio:

 

• Persistent or worsening symptoms: If vertigo continues despite regular exercises or gets worse over time, it could indicate an underlying issue that requires further evaluation.

 

• Severe dizziness: Intense, prolonged dizziness that affects your ability to walk or function safely should be addressed by a physiotherapist or doctor.

 

• Hearing loss or ringing in the ears: If you notice changes in your hearing, tinnitus (ringing in the ears), or ear pain along with vertigo, you may need personalised treatment.

 

• Frequent falls: If you’re experiencing frequent falls due to dizziness or balance issues, it’s important to seek help to prevent injury.

Take control of your vertigo

Managing vertigo can feel overwhelming, but incorporating the right exercises into your routine can make a big difference in reducing dizziness and improving balance. The exercises outlined here are a great starting point, but it’s important to remember that every case of vertigo is unique. If your symptoms persist or worsen, seeking professional help is key.

At Integrity Physiotherapy, we offer vestibular physiotherapy in Perth, providing personalised treatment plans to help you regain your stability and confidence. Whether your vertigo is triggered by inner ear issues, migraines, or other conditions, our experienced team can guide you through effective strategies for relief.