Exercises for vertigo performed alone at home may be more effective than medication. Benign Paroxysmal Positional Vertigo (BPPV) is a particular type of vertigo that is caused by particles floating around in the ear canal where they shouldn't be. BPPV is treatable with body repositioning exercises that use nothing more than a bed and a pillow. Other types of vertigo may be treated at home as well with simple sitting and standing exercises.
Brandt-Daroff Exercise
The Brandt-Daroff exercise or method is effective for BPPV, though it will not cure your vertigo completely. To perform this exercise, sit up tall on a couch or bed. Then, lie down on the side of your body that is most affected by vertigo. Remain lying on your side until your vertigo symptoms improve, or for 30 seconds. Sit back up straight. Remain sitting until the vertigo subsides, and then repeat on the opposite side. Typically, you should do 20 repetitions.
BPPV Maneuver
The Brandt-Daroff method is only one such method to treat BPPV at home. Another self-treatment maneuver is done by starting from a sitting position and moving your head and body through a particular series that takes you to a lying-down position and then back up. Begin with your right side, or your left if it is worse, by sitting on a bed and looking to the right, turning your head only 45 degrees, or halfway between facing forward and turning completely to look over your right shoulder. Then, lie down with a pillow under your shoulders and your neck on the mattress still turned 45 degrees to the right. Lie there for 30 seconds. Next, turn your head 90 degrees to the left, so it is halfway between looking straight and looking over your left shoulder. After 30 seconds, roll onto your left side and turn your head another 90 degrees. This will mean that your head is now at a 45 degree angle to the mattress with the left side of your face touching the bed. Stay there for 30 seconds and then sit up on the edge of the bed. Repeat on the left side.
Sitting Exercises
There are a few exercises you can do while sitting down at home on your bed, your couch or a chair. One such exercise is shrugging your shoulders. Pull your shoulders up to your ears, and then drop them down 20 times. Another exercise is to rotate your shoulders side to side 20 times. Lastly, begin by sitting up and then bending forward from the waist as if to pick up something from the floor. You'll sit back up to complete one repetition. Do 20 reps for this exercise as well.
Standing Exercises
Exercises for vertigo may also be done standing. From a seated position, stand up and down 20 times with the eyes open first and then with your eyes closed. Another standing exercise you can do is to turn around in a complete circle with your eyes open and then with your eyes closed. Perform these exercises slowly at first and then gradually increase speed.
References
- PubMed.gov: Efficacy of a home-based exercise program on benign paroxysmal positional vertigo compared with betahistine
- Ayubmed.edu: OFFICE MANAGEMENT OF BENIGN PAROXYSMAL POSITIONAL
- Brandt-Daroff Exercise for Vertigo
- Gloshospitals.org: Self-Treatment Exercises for BPPV (pdf)
- Entkent.com: Vertigo Rehabilitation Exercises
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