If you suffer from vertigo, those sudden attacks of dizziness and feeling of spinning, you understand how disturbing it can be for your daily life. The vertigo may be due to various causes, such as internal ear problems, migraines or even certain medications. Although looking for medical advice is crucial, there are several homemade exercises and techniques that can effectively relieve vertigo symptoms and improve their general balance.
1. Brandt-Daroff Exercises: One of the most commonly recommended exercises for vertigo is the Routine of Brandt-Daroff exercises. This exercise consists of a series of head movements and position changes intended to resent the brain to adapt to sudden movements and reduce dizziness. Here is a step by step guide on how to perform the Brandt-Daroff exercises:
- Sit on the edge of the bed, with your legs hanging freely.
- Turn the head 45 degrees to the left.
- Tasted quickly on the right side, keeping your head turned to the left. Stay in this position for about 30 seconds.
- Set off and keep this position for a few seconds.
- Repeat the same steps, but this time turns the head 45 degrees to the right and lie on the left side. Stay in this position for 30 seconds before sitting down again.
- Take these exercises at least three times a day, until your symptoms improve.
2. Look stabilization exercises: The stabilization exercises of the gaze are particularly useful for people who experience vertigo caused by internal ear problems. These exercises focus on improving the control of eye movements and training the brain to stabilize the vision during head movements. Here is a simple stabilization exercise of the gaze that can easily perform at home:
- Sit in a comfortable chair and focus on a fixed object located at the height of the eyes, such as a picture on the wall or a point on the floor.
- Keep the look at the object while slowly moving your head from side to side or from top to bottom.
- Try to keep your eyes on the object without being clouded or losing your approach.
- Repeat this exercise for about five minutes, gradually increasing the duration as you feel more comfortable.
- Vertigo Home Exercises: Alleviate Dizziness with Simple Moves
- Understanding Vertigo: Causes and Symptoms
- The Role of Home Exercises in Managing Vertigo
- Easy Head and Eye Movements for Vertigo Relief
- Strengthening Exercises to Improve Balance and Reduce Dizziness
- Important Strengthening Exercises for Balance Improvement:
- Practicing Mindfulness and Relaxation Techniques for Vertigo
- Dos and Don’ts: Important Tips for Safely Performing Home Exercises
- When to Seek Medical Help: Signs that Home Exercises are Not Enough
- Signs that home exercises are not enough:
Vertigo Home Exercises: Alleviate Dizziness with Simple Moves
1. Brandt-Daroff exercises: An effective technique to control vertigo is the Brandt-Daroff exercises. These exercises consist of a series of head and body movements that help relocate particles in the inner ear, which are usually the cause of vertigo. To perform Brandt-Daroff exercises, follow these steps:
- Sit on the edge of the bed, keeping your legs hanging freely.
- Turn your head 45 degrees to the left and lie on your right side, with your head still in the same position.
- Remain in this position for about 30 seconds or until the spinning sensation stops.
- Sit again and return to the sitting position.
- Repeat the same steps on the opposite side by turning your head 45 degrees to the right and lying on your left side.
2. Semont maneuver: Another effective exercise to control vertigo is the Semont maneuver. This technique consists of a series of quick head movements that help relocate the crystals of the inner ear. To perform the Semont maneuver, follow these steps:
- Sit on the edge of the bed with your feet hanging freely.
- Turn your head 45 degrees to the right.
- Quickly lie down on your left side, keeping your head in the 45-degree rotated position.
- Remain in this position for about 30 seconds or until the spinning sensation stops.
- Sit again and return to the sitting position.
- Repeat the same steps on the opposite side by turning your head 45 degrees to the left and lying on your right side.
Note: It is important to consult a healthcare professional before performing these exercises, especially if you have an underlying medical condition or if your vertigo symptoms worsen. These exercises may not be suitable for everyone and should be performed under the supervision of a qualified healthcare professional.
Understanding Vertigo: Causes and Symptoms
The most common cause of vertigo is a condition called benign paroxysmal positional vertigo (BPPV). In BPPV, small calcium crystals in the inner ear break off and disrupt the normal flow of fluid, sending false signals to the brain about the position of the body. This alteration of the vestibular system can induce a sensation of spinning, accompanied by nausea and lightheadedness. Other causes of vertigo include Ménière’s disease, vestibular neuritis, and labyrinthitis, which involve inflammation or damage to the inner ear or the nerves that connect it to the brain.
Common causes of vertigo:
- Benign paroxysmal positional vertigo (BPPV)
- Meniere’s disease
- vestibular neuritis
- Labyrinthitis
Vertigo can also be a symptom of other underlying conditions, such as migraines, cranioecephalic trauma or brain tumors. In addition, some medications, such as those used to treat arterial hypertension or psychiatric disorders, can also trigger vertigo. It is essential to identify the cause of vertigo to determine the most appropriate treatment and prevent recurrent episodes.
Other possible causes of vertigo
- Migraines
- Cranial trauma
- Brain tumors
- Drugs for arterial hypertension or psychiatric disorders
Recognizing vertigo symptoms is crucial for rapid diagnosis and treatment. The most common signs and symptoms are a feeling of rotation, instability, loss of balance, nausea, vomiting and sweating. In some cases, people may experience hearing loss, bursts in the ears (tinnitus) or difficulty concentrating. If you or someone who knows experiences these symptoms, it is advisable to seek medical attention and undergo an exhaustive evaluation to determine the cause of vertigo.
The Role of Home Exercises in Managing Vertigo
The benefits of homemade exercises for vertigo:
- Improvement of vestibular function: home exercises can help improve the function of the vestibular system, responsible for maintaining balance and spatial orientation. When focusing on the specific movements that trigger the symptoms of vertigo, these exercises can gradually strengthen the vestibular system and reduce the frequency and severity of vertigo episodes.
- Improvement of adaptation: adaptation is the process through which the body learns to compensate for the imbalance caused by vertigo. The exercises at home, such as Brandt-Daroff exercises or Epley’s maneuver, can promote adaptation when exposing the internal ear to controlled movements that gradually disable it to triggers and help the brain to adjust to changes in balance.
- Greater confidence and independence: When people with vertigo perform exercises at home regularly, they can experience greater confidence in their ability to control their symptoms. This greater sense of control often leads to greater independence in daily activities, reducing the impact of vertigo on the quality of life in general.
“House exercises can play a crucial role in handling vertigo by improving vestibular function, enhancing adaptation and increasing trust and independence.”
It is important to keep in mind that homemade exercises for vertigo must be carried out under the supervision of a health or physiotherapist professional. They can evaluate the underlying cause of vertigo and adapt the exercises to the specific needs of the person. Regular follo w-ups and exercise routine settings may be necessary to ensure continuous improvement and effective treatment of vertigo symptoms.
Easy Head and Eye Movements for Vertigo Relief
1. HEAD EXERCISES:
- Rolle your head: Sit or stand with relaxed shoulders. Slowly and gently tilt your head forward, carrying your chin into the chest. Turn your head to the side, as if trying to touch your shoulder with your ear. Continue this soft movement to the other side, and then complete the circle by turning your head back. Repeat this exercise 5 to 10 times in each address.
- Shake your head: Sit or stand up in a comfortable position. Keeping the shoulders relaxed, move the head from one side to another in a gentle and controlled way. Try to keep your eyes on a point located in front of you while moving your head. Do this exercise for about 30 seconds, then take a short break and repeat it as necessary.
Note: These head exercises help improve coordination and movement of the internal ear, which can reduce vertigo symptoms over time.
2. Eye movements:
- Ocular movement up and down: Sit or stand in a comfortable position. Look straight ahead and slowly move my eyes up, as if trying to look at the roof. Keep this position for a few seconds and then lower your eyes to the initial position. Repeat this ascending and descending movement of the eyes 5 to 10 times.
- Ocular movement from side to side: Look in front and then move your eyes to the right, as if trying to look at something in your peripheral vision. Keep the look for a few seconds and then focus it again. Repeat this ocular movement from side to 5 and 10 times, alternating between the right and left side.
Note: These ocular movements help activate and stimulate the vestibular system, responsible for maintaining the body’s balance and spatial orientation.
Strengthening Exercises to Improve Balance and Reduce Dizziness
Performing balance exercises regularly can help strengthen the muscles associated with balance and coordination, improving general stability and reducing dizziness. These exercises focus on the strengthening of the central muscles, of the legs and the hips, which play a crucial role in the maintenance of balance. In addition, equilibrium exercises can improve proprioception, that is, the consciousness that the body of its position in space has, which improves balance control.
Important Strengthening Exercises for Balance Improvement:
- Posture with one leg: Place yourself near a stable surface and raise one foot from the ground, keeping the balance on the other leg for about 30 seconds. Repeat with the other leg. Gradually increase the duration as the balance improves.
- Heel march to Punta: place a foot just in front of the other so that the front foot heel touchs the rear foot fingers. Take small steps keeping this position, testing balance and coordination. Repeat the operation about 20 steps.
- Leg elevations: stop behind a stable chair and hold it to rely. Slowly lift a leg to the side, keeping it straight. Keep the position for a few seconds and then place the leg again in the initial position. Repeat with the other side, with an objective of 10-15 repetitions with each leg.
Note: It is important to start these exercises slowly and gradually increase intensity and duration over time. It is advisable to consult a health professional or a physiotherapist before starting a new exercise regime, especially if you have pr e-existing problems or diseases.
Practicing Mindfulness and Relaxation Techniques for Vertigo
Full attention, a practice that consists in paying attention to the present time without judging it, can be especially beneficial for people with vertigo. When focusing on breathing, body sensations and the surrounding environment, people can learn to recognize the first warning signals of the appearance of vertigo and take appropriate measures to avoid their aggravation. An effective full attention technique is body exploration. It consists of mentioning the body from head to toe, observing any unusual tension, discomfort or sensation. By consciously relaxing and releasing tension in different parts of the body, people can promote a feeling of calm and minimize the impact of vertigo symptoms.
Table: some mindfulness techniques and relaxation for vertigo
Techniques Description Meditation Practice focused attention and redirect thoughts to reduce anxiety and stress Deep breathing Breathe slowly and deeply to favor relaxation and focus the mind. Progressive muscle relaxation Tension and weed different muscle groups to release tension and induce relaxation. Display Mentally imagine quiet environments or positive results to reduce anxiety related to vertigo.
Additionally, engaging in relaxation techniques specifically aimed at stress reduction may be beneficial in the treatment of vertigo. Stress and anxiety often exacerbate vertigo symptoms, so incorporating techniques such as meditation, deep breathing, progressive muscle relaxation, and visualization can help people promote a sense of calm, lower levels ofanxiety and minimize the impact of stress on your overall well-being. Regular practice of these techniques can help people with vertigo regain a sense of control and actively manage their symptoms.
By incorporating mindfulness and relaxation techniques into their daily routine, people with vertigo can improve their ability to cope with symptoms, reduce anxiety levels, and regain a sense of stability and well-being.
Dos and Don’ts: Important Tips for Safely Performing Home Exercises
Do it:
- Warm up before starting any exercise routine. This helps prepare the muscles and prevents strains or sprains.
- Follow proper form and technique for each exercise. Incorrect form can cause injury. If you are unsure, consult a qualified professional or watch instructional videos.
- Start slowly and gradually increase the intensity and duration of your exercises. This allows your body to adapt and reduces the risk of overexertion.
Do not do it:
- Endure the pain. If you feel sharp or persistent pain during an exercise, stop immediately. Pain is your body’s way of telling you that something is wrong.
- Go overboard. It is important to listen to the body and not exceed the limits. Gradual progress is key to avoiding injuries.
- Neglecting rest days. The body needs time to recover and repair itself. Include rest days in your exercise program to avoid overtraining and promote muscle growth.
Remember that safety should always be your top priority when exercising at home. Consult your doctor before starting a new exercise program, especially if you have a previous illness or injury. Also, make sure you have a designated training space with the right equipment and enough room to move freely. By following these tips, you’ll be able to maximize the benefits of your home exercises and minimize the risk of injury.
Tips for exercising safely at home: |
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Stay hydrated: Drink plenty of water before, during and after exercises to avoid dehydration. |
Wear appropriate footwear: Wear footwear that provides stability and protects your feet. |
Modify the exercises if necessary: If you have limitations or injuries, adapt the exercises to your needs. See with a professional if necessary. |
When to Seek Medical Help: Signs that Home Exercises are Not Enough
1. Persistent pain or worsening of symptoms: if despite diligently performing at home, pain persists or symptoms worsen over time, it is essential to consult a medical professional. This could indicate a more serious underlying condition or an incorrect approach to the exercises. Experience continuously discomfort or notice that symptoms intensify may require specific medical intervention to adequate and properly treat the problem.
Signs that home exercises are not enough:
- Incessant pain or increase in the severity of symptoms.
- Difficulty to perform daily activities due to persistent discomfort.
- Limited improvement or lack of progress despite constant exercise routines
“Do not ignore persistent pain or worsening of symptoms, since it can be a sign that homemade exercises are not enough to address the underlying problem.”
- Serious limitations of mobility or movement amplitude
- Notable weakness or muscle atrophy
- Lack of response to home exercises after a reasonable period of time
It is essential to listen to the body itself and recognize when a professional evaluation and orientation is necessary. Finding medical help when homemade exercises are not enough can avoid major complications and ensure that the most appropriate treatment plan for rapid recovery and optimal results are established.
