How To Fix Vertigo At Home Exercises And Remedies?

Vertigo is a sensation of spinning or dizziness that can be unsettling. For many people, the cause is benign paroxysmal positional vertigo (BPPV), which happens when tiny calcium crystals in your inner ear become dislodged. The most effective home treatment for BPPV is a series of head and body movements called the Epley maneuver. Other exercises like the Semont maneuver and Brandt-Daroff exercises can also help. For vertigo from other causes, remedies like ginger tea and staying hydrated may reduce symptoms, but they do not fix the underlying issue.

What causes vertigo?

Vertigo is not a disease itself. It is a symptom that your brain is getting conflicting signals about your body’s position and movement. The most common cause is benign paroxysmal positional vertigo (BPPV). This happens when tiny calcium carbonate crystals, called otoconia, move from their usual spot in your inner ear into one of the semicircular canals. These canals sense rotation. When the crystals float in the canal, they make the fluid move when you turn your head, sending false signals that you are spinning.

Other causes include vestibular neuritis (inflammation of the inner ear nerve), Meniere’s disease (fluid buildup in the inner ear), migraines, and less commonly, stroke or brain tumors. Most vertigo that people can treat at home is BPPV. If you have sudden hearing loss, severe headache, trouble speaking, or weakness on one side of the body, see a doctor immediately.

How to fix vertigo at home exercises and remedies

For BPPV, the Epley maneuver is the most studied and widely recommended home exercise. It works by guiding the loose crystals out of the semicircular canal and back to a harmless part of the inner ear. The maneuver involves a specific sequence of head and body turns while lying down. You can find step-by-step instructions from a doctor or physical therapist. Many people do it at home after being taught correctly.

The Semont maneuver is another option. It uses a rapid side-to-side movement to dislodge the crystals. Brandt-Daroff exercises are a slower, repeated series of movements that you do several times a day for up to two weeks. These exercises are less targeted but can help when the exact affected ear is unclear. All of these maneuvers can trigger dizziness during the movement, which is normal. Stop if you vomit or feel extremely unsteady. Some research suggests the Epley maneuver resolves BPPV in about 80% of people after one or two sessions.

Can ginger, acupressure, or other home remedies help?

Ginger is a common remedy for nausea and dizziness. Some studies suggest ginger can reduce the feeling of motion sickness, which may help with nausea that comes with vertigo. But ginger does not treat the cause of vertigo. It only eases the sick feeling. Chewing raw ginger, drinking ginger tea, or taking ginger supplements may offer mild relief during a vertigo episode.

Acupressure on the P6 point (inside the wrist, about three finger widths below the base of the palm) is sometimes used for nausea. Evidence is limited. Some people find it helpful, but no large trials have confirmed it works for vertigo specifically. Staying hydrated, avoiding sudden head movements, and sleeping with your head elevated on two pillows can reduce the frequency of BPPV episodes. There is no strong evidence that vitamin D supplements prevent vertigo, though some studies have linked low vitamin D to BPPV recurrence. Talk to your doctor before starting any supplement.

When home exercises do not work

If vertigo continues after trying the Epley maneuver or other exercises for two weeks, see a doctor. You may need a physical therapist trained in vestibular rehabilitation. They can perform a more precise version of the maneuvers or use a device to track the crystals. Sometimes the crystals are stuck in a less common canal that requires a different technique. Vertigo that does not respond to repositioning may not be BPPV. You may need tests to check for other causes.

Medications like meclizine (Antivert) can reduce dizziness but do not fix the inner ear problem. They are most useful for short-term relief when you cannot do exercises. Do not use them long term without a doctor’s guidance. For Meniere’s disease, low-salt diets and diuretics may help, but home exercises are not effective for that condition.

Can exercise prevent vertigo from returning?

After the Epley maneuver works, there is no proven way to prevent BPPV from happening again. Some people have a single episode and never get it again. Others have recurrences every few months. Avoiding head positions that trigger the problem — such as looking up while painting a ceiling or getting a haircut with your head tilted back — may help. Sleeping with your head slightly elevated (on two pillows) and avoiding rapid head turns in bed can also reduce the chance of crystals moving.

Some evidence suggests that people with BPPV and low vitamin D levels may benefit from supplementation. A 2020 study in the journal Neurology found that vitamin D and calcium supplements reduced the recurrence of BPPV in people who were deficient. But this does not apply to everyone. Ask your doctor to check your vitamin D level before starting supplements.

Headache or neck pain with vertigo: what to watch for

If you have a headache along with vertigo, especially if it is a new type of headache or you have a history of migraines, you may have vestibular migraine. This condition causes dizziness that lasts from minutes to days. Home exercises for BPPV will not help vestibular migraine. Treatment involves avoiding migraine triggers, staying on a regular sleep schedule, and sometimes taking preventive medications. If neck pain accompanies vertigo, you may have cervicogenic dizziness — dizziness coming from the neck. This is less common and requires evaluation by a physical therapist or doctor.

Do not try neck exercises or manipulation at home if you have neck pain with dizziness. Some neck movements can damage arteries and cause stroke. See a healthcare provider first.