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Do you often feel a dizziness sensation of being off-balance? You may be experiencing vertigo. One common type of vertigo is benign positional paroxysmal vertigo, also known as BPPV. It is caused by small crystals of calcium that build up in your inner ear, which navigates your balance. 

If you suspect that you have vertigo, seek professional help. Your doctor will help you in determining what type of vertigo you have. If it’s BPPV, your doctor will also pinpoint which of your ears is affected.

Don’t worry, BPPV is the easiest type of vertigo to treat. In fact, here are a few exercises you can try to help relieve the dizziness:

Epley Maneuver

  • Sit on the bed. Make sure that when you lie down, there’s a pillow under your shoulders. 
  • While sitting down, turn your head 45 degrees towards your affected ear.
  • Lie down on your back with your head still turned. The pillow should be under your shoulders, not your head. Stay still for 30 seconds.
  • Turn your head 90 degrees towards the other side without raising it. Your head should be facing your unaffected ear in a 45-degree angle. Stay still for 30 seconds.
  • Turn your head and body towards your unaffected ear so that you’re looking at the floor. Stay still for 30 seconds.
  • Sit in an upright position for a minute.

Repeat three times. We advise you to perform this exercise at night before going to sleep. 

Semont Maneuver

  • Sit in an upright position on the edge of your bed. Turn your head 45 degrees towards your unaffected ear.
  • With your head still facing your unaffected ear, lie down with your body facing the other side. Stay still for 30 seconds.
  • Quickly sit up and turn your body towards your unaffected ear and proceed to lie down without changing your head position. While transitioning to this position, do not pause in the sitting position. Stay still for 30 seconds.
  • Slowly return to your sitting position and stay still for a minute.

Repeat three times. Since this is a much more complicated exercise, most people have a hard time learning how to do it. If you’re having a hard time performing this maneuver, ask your doctor to teach it to you.

Foster Maneuver

  • Kneel. Look up at the ceiling for 30 seconds.
  • Place your head in a somersault position by making it touch the floor. Your chin must be tucked and your head must almost touch your knees. Stay still for 30 seconds.
  • While staying in a somersault position, turn your head towards your affected ear. Stay still for 30 seconds.
  • Raise your head to back level while maintaining the turn of your head. Stay still for 30 seconds.
  • Raise your head until it’s fully upright while it’s still turned towards your affected ear. Slowly stand.

This exercise requires strength and flexibility to execute. Rest for 15 minutes before repeating until your vertigo is relieved.

Vertigo can be a symptom of an underlying condition that needs medical help. While these exercises work as a short-term solution, you must still consult with your doctor to determine the exact cause of your vertigo. Diagnose the root cause of your vertigo and treat it. Meanwhile, these vertigo exercises at home will provide you relief.