What Is the Best At-Home Treatment for Vertigo?
Are you experiencing dizziness, nausea, and just feeling “off-balance”?
Do specific head movements—like turning over in bed or bending down—trigger that unsettling spinning feeling?
If yes, it could be Benign Paroxysmal Positional Vertigo (BPPV) or another inner ear issue. But the good news?
Many cases of vertigo can be treated at home with simple physiotherapy-based exercises.
Real Patient Story:
Take James, a 48-year-old teacher. He came to us after weeks of intense dizziness triggered every time he looked down to pick something up. He had stopped driving and avoided bending over altogether. After just 2 virtual sessions and a personalized vestibular routine, James was back on his feet—and back in the classroom—with no spinning spells.
So What Is Vertigo, Really?
Vertigo is the sensation that the room is spinning, even when you’re standing or sitting still. It’s not the same as general dizziness or feeling faint. Most often, vertigo comes from an issue with the vestibular system—the part of your inner ear that controls balance and spatial awareness.
But… What’s Causing My Vertigo?
Vertigo can be triggered by:
- Whiplash
- Concussion
- Ear infections
- Vestibular neuritis
- BPPV (crystals dislodged in your inner ear)
Fun Fact:
According to the Vestibular Disorders Association, about 35% of adults over age 40 will experience vestibular dysfunction at some point in their lives.
How Can You Recover from Vertigo and Get Your Life Back?
With the right physical exercises designed by a vestibular-trained physiotherapist or chiropractor, you can retrain your brain and body to respond correctly to movement again.
Here are 3 at-home exercises you can try right now:
Top 3 At-Home Exercises to Relieve Your Vertigo
1. Eye-Ear Reflex Exercise
Your eyes and ears must communicate perfectly for your brain to understand where you are in space. If this reflex is off—you feel vertigo.
Steps:
- Sit in a chair and focus on a still object like a photo or clock.
- Slowly turn your head to the left, keeping your eyes fixed on the object.
- Repeat to the right.
- Continue left and right for 20–30 seconds.
- Do this exercise for 5 minutes, twice per day.
If you feel dizzy during the exercise—it’s working! This is your system learning how to adapt.
2. Repeated Movement Desensitization
If certain head positions trigger vertigo, you can train your body to “get used to” those movements.
Steps:
- Sit in a safe chair.
- Slowly bend forward toward your right knee (or the direction that triggers dizziness).
- Hold the position until dizziness fades.
- Sit back up and repeat.
- Complete 10 reps, 2x/day.
3. The Brandt-Daroff Technique
A proven BPPV home exercise to move the dislodged crystals in your ear canal.
Steps:
- Sit upright on the edge of your bed.
- Quickly lie on your left side, turning your head 45° upward.
- Hold for 30 seconds or until the dizziness stops.
- Sit up and repeat on the right side.
Do 5 reps each side, 2x/day.
What Next?
Hopefully, by now, you better understand how your inner ear may be causing your vertigo—and how specific exercises can retrain your balance system.
Still feeling unsure or too dizzy to try these alone?
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Prefer to stay at home? No worries—our team offers phone consultations and personalized virtual care.
Or download your Free Vertigo Exercise Cheatsheet to start healing on your own schedule.
FAQ
Q: What can I do when I’m experiencing vertigo?
- Sit down immediately to prevent falling.
- Lie still in a quiet, dark room during an episode.
- Sleep with your head elevated on 2+ pillows.
- Avoid bending at the waist—squat instead.
- Move slowly and avoid sudden head turns.
Q: How long will vertigo last?
Some cases resolve in a few days, others take weeks. With proper treatment, BPPV can improve in 1–2 sessions. Chronic vestibular issues may take longer but respond well to consistent rehab.
Q: Is it safe to do these exercises alone?
Yes—but start slowly. If symptoms worsen or don’t improve after a few days, connect with a vestibular physiotherapist for a customized program.
