These Vertigo Exercises Stop Dizziness in Minutes, and the Results Can Last a Year or More

Dizziness, or vertigo, is a surprisingly common problem that can throw our lives off balance as we get older. This sensation of moving or spinning is more common in women than men, and often seem to pop up out of nowhere. The good news: There are simple vertigo exercises you can do from the comfort of home that stop "the spins". We asked experts to break down what causes vertigo, how long it lasts and how to find relief naturally.

What causes vertigo, and how can exercises help?

One of the most common types of vertigo is BPPV, or benign paroxysmal positional vertigo, says Anand Bery, MD , a neurologist at Johns Hopkins Medicine who specializes in diagnosing and treating BPPV and other causes of dizziness.

BPPV occurs when tiny calcium crystals become dislodged from the inner ear that controls your balance. The crystals flow into nearby loop-shaped canals that help you sense rotation.

“In people with BPPV, changing the position of the head — whether it’s rolling over in bed, bending over or going from a seated position to lying down — will bring on a sudden attack of dizziness or a spinning sensation,” Dr. Bery explains.

Various things can cause the inner ear’s crystals to shake loose, says Dr. Bery. That includes a jarring fall or head injury, a respiratory infection or simply tilting your head back for a prolonged period in the dentist’s chair. But often, the cause is simply unknown, he says.

No matter what's behind your benign paroxysmal positional vertigo, there are exercises can help roll those dislodged calcium crystals back into place and ease symptoms.

How long does vertigo last?

For some, BPPV might resolve on its own in time. But most people continue to experience bouts of dizziness until they're diagnosed and treated. At the Neuro-Visual and Vestibular Disorders Center where Dr. Bery works, he recalls the case of a woman who had severe BPPV and went undiagnosed for years. “It was amazing to see how fast her quality of life improved after she was treated successfully,” he says.

Most episodes of vertigo last from a few minutes to over an hour, depending on the cause and individual health factors. In promising news, if you have BPPV, you could ease your vertigo quickly using one or both of the exercises below.

See also: Find Yourself Waking up Dizzy? This Is What Doctors Want Women Over 50 To Know

The best vertigo exercises to ease dizziness

Once your doctor confirms BPPV is behind your vertigo (and pinpoints which ear is affected), relief is usually in sight with simple exercises that take just a few minutes. Here, two effective options:

1. Epley maneuver

This vertigo exercise is often performed by a physical therapist like Amanda Beaty, DPT, PT , who works in the outpatient neurology department at Duke University. During the Epley maneuver, your head is tilted in different directions to allow the wayward crystals to flow back into place.

It's so effective that a study in the journal Otolaryngology–Head and Neck Surgery found that performing the technique just one or two times halts dizziness completely for 91% of people with vertigo. And the results typically for at least year. It’s best to have a trained therapist perform the initial treatment, but you can also try it at home with these steps:

1. If your right ear is affected, sit on a bed and place a pillow near the edge of your mattress.
2. Turn your head 45 degrees to the right (about halfway toward your right shoulder).
3. Keeping your head turned, lie down quickly with your shoulders on the pillow and your head reclined. Relax for 30 seconds.
4. Without raising your head, turn it 90 degrees to the left (about halfway toward your left shoulder). Relax for 30 seconds.
5. Without raising your head, turn your head and body another 90 degrees to the left into the bed. Relax for 30 seconds.
6. Carefully push yourself up to a sit from your left side. If your left ear is affected, perform these steps on your opposite side.

Need a visual guide? Check out the video below:

Many people find that their vertigo symptoms disappear right away after this exercise. In some cases, it may take a few times for the procedure to work.

2. Semont maneuver

The Semont maneuver is a good exercise to try if the Epley maneuver doesn’t work or if you can’t tolerate lying on your back. Here's how to do it:

1. If your right ear is affected, sit on the edge of a bed with your feet on the floor.  Turn your head 45 degrees to the left (away from the direction of the affected ear)
2. Quickly lie down on the bed on your right side, with your head looking upward. Relax for 30 seconds.
3. As quickly as possible, switch positions to lie down onto your left side (without moving your head, so that you're looking downward). Relax for 30 seconds.
4. Carefully push yourself up to a sit from your left side. If your left ear is affected, perform these steps on your opposite side.

For a visual guide, check out the video below:

The dos and don’ts of vertigo exercises

• DO keep your head in a relatively stable position for the remainder of the day after performing vertigo exercises. Your doctor might also suggest elevating your head slightly when you sleep.
• DO check your blood pressure. Low blood pressure can cause light-headedness when you stand up quickly, which may be confused with BPPV.
• DON’T try vertigo exercises on your own before a confirmed BPPV diagnosis. You could make things worse or unknowingly treat the wrong ear.
• DON’T try to “exercise away” the BPPV with other methods. Some exercises that involve a lot of changes in head positions, like yoga or lifting weights, can make vertigo worse.

“There are many different types of vertigo," Beaty says. "If you’re feeling dizzy, seeing a PT who’s trained in vestibular rehab is a great place to start. They can do a thorough exam to confirm BPPV. If you're not getting better after a few treatments, the PT can refer you to an ear specialist or a neurologist.”

For more ways to outsmart dizziness:

Find Yourself Waking up Dizzy? This Is What Doctors Want Women Over 50 To Know

The Cold Water Tip That Dials Down The Dizziness That Comes With Migraines By 93%

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .