5 Exercises You Can Safely Do When You Have Vertigo

exercise, vertigo relief

Do you frequently feel like the room is spinning around at an unprecedented speed? Are you afraid that even the most straightforward exercises like lifting a dumbbell, doing a few reps of barbell push presses, and running on the treadmill can lead to debilitating vertigo attacks?

If you suffer from vertigo, you understand the feeling of unsteadiness and dizziness that can make even everyday activities a challenge. It's natural to feel hesitant about exercising, but it's important to know that physical activity can actually help alleviate your vertigo symptoms.

Exercise can improve balance and strengthen the vestibular system, which is responsible for controlling eye movements and maintaining your spatial orientation. That is why, in this article, we aim to dispel any fears or doubts you may have about exercising with vertigo. 

We'll give you a comprehensive list of the best and safest exercises and provide tips on how to make your workouts as effective and comfortable as possible. Whether you're just starting or a seasoned fitness enthusiast, we hope to encourage and empower you to take control of your symptoms and find vertigo relief through exercise.

The General Thought About Exercising and Vertigo

Exercising can be a challenging task for people who suffer from vertigo. The experience of dizziness, loss of balance, and a feeling of unsteadiness can be scary and make them avoid physical activity altogether. It's completely understandable that this would cause fear and anxiety, but it's important to know that you are not alone. The truth is, exercising can actually help with vertigo. That's because your body is designed to move and work, and when you don't move or work, it starts to break down or deteriorate, making recurring symptoms and conditions like chronic vertigo (and disorders that cause it) to become worse over the years.

Exercises to Incorporate in Your Routine for Vertigo Relief

Vertigo is a debilitating symptom. It can make you feel like you’re about to fall over, even when you’re standing still. But you don’t have to give up working out just because of it. In fact, exercise can be an approach to vertigo relief! That means, it can help with addressing and managing your pain better.Exercising can help you manage your vertigo symptoms by:

  1. Helping improve your balance
  2. Helping improve your blood circulation
  3. Helping you sleep better at night for whole body restoration

We recommend these five exercises as they are the most recommended and safest workouts for people with vertigo: 

Neck Stretches

Neck stretches can help improve circulation in the inner ear and neck, which can alleviate vertigo symptoms. They are also easy to do anywhere and at any time, making them a convenient exercise option for those with vertigo.

Tai Chi

Tai Chi is a gentle, low-impact exercise that promotes balance and stability. It involves slow, flowing movements that help retrain the vestibular system and improve coordination, making it a great exercise for those with vertigo.

Balance Training

Balance training exercises like, standing on one foot or walking heel to toe, can help strengthen the muscles used for balance and improve stability. These exercises can also help reduce the frequency and severity of vertigo attacks.

Cardiovascular Exercise 

Regular cardiovascular exercise such as walking, jogging, or cycling can improve circulation and reduce stress, which can help alleviate vertigo symptoms. It's easy to do anywhere, doesn't require any equipment, and is good for your heart health. Just make sure to do them at a steady pace and not too fast—it might take longer than usual but it'll help you avoid fatigue and keep your balance steady throughout the entire workout.

Yoga 

Yoga seamlessly blends meditation, controlled breathing, and targeted postures to promote overall balance within your body. This practice can strengthen muscles and joints, improve flexibility, calm your mind, and reduce stress – all factors that can contribute to vertigo episodes. Additionally, yoga can improve posture, boost your metabolism, and enhance your overall well-being. Its accessibility, requiring minimal equipment and adaptable to your own pace, makes it a fantastic option for managing vertigo and promoting a healthier lifestyle.

There are specific yoga postures which can stimulate the nervous system and the balance centers in the inner ear. These poses can also help improve concentration and focus. These positions have a direct effect on the body’s sympathetic nervous system while also stimulating blood circulation to the head and other parts of the body.

  • Shanmukhi Mudra

This yoga position can help calm the brain and the nervous system. It also helps in preventing and reducing anxiety, irritation, or anger. People who practice this move report that it helps relax and rejuvenate their eyes, facial nerves, and tissues.

  • Paschimottanasana

This yoga position mainly acts as a stress reliever. It can help diminish your anger, anxiety, and irritability. Also, it can bring balance to the menstrual cycles. This is excellent for women who just gave birth.

  • Salamba Sirsasana

This move can help overcome problems of the kidneys, liver, intestines, stomach, and reproductive organs because of its reverse-pull effect of gravity on the organs. Apart from helping relieve patients of their vertigo attacks, when practiced for some period, it can also help stimulate the pineal and pituitary glands. These glands aid in the growth and production of sex hormones.

  • Halasana

This position helps open up and strengthen your shoulder, neck, abs, and back muscles. It can also relax the nervous system. As a result, it can reduce your stress levels and assist in stimulating the thyroid gland. This move can also significantly help women during their menopause stage.

  • Nadi Shodhan Pranayama

This process helps purify the blood and respiratory system. The deeper breathing can enrich the blood with much-needed oxygen while strengthening the respiratory system. It is also known to help balance the nervous system.

  • Shavasana

This yoga posture brings a more profound, meditative state of rest, which can facilitate the repair of your cells and tissues, and it can also release stress. As a result, it can cause a reduction in blood pressure, insomnia, and anxiety.

In short, healthy and pure blood flow to your brain cells is the essence of the process in helping reduce vertigo attacks. Some yoga positions can help stimulate the nervous system and purify the blood, which goes to the brain. The specific yoga poses listed above can be a great help and therapy for vertigo patients.

exercise, vertigo relief

Maximize the Benefits of Your Exercise Routine with an Upper Cervical Chiropractor

Remember, exercising despite vertigo is safe and possible. It's okay to take baby steps and be kind to yourself. With determination, the right support, and an approach to your pain, you can overcome vertigo and lead an active, healthy life. One of the most effective and reliable vertigo relief support you can give yourself is Upper Cervical Chiropractic Care.

It’s an excellent technique that you can use to improve your brain to body communication and help improve your vertigo symptoms. If you’ve had neck or head injuries like concussions, TBI, and whiplash in the past, be sure to schedule a quick consultation with a board-certified Upper Cervical doctor. 

Doing so will help you correct spinal misalignments in the neck vertebrae that prevent your body from functioning smoothly and dealing with symptoms like vertigo attacks and headaches.

What to Expect from Upper Cervical Care for Vertigo Relief: Is It Safe?

Upper Cervical Care is a particular approach to chiropractic focused on the top two vertebrae in the neck - the atlas and axis. It aims to correct misalignments in these vertebrae that could cause a variety of health problems, including vertigo.

While many people have experienced significant relief from vertigo and other symptoms through Upper Cervical Care, it would help to set your expectations before receiving adjustments.

Notably, while the technique itself is gentle and precise, it’s not uncommon to experience temporary soreness or discomfort after an adjustment. This usually resolves within a few days because it’s just your body’s way of responding to the corrected posture.

Naturally, when your spine has been twisted or misaligned for so long, the rest of the body conforms to the structure. This can stiffen the muscles, joints, and even affect several structures. So, when an Upper Cervical doctor applies the adjustment, the body will take time to ease back into proper form.

Despite this, many people have found Upper Cervical Care to be a safe and effective way to manage their vertigo. The benefits of this approach include reduced pain, improved range of motion, fewer headaches, migraine, or vertigo episodes, and just better overall health and wellness. In addition, many patients have reported improved sleep, better digestion, and reduced stress levels.

What You Should Do to Support Your Upper Cervical Care Regimen

After the adjustments, your body starts to mend itself, easing displaced or twisted spinal bones back into place, removing undue pressure on the joints and muscles on your neck, shoulders, and upper back and restoring normal nerve signal transmission. Because of that, it would be wise to practice a few tips to support your Upper Cervical Care regimen. Here are a few things you should keep in mind:

  • Remember that communication is key: Talk to your chiro about how you feel and feel free to ask for advice that will help improve your lifestyle choices.
  • Follow through with recommended exercises: Chiropractors often suggest exercises that can help your body maintain the benefits of an adjustment for a longer period.
  • Stay hydrated: Drinking water helps keep your muscles and joints flexible, which can enhance the effect of adjustments.
  • Maintain good posture: This will help keep your spine in alignment while the rest of the body heals and recover.
  • Follow a balanced diet: Eating a balanced diet rich in lean proteins, fruits, vegetables, and whole grains can aid your body's healing process and overall health.
  • Regular visits: Regular adjustments can help maintain alignment and prevent minor issues from becoming major ones.
  • Rest well: Ensuring you have a comfortable, supportive mattress and pillow can aid in maintaining spinal alignment.

Remember, everyone's body is different, so what works best for you could be different from what works for someone else. Listening to your body and maintaining open communication with your chiropractor can help ensure that you get the most out of your care regimen.

If you have been diagnosed with vertigo and experience regular episodes despite being treated by conventional medicine, find yourself an accredited chiropractor in your area! Let’s help you find out using the Upper Cervical Awareness: Find-a-Doctor page.

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