Eye Exercises for Vertigo Relief: How They Work

eye exercises, chiropractor for vertigo

Anyone who visits a chiropractor for vertigo knows that the body perceives movements and maintains balance through the close interaction of several body parts. These include the ears, eyes, and the receptors attached to your neck joints and muscles. So, naturally, ensuring the optimal condition of these body parts can make a significant difference in your journey towards achieving lasting vertigo relief. So, you might find it helpful to look into promising tips like doing simple eye exercises. 

Chances are, you have already come across eye exercises for vertigo relief. A chiropractor for vertigo or other healthcare professional might have mentioned it during your consultation. Alternatively, you might have read about it while researching how to cope with your symptoms. 

So, do eye exercises work for vertigo sufferers? Let's look into this matter in our blog.

Eye Exercises Work: A Quick Overview

Eye exercises are among the main components of vestibular rehabilitation therapy, a remedy that works wonders for vertigo resulting from:

  • Benign paroxysmal positional vertigo
  • Brainstem, brain, or other CNS (central nervous system) lesions
  • Head injuries

Essentially, doing eye exercises help retrain the brain to adjust to situations that set off a dizzying spell or spinning sensation. They also make an excellent complementary self-care technique, especially when you seek other remedies like Upper Cervical Chiropractic. 

Here are examples of helpful eye training movements you can include in your weekly fitness routine:  

Gaze Stabilization

Helping your eyes refocus can help you send accurate signals to the brain, allowing you to avoid or lessen your spinning sensations. Here are the basic steps you must do to stabilize your gaze: 

  • Sit in a room free from distractions and hazards
  • Raise one arm at a 90-degree angle and put your thumb up
  • Focus your eyes on the thumb for 5 to 10 seconds
  • Move around your arm but maintain eye contact on your thumb for another 5 to 10 seconds
  • Repeat as many times as needed each week


Horizontal or saccade eye training comes in handy in improving the coordination, accuracy, and precision of your eye movements. Here's how you can do it: 

  • Place two subjects on the table and make sure they meet your gaze
  • Keep them close together so you can shift your gaze from one object to the next without moving your head 
  • Look at one of the objects, then quickly shift your attention to the other 
  • Repeat the movements several times each day

20-20-20 Rule

Long work hours spent in front of the computer screen can do a number on your eyes. So, you might find it helpful to follow the 20-20-20 Rule. The rule suggests taking a break every 20 minutes by looking at an object 20 feet away for 20 seconds. 


You probably know about the palming eye exercise if you do yoga. It's a perfect way to cope with stress and limit exposure to bright lights. Here are the key steps to doing the exercise correctly: 

  • Find a comfy place free from noise, bright lights, and other vertigo triggers
  • Sit with your back and cervical spine straightened 
  • Warm your hands by rubbing them together 
  • Place your hands on top of your eyes with the tips of your pinky fingers touching and making an inverted V shape 
  • Close your eyes and breathe deeply for 10 to 15 seconds
  • Visualize darkness and fill your mind with positive thoughts

eye exercises, chiropractor for vertigo

Relieving Vertigo Attacks Can Be Tricky

Over the years, doctors and researchers have identified several potential causes or triggers of a vertigo episode. Some of the most commonly reported triggers include the following:

  • Benign paroxysmal positional vertigo (BPPV)
  • Inner ear infection
  • Acoustic neuroma
  • Brain tumor
  • Head trauma
  • Postural imbalances in the neck
  • Meniere's disease
  • Vestibular migraines

Naturally, if you want to eliminate your spinning sensations, you need to resolve the root cause. To do that, you will need to get diagnosed by your physician and determine other potential contributors to your disorienting attacks. Then, you may need to take medications or get referrals to other healthcare professionals like a therapist, ear specialist, or an Upper Cervical Chiropractic doctor.

Can Vertigo Resolve on Its Own?

Because vertigo episodes can stem from all kinds of problems, there's no way of telling if the symptoms can disappear without seeking remedies. While some cases resolve independently, others take weeks or even months to improve. Some examples include those with positional vertigo disorders like BPPV.

As you might remember from previous articles published here at Upper Cervical Awareness, BPPV stems from displaced fragments of otoliths. These tiny calcium crystals confuse the vestibular organs, causing the brain to detect amplified movements after tilting the head at certain angles.

You might also notice frequent vertigo attacks if you have cervical subluxation – a common problem that arises from whiplash or other injuries that impact the neck.

Alternatively, you might have a fast-growing tumor on the vestibular nerve, causing your brain to detect distorted signals about your head's orientation or movement.

Indeed, it's crucial to get an accurate diagnosis of your condition. Once you know what specific vertigo-causing condition you have, it becomes easier to choose between the many vertigo remedies.

Explore Other Vertigo Relief Techniques

While vertigo attacks can come without warning, you have several options to work around your situation and manage your episodes. Besides doing the eye training exercises above, we suggest tapping into other well-established sources of vertigo relief, such as: 

Addressing Vitamin Deficiencies

A study published in the Neurology journal found that Vitamin D deficiency is common among people with positional vertigo. Hence, you might find it helpful to check for the same health concern and include Vitamin D supplements in your daily diet.

Yoga and Breathing Exercises

Yoga and mindfulness breathing are handy for people with recurring vertigo episodes. Notably, they can help relax the mind to better focus on detecting balance and movement signals. Adding yoga and breathing exercises to your daily routine might help you prevent vertigo from manifesting.

Diet Changes

The added pressure from swollen body tissues because of an allergic reaction or excessive water reabsorption can lead to debilitating episodes. So, it would help to avoid products that you are sensitive to. We also recommend steering clear food items containing high amounts of sodium because they tend to force the kidneys to retain excess water in your body.


Essential oils and diffusers are inexpensive and readily available. They also make good tools to use to combat vertigo episodes. While studies have yet to determine how aromatherapy helps reduce vertigo attacks, many patients swear by the benefits they enjoy from this remedy. Some of the go-to essential oils that people use in relieving their vertigo include the following:

  • Lemon balm oil
  • Ginger oil
  • Peppermint oil
  • Lavender oil

Upper Cervical Care 

Regular visits to a chiropractor for vertigo can help you cope with spinning sensations, regardless if you have peripheral or central vertigo. The technique addresses brain signal transmission arising from displaced C1 and C2 neck bones with the help of careful chiropractic adjustments. 

Limit Caffeine and Alcohol Intake

Both caffeine and alcohol cause adverse effects on your vestibular system – the group of inner ear organs that work hand in hand with your eyes to maintain balance and detect movements. Hence, you might find limiting your intake of booze, coffee, tea, chocolate, hot cocoa, and beer helpful in curbing your symptoms.

Address the Underlying Cause of Your Vertigo Attacks 

Because vertigo attacks can indicate a plethora of health concerns, you might find it helpful to get a comprehensive diagnosis from your primary doctor. This will help you assess your risks, make helpful lifestyle adjustments, and find suitable oral medications or other sources of vertigo relief.

Finding Relief With The Help of a Chiropractor for Vertigo

It can be tricky to navigate daily challenges when you have constant vertigo. Hence, we suggest tapping into Upper Cervical Chiropractic once you are confident that the underlying cause doesn't call for emergency care. A chiropractor for vertigo can look into your cervical spine to detect a vertebral subluxation and provide ample adjustments to dislodge the misaligned bones and release pressure on your nervous system. 

Notably, the topmost neck bones can shift by a few millimeters away from the body's central axis because of certain factors like:

  • Neck trauma
  • Head injuries 
  • Poor sitting posture
  • Repetitive movements that force the head to tilt downwards
  • Carrying a heavy bag or other items on one shoulder

Exploring this effective source of vertigo relief is a good idea, especially if other methods do not work for you. Alternatively, you can use it to complement other techniques to cope with your vertigo episodes. 

Check out the Upper Cervical Awareness directory of chiropractic doctors to find a nearby practice and schedule your consultation.

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The content and materials provided in this web site are for informational and educational purposes only and are not intended to supplement or comprise a medical diagnosis or other professional opinion, or to be used in lieu of a consultation with a physician or competent health care professional for medical diagnosis and/or treatment. All content and materials including research papers, case studies and testimonials summarizing patients' responses to care are intended for educational purposes only and do not imply a guarantee of benefit. Individual results may vary, depending upon several factors including age of the patient, severity of the condition, severity of the spinal injury, and duration of time the condition has been present.