Vertigo is a symptom of an underlying condition. Once you trigger this symptom, you will likely lose some good minutes or hours of your precious day. Not just that, if it happens while you’re in the middle of something significant, or say you’re walking or driving, it can lead to an accident or severe repercussions.
It’s not uncommon for people to look for natural remedies for vertigo. After all, one or a combination of these natural ways may effectively manage vertigo and help you cope during an episode. Here are some natural relief options that may be useful in handling or managing sudden bouts of spinning sensations.
#1. Epley Maneuver
The Epley Maneuver may be an excellent option to relieve your vertigo when you have vertigo caused by BPPV or Benign paroxysmal positional vertigo. By doing a sequence of specific head movements, you can potentially remove dislodged inner crystal ears from the fluid-filled canals of your vestibular system. Most of the time, patients with BPPV do the Epley Maneuver with supervision. But, you can do it at home by following these steps:
- Get in a sitting position at the edge of your bed, then turn your head upwards to 45 degrees towards the affected ear.
- Lie down quickly on a pillow, then slowly face up
- Wait. These movements will trigger vertigo, so you have to give yourself some time, about 30 seconds, to let the episode subside.
- Turn your head up to 90 degrees and wait for another 30 seconds.
- Turn your head until you are facing the floor. From here, sit up slowly.
You may watch YouTube videos demonstrating this maneuver to help you execute it properly. Or, when in doubt, consult your primary healthcare provider and ask for guidance and supervision while performing the exercise.
#2. Proper Breathing
Breathwork can do wonders. When vertigo strikes, get yourself to a safe spot, close your eyes and shift your focus to your breath for a few minutes. This may also help reduce or lower your stress levels. There are different breathwork exercises you can try. When you search online, there will be a variety of options that will appear. However, the easiest to execute and remember may be the belly breathing technique.
Here are the essential steps for this technique:
- Relax your abdominal muscles by allowing your stomach to protrude with your diaphragm dropped into your abdominal cavity.
- Take slow breaths by counting to three during each inhale and exhale.
This simple breathwork can help you relax and improve your oxygen and blood circulation to and from your brain, which can help prevent or relieve vertigo attacks.
#3. Head Rotations
Sometimes, you need a quick restart to correct the signals your brain receives. For example, you can try moving your head in slow rotation motions on each side which can reset the signals sent by your ear to your brain back to zero.
Head rotations are undoubtedly among the simplest natural remedies for vertigo that you can do anytime and anywhere. So, we strongly suggest including them in your routine, especially when you frequently experience spinning sensations.
#4. Finding The Horizon Line
There are times when vertigo happens when the eyes send incorrect signals to the brain. This is common during travel when you get car sick or seasick. This can occur when your ears and eyes receive mismatching signals about your movements. Unfortunately, miscommunication between your balance organs can significantly impact your vision. To combat this effect, we suggest looking at a far horizon and focusing intently on that specific spot for a few minutes.
#5. Eye Exercises
You can also improve your vertigo symptoms through different eye-related exercises. But before you proceed in doing eye exercises, you must be in a safe and comfortable environment in case dizziness or vertigo occur.
Just like any other exercise, you must do such activities slowly. Then you can gradually increase your routine as you get used to the motion. Here are a few eye-related exercises you can try:
This exercise makes you move your head while maintaining your gaze on one spot. Here’s how you can do it:
- Ensure you are sitting in a safe and comfortable environment.
- Extend your one arm and raise your thumb directly in front of you
- Focus your eyes on your thumb and do not look away.
- Once your eyes are fixed on the thumb, turn the head from left to right.
Unlike gaze stabilization, this exercise lets you move your eyes while keeping your head steady. Here are its basic steps:
- Extend your one arm and raise your thumb directly in front of you
- Focus your eyes on your thumb
- Maintain your focus on the thumb as you move it from side to side
For this exercise, you must keep your head still and move your eyes quickly.
- Place two objects on a horizontal surface. Maintain the exact alignment of the objects and your sight. Make sure they are close enough to see both without needing to move your head.
- Focus your eyes on one of the objects.
- Quickly shift your focus to the other object using only your eyes while keeping your head still.
- Repeat these movements several times, alternating the gaze on each object.
Saccade and vestibulo-ocular reflex
- Place two horizontal objects within your sight level, or you can stretch both arms with the thumbs raised.
- Look at one of the thumbs and tilt your head forward.
- Move your eyes to look at the second thumb while keeping your head still.
- Slowly turn your head towards the second thumb.
- Repeat in the opposite direction until you’ve done several repeats on both sides.
- Place a transparent object at eye level. You can use an eye chart on a wall.
- Focus on the most prominent letter on the chart.
- Make sure to position the head on the same level as the chart.
- Close your eyes.
- While keeping your eyes closed, turn your head away gently from the chart while imagining that your eyes still focus on the same spot.
- Open your eyes and check if the letter you were looking at is still in focus. If not, adjust your gaze until you gain focus.
- Repeat several times in each direction.
#6. Upper Cervical Care for Vertigo
Upper cervical chiropractic adjustment is one of the most recommended natural remedies for vertigo. That’s because sometimes, a misalignment in your upper cervical spine is the culprit of the dizziness and imbalance your brain perceives. A misalignment cause stress and pressure on your brainstem, sending distorted and incorrect signals to your brain. In return, your brain responds to the wrong signals it gets, which triggers many symptoms, including debilitating vertigo.
To help you manage the misalignment, you must only consult a certified and well-trained upper cervical chiropractic doctor to ensure your safety and get the proper care that suits your needs. Once your spine returns to proper alignment, your body will slowly regain its natural healing ability.
Got More Questions About the Best Natural Remedies for vertigo?
There you have it; our list of the most highly recommended natural remedies for vertigo. Which ones have you tried? We hope you take advantage of our discussion so you can begin coping better during your episodes.
Additionally, we hope you consider tapping into upper cervical chiropractic. It’s proven helpful for many people who experience spinning sensations related to previous neck trauma and poor posture.
To get started, you can explore our upper cervical chiropractic doctors directory and find the nearest and trusted chiropractor in your area. Book your appointment and don’t hesitate to ask as many questions as you need about the best natural and holistic options for spinning sensations relief.