It sounds like you’re describing benign paroxysmal positional vertigo (BPPV), which is often caused by tiny calcium crystals (otoconia) in the inner ear. These crystals can disrupt balance, leading to dizzy spells or vertigo, especially when you move your head.
Here’s a safe, evidence-based approach to reduce vertigo:
1. Epley Maneuver (Most Common)
The Epley maneuver helps reposition the crystals back to the part of the inner ear where they won’t trigger dizziness.
Steps
- Sit on a bed with your legs extended.
- Turn your head 45° toward the affected ear.
- Lie back quickly so your head hangs slightly over the edge of the bed.
- Hold for 30–60 seconds.
- Turn your head 90° to the opposite side.
- Roll your body onto that side, turning your head another 90° (now facing down).
- Slowly sit up, keeping your head turned.
Repeat 2–3 times per day if needed. Most people notice improvement within a few days.
2. Brandt-Daroff Exercises (Daily Home Exercise)
- Sit upright, then lie down on one side with your nose pointing up at a 45° angle.
- Stay 30 seconds, return to sitting, then repeat on the other side.
- Repeat 10 times per session, 2–3 times daily.
- Helps the brain adapt to the misplaced crystals over time.
3. General Tips
- Avoid sudden head movements until symptoms improve.
- Sleep slightly elevated for a few days if needed.
- Stay hydrated and avoid alcohol, which can worsen dizziness.
4. When to See a Doctor
- Vertigo lasts more than a few weeks or recurs frequently.
- You experience hearing loss, tinnitus, or severe headache.
- Symptoms don’t improve after 1–2 weeks of home exercises.
💡 Bottom line:
BPPV is common and usually treatable with simple maneuvers like the Epley or Brandt-Daroff exercises. With consistent practice, vertigo often improves within days to a couple of weeks.
If you want, I can make a step-by-step visual guide for the Epley maneuver and Brandt-Daroff exercises so you can do them safely at home. Do you want me to do that?
