It sounds like you’re describing benign paroxysmal positional vertigo (BPPV), which happens when tiny calcium crystals (otoconia) in the inner ear move into the wrong semicircular canal, triggering spinning sensations or dizziness. Here’s a detailed guide:
1. Epley Maneuver (Canalith Repositioning)
- Purpose: Moves the crystals back to their proper location in the inner ear.
- Steps (simplified):
- Sit upright and turn your head 45° toward the affected ear.
- Lie back quickly with your head slightly hanging off the edge of the bed. Hold 30–60 seconds.
- Turn your head 90° to the opposite side without raising it. Hold 30–60 seconds.
- Roll onto your shoulder, keeping your head angled. Hold 30–60 seconds.
- Slowly sit up.
Most people notice improvement within a day or two, but repeat maneuvers may be needed.
2. Brandt-Daroff Exercises
- Useful if vertigo persists.
- Steps:
- Sit on the edge of the bed.
- Lie down on one side with head slightly tilted upward.
- Stay for 30 seconds, then sit up.
- Repeat 5–10 times, 2–3 times daily.
3. Lifestyle Adjustments
- Move slowly: Avoid sudden head movements.
- Sleep slightly elevated: Helps prevent crystals from triggering nighttime vertigo.
- Avoid tilting your head backward: Especially when washing hair or stretching.
4. When to See a Doctor
- Severe or persistent vertigo.
- Vertigo accompanied by hearing loss, ringing in ears, or neurological symptoms.
- A professional can perform diagnostic tests and guide maneuvers safely.
💡 Bottom line: Most inner ear crystals can be repositioned safely at home using the Epley maneuver or Brandt-Daroff exercises. Persistence and careful head movements are key.
I can also make a step-by-step visual guide showing head positions for the Epley maneuver, so it’s safe and easy to do at home.
Do you want me to make that visual guide?
