Vertigo is more than just feeling dizzy—it’s a spinning sensation that can make the world seem like it’s moving around you. While occasional dizziness may pass quickly, frequent vertigo can seriously affect daily life. Walking steadily, driving safely, or even focusing at work can become difficult, leading to frustration and reduced confidence. Over time, this loss of balance impacts independence and overall quality of life.
Fortunately, balance exercises for vertigo can make a big difference. By improving balance, strengthening the vestibular system (the part of the inner ear that controls stability), and retraining the brain, many people find relief from vertigo symptoms.
In this article, we’ll share the best exercises for vertigo that naturally help manage dizziness, restore steadiness, and support a more confident, active lifestyle.
Understanding Vertigo and Balance Issues
What is Vertigo?
Vertigo is a feeling that you or your surroundings are spinning, even when you are still. It is not a disease but a symptom, often linked to problems in the inner ear. Common causes include:
- Benign Paroxysmal Positional Vertigo (BPPV): Tiny crystals in the inner ear move out of place.
- Vestibular Disorders: Conditions that affect the balance system in the inner ear.
- Inner Ear Infections or Inflammation: These can disturb signals sent to the brain about balance and movement.
Common Causes of Dizziness and Balance Problems
Understanding the causes of dizziness and imbalance helps you recognize when to seek dizziness treatment physiotherapy.
- Inner Ear Conditions (BPPV – Benign Paroxysmal Positional Vertigo)
BPPV occurs when tiny crystals in the inner ear move out of place, causing sudden spinning sensations, especially when changing head position.
- Vestibular Neuritis or Labyrinthitis
Triggered by viral infections, these conditions inflame the inner ear or vestibular nerves, leading to dizziness, imbalance, and sometimes nausea.
- Meniere’s Disease
Linked to excess fluid in the inner ear, Meniere’s disease can cause vertigo, tinnitus, hearing loss, and a feeling of fullness in the ear.
- Concussion or Head Injury
Head injuries can disrupt the communication between the brain and inner ear, resulting in dizziness, imbalance, and difficulty focusing. - Age-Related Balance Decline
As we age, changes in vision, muscle strength, and inner ear function increase the risk of dizziness and falls.
- Stress and Anxiety-Related Dizziness
High stress or anxiety can affect breathing and blood flow, causing lightheadedness or unsteadiness.
Top 5 Exercises to Improve Balance and Reduce Vertigo
Struggling with dizziness can affect daily life, but the right exercises to reduce vertigo can help restore balance and stability. Below are five effective techniques often recommended by doctors and physiotherapists
1. Brandt-Daroff Exercises
Step-by-step:
1.Sit upright on the edge of your bed.
2.Quickly lie down on one side, keeping your nose pointed upward at a 45° angle.
3.Stay in this position for about 30 seconds or until dizziness fades.
4.Return to sitting upright.
5.Repeat on the opposite side.
How it helps:
This is one of the most common vertigo balance exercises for BPPV. It helps reposition tiny crystals in the inner ear that often cause dizziness.
Frequency:
Do this 2–3 times daily or as advised by your doctor.
2. Epley Maneuver (Canalith Repositioning)
How it works:
The Epley Maneuver gently guides inner ear crystals back to their correct place, making it one of the best exercises for vertigo caused by BPPV.
Step-by-step (simplified):
1.Sit on your bed with your legs straight.
2.Turn your head 45° to the affected side.
3.Quickly lie back with your head slightly tilted backward.
4.Hold for 30–60 seconds.
5.Slowly turn your head 90° to the other side.
6.Roll onto your side, looking down.
7.Sit up slowly.
Why it’s effective:
Doctors often recommend the Epley Maneuver as one of the most successful exercises to reduce vertigo symptoms.
3. Semont Maneuver
What it is:
The Semont Maneuver uses quick side-to-side body movements to shift inner ear crystals out of the problem area.
Benefits:
- Clears dizziness quickly for some patients.
- Useful when the Epley Maneuver doesn’t fully work.
Caution:
Because the movements are fast, it’s best performed under the guidance of a healthcare provider.
4. Tai Chi for Balance
Why it helps:
Tai Chi is a gentle form of exercise that combines slow, controlled movements with breathing and focus. It’s especially effective for anyone looking at how to improve balance with vertigo in a safe way.
Benefits:
- Improves balance and coordination.
- Builds leg strength and flexibility.
- Reduces stress and increases mental clarity.
Best for:
Older adults or anyone looking for low-impact home exercises to reduce vertigo dizziness.
5. Balance Training Exercises (Standing, Walking, Heel-to-Toe)
Simple home drills:
- Stand on one leg for 10–20 seconds, then switch.
- Walk heel-to-toe in a straight line, like walking on a tightrope.
- Use a balance board or cushion to challenge stability.
How it helps:
These standing balance drills for vertigo strengthen core and leg muscles, improve posture, and reduce the risk of falls.
Tips for Doing Vertigo & Balance Exercises Safely
- Start with medical guidance – Always consult your doctor before beginning.
- Choose a safe environment – Practice near a wall, railing, or sturdy chair for support.
- Begin slowly – Take small steps and progress gradually.
- Listen to your body – Stop immediately if dizziness or nausea becomes severe.
- Stay consistent – Short, daily practice brings the best results.
When to Seek Medical Help
- If vertigo continues despite exercises: Home remedies may not be enough.
- If dizziness gets worse or causes falls: This can increase your risk of accidents.
- See a GP or ENT specialist for diagnosis: A healthcare professional can recommend the right plan.
- Treatment options are available: From vestibular rehabilitation to medication, tailored care can make a difference.
Conclusion
Vertigo can feel overwhelming, but the good news is that it can often be managed with simple vertigo balance exercises and lifestyle adjustments. By practicing regularly, you can improve balance and vertigo symptoms naturally.
To recap, the top 5 exercises to reduce vertigo are:
- Brandt-Daroff Exercises
- Epley Maneuver
- Semont Maneuver
- Tai Chi or Yoga
- Balance Training Exercises
Remember, consistency is key. Whether you’re practicing head and eye exercises for vertigo relief or simple standing balance drills, daily effort builds confidence and stability.
Start your journey to better balance with The Movement Mill—discover how the right exercises can steady your steps and reduce vertigo today.
👉 If vertigo is affecting your daily life, consult The Movement Mill to find the right treatment plan and exercises for you.
