It sounds like you’re talking about benign paroxysmal positional vertigo (BPPV), which is caused by tiny calcium crystals (otoconia) in the inner ear becoming dislodged. Here’s a clear, safe guide:
1. Epley Maneuver (Most Common Fix)
This is a series of head movements that helps move the crystals back to the correct part of the inner ear.
Steps (do slowly and carefully):
- Sit on a bed and turn your head 45° to the side that causes vertigo.
- Lie back quickly with your head slightly hanging off the bed. Hold 30 seconds.
- Turn your head 90° in the opposite direction without raising it. Hold 30 seconds.
- Turn your body and head another 90°, so you’re almost on your side. Hold 30 seconds.
- Slowly sit up.
✅ Repeat 2–3 times a day if needed.
2. Brandt-Daroff Exercises (For Home Use)
- Sit on the edge of a bed.
- Lie down on one side with your nose pointing up at a 45° angle. Hold 30 seconds.
- Sit back up.
- Repeat 5–10 times, twice daily, alternating sides.
3. General Tips
- Avoid sudden head movements until symptoms improve.
- Sleep with your head slightly elevated.
- Stay hydrated and maintain inner ear health.
- Do not use medications like meclizine for long-term relief—they only mask symptoms.
4. See a Doctor If
- Vertigo lasts longer than a few weeks or keeps recurring.
- You have hearing loss, ringing, or severe nausea.
- You’re unsure whether it’s BPPV—sometimes other inner ear or neurological conditions can mimic vertigo.
💡 Extra Insight:
BPPV is very common in adults over 50, and most people feel better after 1–3 sessions of the Epley maneuver, often without medication.
If you want, I can draw a simple diagram showing the exact head movements for the Epley maneuver—makes it much easier to do at home safely.
Do you want me to do that?
