Imagine standing still, but the room spins around you like you’re stuck on a merry-go-round. That’s vertigo — a dizzying sensation that makes you feel off-balance and out of control. If this sounds familiar, don’t worry. Vertigo is common, and it’s something you can manage with the right steps.
Let’s explore what vertigo is, what causes it and the best ways to treat it — both with medical help and natural methods.
What Is Vertigo?
You’ve probably felt dizzy before, but vertigo is different. It’s not just feeling wobbly or faint — it’s the sensation that you or everything around you is spinning, tilting or rocking. Picture stepping off a fast carnival ride or being on a boat in choppy water. That’s what vertigo feels like. It might occur for a few seconds or stick around for hours, sometimes even days. When it strikes, simple things like walking to the kitchen or driving to the store are a challenge.
However, vertigo isn’t a sickness on its own. It’s a sign that something’s off, usually in your inner ear or brain — parts of your body that keep you balanced. Knowing this helps you figure out what’s causing it and how to fight back. Whether it’s a quick spin or a long wobble, you don’t have to live with it forever.
What Causes Vertigo?
Vertigo occurs for many reasons, and finding the cause is your first step to feeling better. Let’s break down the most common triggers in a way that’s easy to understand:
• Tiny ear crystals — Inside your ears, tiny crystals help you sense where you are. Sometimes, they get knocked loose — like marbles rolling where they shouldn’t. When you move your head fast, like turning in bed, it can make the room spin. This is called benign paroxysmal positional vertigo, or BPPV for short. It’s very common.
• Inner ear trouble — Your inner ear is like a balance boss. If it gets infected or fills up with extra fluid — like in Meniere’s disease — it interferes with your brain’s signals and leaves you dizzy.
• Head injuries — Ever seriously bump your head? A jolt from a fall or accident can shake up your balance system, making vertigo stick around.
• Migraines — If you get migraines, vertigo often tags along. It’s like an extra punch some people feel with those pounding headaches.
• Medications — Some pills, especially those that affect your brain or ears, throw your balance off as a side effect.
In very rare cases, vertigo might hint at something bigger, like a stroke. But don’t panic — these is uncommon. The good news? Once you know what’s behind your vertigo, you can address it. Whether it’s those lost ear crystals or a migraine, there’s a way to get relief.
How Is Vertigo Diagnosed?
If vertigo’s interfering with your life, a holistic health care provider can help figure out why. First, they’ll ask you questions: When does it happen? How long does it last? What makes it worse? Then, they might do some easy tests. One common test is called the Dix-Hallpike maneuver, which involves tilting your head in certain ways to see if the spinning kicks in.1 This helps reveal if those ear crystals are out of place.
If the vertigo persists, scans like an MRI, which peek at your brain or ears to make sure nothing serious is going on, are sometimes recommended. Once you get to the root of what’s causing your vertigo, you can move on to the right treatment.
What Are the Best Treatments for Vertigo?
When vertigo hits, you want relief fast. Here are some common vertigo treatments:
• Physical therapy — This is like a workout for your balance. A therapist shows you moves to help your brain get used to the wonky signals from your ears. It’s called vestibular rehab, and it cuts down dizziness over time. In fact, for most patients, particularly older adults with vestibular disorders, physical activity and targeted exercises are key.
Vestibular rehabilitation therapy is a specialized form of physical therapy that uses specific exercises and head movements to help your brain compensate for inner ear problems. These exercises help improve balance, reduce dizziness and enhance overall stability by retraining the vestibular system. Vestibular rehabilitation is remarkably effective in restoring balance and reducing vertigo episodes.2
• Epley maneuver — If BPPV’s your problem, this is a common solution. It’s a simple head-turning trick that slides those loose ear crystals back where they belong. Your doctor can do it, and you can also learn how to do it at home. Follow these steps to do the Epley maneuver:
1. Start by sitting on the edge of your bed.
2. Tilt your head 45 degrees to whichever side is causing vertigo.
3. Quickly lie flat on your back while still keeping your head turned. Your shoulders should now be resting on the pillow, and your head should be reclined. Wait for 30 seconds.
4. Without raising your head, turn it 90 degrees to the opposite side. Your head should now be looking 45 degrees in the opposite direction. Wait for another 30 seconds.
5. Turn your head and body another 90 degrees in the same direction, so you are lying on your side. Wait for another 30 seconds.
6. Carefully sit up.
What Natural Remedies Help Vertigo?
Often, you can find relief from vertigo with simple, natural methods, including:
• Vitamin D — In people with BPPV and low vitamin D levels, vitamin D supplementation decreases the number of relapses.3 Ideally, get your vitamin D from regular sun exposure.
• Ginkgo biloba — Ginkgo biloba improved vertigo in patients with vertebrobasilar artery insufficiency and cervical vertigo, with minimal adverse reactions.4
• Tweak your diet — Skip caffeine and alcohol — they affect your ears. Instead, add ginger to your food or sip ginger tea to settle nausea. Staying hydrated by drinking plenty of pure water also helps stop dizziness from getting worse.
• Sleep well and relieve stress — Stress often makes vertigo worse. Try a walk outdoors in nature, gentle yoga or talking with a friend to help you relax. Further, when you’re rested, your balance system works better. Use these 33 tips to optimize your sleep routine.
• Press your wrist — Feeling woozy? Press the inside of your wrist — about two fingers below the base of your hand. This acupressure trick helps calm nausea fast.
When Should You Get Emergency Help?
Most vertigo is not a cause for alarm, but sometimes it’s a red flag. Trust your gut — if it feels wrong, get help right away. If you notice these signs with your dizziness, don’t wait — call a doctor or head to the ER:
• A severe headache that won’t quit
• Trouble talking, like slurring your words
• Weak arms or legs
• Unusual vision changes, like seeing double or losing sight
Taking Control of Vertigo
Vertigo throws you for a loop, but it’s not the boss of you. Whether it’s loose ear crystals, a migraine or something else, you’ve got options. Physical therapy or the Epley maneuver, along with natural options like vitamin D, sleep and stress relief, help you find relief. Don’t let vertigo spin you out of control. Try these tips and picture yourself back on solid ground — steady days are ahead.
FAQs About Vertigo
Q: What’s the difference between vertigo and regular dizziness?
A: Vertigo feels like spinning or tilting — you or the room seems to move. Regular dizziness is more like feeling faint or unsteady.
Q: Can you treat vertigo at home?
A: Yes, for symptom relief, try ginger or hydration. Home remedies like vitamin D, ginkgo and lifestyle changes to address diet, sleep and stress also help. You can also learn how to do the Epley maneuver at home. If the vertigo persists or is severe, seek medical attention.
Q: How long does vertigo last?
A: It depends — some episodes are seconds, others hours or days. BPPV (ear crystals) often causes short episodes, while inner ear issues or injuries typically lead to longer spells.
Q: Is vertigo dangerous?
A: Vertigo is usually not dangerous, but in rare cases it may signal serious issues like stroke. Seek immediate medical help if you experience vertigo along with severe headache, slurred speech, weakness or vision changes.
Q: Does stress make vertigo worse?
A: Yes, stress worsens vertigo. Relaxation techniques like slow breathing, yoga, nature walks, social connection and prioritizing good sleep help manage stress-related vertigo.
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