In general, there are guidelines for managing vertigo that can be done at home.
After seeing a doctor and getting treatment, you still need to take care of yourself to anticipate if you experience an attack of vertigo, or to reduce the symptoms so far.
Independent Efforts to Deal with Vertigo
Vertigo attacks can make anyone feel anxious and confused. Apart from the spinning sensation it causes, it is also because it often appears unexpectedly.
The following are general handling guidelines that you can do, if a vertigo attack occurs:
- Sit down immediately. If a vertigo attack arises when you are in a standing position, then you should try to stay calm and hurry up and sit down. If you keep standing, you can lose balance, fall, and suffer serious injuries.
- While sleeping:
-Use good lighting if you get out of bed at night.
-Avoid lying on your side on the side of the head that experiences vertigo.
-Lay with your head higher than the body, for example using two pillows
-Move slowly when you wake up in the morning. Take a moment before you get up and walk out of bed.
- Avoid shaking or moving the head quickly.
- You should also avoid sports that require fast movements such as basketball and soccer.
- Be careful every time you do activities that make your head look up, like washing your hair in a salon or seeing a dentist. This change in position can trigger vertigo.
- Increase the consumption of water.
- Avoid consuming foods / drinks that can trigger vertigo, such as those containing caffeine or liquor. Cigarette smoke should also be avoided.
Exercises To Relieve Complaints of Vertigo
Disorders of the inner ear and changes in head position are often the most common precipitating factors for vertigo.
There are several types of exercises that can be done to reduce the onset of symptoms of vertigo, one of which is the Epley maneuver and Brandt-Daroff exercises:
- Sitting position in bed. Turn your head 45 degrees to the left until it approaches the shoulder. Put a pillow right under the shoulder.
- Move your body quickly and be careful to lie in bed with your head still tilted. The position of the pillow must be just below the shoulder. Lie for 30 seconds until vertigo subsides.
- When lying down, turn your head 90 degrees to the right and wait for up to 30 seconds.
- Position your head and body to the right side so that they face the floor for 30 seconds.
- Try to lift the body like a sit-up position. However, remain around the bed.
- Perform Epley maneuvers by reversing the above instructions for vertigo that occurs from the right ear.
Apply Epley maneuvers three times repeatedly before going to bed at night to overcome vertigo for the next 24 hours. You can learn Epley maneuvers through video tutorials.
Several alternative maneuvers can be done, one of them is Half Somersault or Foster Maneuver method which some vertigo sufferers can feel the benefits.
- Try to kneel and stare at the ceiling for a few seconds.
- Bend down with your head between your knees and forehead touching the floor. Maintain this position for about 30 seconds until the vertigo attacks stop.
- Tilt your head 30 seconds to the side of the ear that feels vertigo.
- Then lift your head quickly so that it is parallel to your back while your knees and hands are still touching the floor. Keep your head at a 45 degree angle for 30 seconds.
- Keep your head upright while tilting to the side affected by vertigo. Get up slowly.
- Repeat 15 minutes later if symptoms still feel.
Check yourself before you do vertigo management independently to find out the type of vertigo and complete treatment as appropriate.
By training yourself to be able to handle vertigo at home, it is hoped that it can reduce the symptoms you experience and you are better prepared to deal with vertigo attacks when you are in another location.