It sounds like you’re describing benign paroxysmal positional vertigo (BPPV), which is caused by tiny crystals (otoconia) in the inner ear becoming dislodged. The good news: there are safe, effective maneuvers to help these crystals return to their proper place, reducing dizziness and vertigo.
🌀 1. Epley Maneuver (Most Common)
- Often done under supervision at first
- Step-by-step:
- Sit upright on a bed and turn your head 45° toward the affected ear
- Lie back quickly with your head hanging slightly off the bed (keep 45° angle)
- Hold 30 seconds–1 minute
- Turn your head 90° the other way, hold again
- Roll onto your shoulder in the direction your head is facing, hold
- Sit up slowly
- Usually repeated 1–3 times a day until vertigo improves
🌀 2. Semont (Liberatory) Maneuver
- Faster, used sometimes when Epley doesn’t work
- Involves moving quickly from one side to the other while lying down
- Can be guided by a physiotherapist
🌀 3. Brandt-Daroff Exercises (Home Maintenance)
- Repeated at home to prevent recurrence
- Sit upright on the edge of a bed
- Lie down on one side, hold 30 seconds
- Return to sitting, then lie down on the other side
- Repeat 5–10 times, 2–3 times daily
🩺 Tips & Safety
- Do not perform if you have neck/spine problems without supervision
- See a doctor or vestibular therapist if:
- Vertigo is severe, persistent, or accompanied by hearing loss, tinnitus, or neurological symptoms
- Avoid sudden head movements until vertigo improves
💡 Bottom line: Most cases of BPPV respond well to the Epley or similar repositioning maneuvers. With proper guidance, many people feel relief in 1–2 weeks.
If you want, I can make a step-by-step illustrated guide for the Epley Maneuver at home, showing exactly how to move your head safely to reduce vertigo.
