Cervicogenic vertigo, also known as cervical vertigo, is caused by a dysfunction in the structures of the spine in the neck region. This dysfunction alters the information that the brain receives about the position and movement of the body, causing dizziness and disorientation.
The symptoms of vertigo affect the quality of life, so it is necessary to find a solution. In addition to medical treatment and physiotherapy, there are exercises that can be performed at home to try to alleviate the discomfort.
What to consider before starting the exercises?
It is important to note that, in addition to cervical vertigo, there are other types of vertigo. Some come from ear problems, while others originate from diseases located in the brain.
The exercises we suggest below are designed to improve the symptoms of vertigo of cervical origin, that is, those caused by a spinal condition.
The movements we will show you will not be effective for other types of vertigo.
On the other hand, when starting a routine of this type, you should pay close attention to your body and its responses. The movements should feel pleasant, smooth and controlled. You should not overexert yourself or feel pain.
Avoid sudden or rapid changes in position. This could be counterproductive and aggravate symptoms.
It is possible to experience dizziness while performing exercises to treat cervical vertigo. If this is the case, stop and wait for it to go away. You should also stop immediately if you experience neck pain, tingling, or cramping.
To minimize discomfort, take breaks between each exercise and wait at least 30 seconds before continuing with any daily activity.
10 Exercises to Treat Cervical Vertigo
With the above precautions in mind, you can try any of the ten exercises that help minimize the lack of balance and dizziness caused by cervical problems. With patience and perseverance, symptoms should improve after weeks of regular practice.
1. Neck rotations
This simple exercise, known as head shake, consists of turning the head from side to side and saying “no”. It is also an option to address spondyloarthritis and to treat cervical vertigo
The step by step is as follows:
- Begin standing or sitting comfortably with your back straight and your shoulders relaxed, down and away from your ears.
- Slowly turn your head to the right, as if you were looking over your shoulder.
- Hold the position for 30 seconds.
- Gently return to the starting pose.
- Repeat the movement, turning your head to the left and holding for another 30 seconds.
Perform 20 repetitions, twice a day.
2. Nod your head
This movement involves cervical flexion and extension, as if saying “yes”. It is also useful for spondyloarthritis and this is how to do it correctly:
- Sit or stand with your back straight and shoulders relaxed.
- Tilt your head forward, bringing your chin toward your chest.
- Hold this position for 30 seconds.
- Slowly return to the initial pose.
- Now tilt your head back, looking up at the ceiling.
- Hold this position for 30 seconds.
Repeat 20 times, twice a day.
3. Ear to shoulder
This movement is intended to stretch the upper trapezius muscle and relieve tension in the neck. Here’s what you should do:
- Sit or stand with your back straight and your shoulders relaxed, back and down.
- Slowly tilt your head to one side, trying to bring your ear closer to your shoulder, looking straight ahead.
- With the hand on the same side you are leaning towards, apply downward pressure on the skull so that it descends further and the ear is increasingly closer to the shoulder.
- Hold this position for 15-30 seconds.
- Gently return to the starting position and move to the other side.
Repeat the exercise 20 times, twice per day.
4. Nod over the shoulder
With this simple movement you help improve mobility in the cervical area. Here’s what you should do:
- Stand or sit upright with your back straight and shoulders relaxed.
- Turn your head toward one shoulder without losing your upright, relaxed posture.
- From this position, lower your chin towards your shoulder and then lift it up, as if saying “yes” to the side.
- Repeat the chin-up and lower movement 4-5 times.
- Perform the same steps with the opposite side.
5. Chin lift
The chin lift is an exercise that helps you gain strength in the cervical area. Here’s how to do it properly:
- Lie on your back on a flat, comfortable surface, such as a yoga mat or table.
- Bring your chin towards your chest, keeping the back of your neck away from the horizontal, while not straining your neck. Try to maintain a neutral position.
- Hold for 3 seconds and then relax.
As you gain strength, you can increase the length of time you hold your chin close to your chest. The goal is 45 seconds.
Practice in 3- to 6-second increments every day. Perform three repetitions, twice per day.
6. Isometric rotations in neutral position
Isometric exercises offer a controlled way to regain muscle strength without excessive movement. They are ideal for strengthening and improving neck stability.
This is how you should perform the rotations we propose:
- Sit or stand with your back straight and shoulders relaxed.
- Place your hand next to your temple, on the same side you will do the exercise.
- Try to turn or rotate your head towards the shoulder on the side where you have your hand.
- Using gentle pressure, resist with your hand and prevent movement, allowing the head to remain in a neutral position.
- Hold the pressure and resistance for 5 seconds and relax.
Perform three repetitions for each side, twice a day.
The lack of obvious movement may make you think you’re not doing anything. However, the resistance activates the neck muscles.
7. Isometric head rotation at end range
This is a variation of the previous exercise. You should feel the activation of the neck muscles when doing it. Here’s how to do it:
- Sit or stand with your back straight and shoulders relaxed.
- Instead of starting in a neutral position, rotate your head over your shoulder as far as is comfortable.
- Place your hand on the outside of your head, on the side you turned to.
- Apply resistance to prevent the head from turning further, but attempt to perform the turn anyway, against the resistance of the hand.
- Hold for 5 seconds and relax.
8. Ear to shoulder isometric exercise in neutral position
This exercise tenses the neck muscles without causing a significant change in their length. This will help improve muscle strength in a controlled manner.
This is how you should perform the ear to shoulder isometric exercise:
- Keep your head in a neutral position, looking forward.
- Place your hand on one side of the head, applying enough pressure to keep it from moving.
- Instead of twisting, as in previous exercises, you will now resist the inclination of the ear towards the shoulder. To do this, apply force with your head downwards and to the side, as if you were trying to bring the ear to the shoulder.
- Hold this resistance position with hand strength for 5 seconds.
9. Ear to shoulder isometric exercise at end range
Follow this step by step:
- Tilt your head, placing your ear next to your shoulder, to a comfortable position.
- Bring your hand to the temple on the side you leaned and place it between your ear and shoulder.
- Apply pressure with your hand to keep the head from moving.
- Try to lower your ear further towards your shoulder and find the resistance offered by your hand.
- Hold the isometric position for 5 seconds.
- Relieve and relax.
10. Isometric back head flexion
This is the last exercise in this simple routine that helps strengthen the neck and help treat cervical vertigo. What you should do is the following:
- Place one of your hands behind your head to support it.
- Try tilting your head back, applying resistance with your hand, to prevent movement.
- Maintain a neutral skull position.
- Hold for 5 seconds and release.
Repeat three times in a row, twice per day.
Seek opinion from specialists
Addressing your dizziness and balance issues requires an accurate diagnosis. Visiting a doctor will help you determine the cause of your condition and rule out other types of vertigo.
Once you have confirmed that the origin of your discomfort is a neck problem, you can begin with the exercises in your routine. However, do not dismiss the opinion and support of a specialist.
Although these exercises can be useful to relieve symptoms, the work of a physiotherapist is required in parallel to carry out specific mobilization routines. There are specific maneuvers and techniques that only kinesiologists can implement to treat cervical vertigo.
With your doctor, you can discuss additional therapies and even foods to prevent vertigo. He or she may also prescribe medications that are necessary for your condition.
Change your habits to support exercises against cervical vertigo
In addition to the simple exercises to do at home that we have mentioned, your cervical vertigo could be improved with daily care. Simply avoiding sudden movements with the neck and not lifting heavy loads is enough to prevent complications.
It is also advisable to maintain good posture throughout the day and take frequent breaks to change position, especially if you work sitting at a desk.
Applying heat or cold to the neck also helps relieve muscle tension. The same goes for gentle massages to the cervical region.
Although dealing with dizziness and lack of balance can be a constant challenge, proper exercises and the guidance of a specialist are pillars of treatment. Integrate the care we share with you into your daily routine, listen to your body’s signals and always seek professional advice to enjoy a better quality of life.
