The Best Way to Treat Vertigo (and 3 Maneuvers You Can Try at Home)

Vertigo feels like the world is spinning or rocking, even when you're standing completely still. It's disorienting in a way that's hard to describe to someone who hasn't experienced it — and it can range from a brief, mild spin to something intense enough to make standing up feel impossible. The most common form of vertigo is called benign paroxysmal positional vertigo, or BPPV for short. BPPV occurs when small calcium carbonate crystals become trapped in the semicircular canals — one of the structures in the inner ear responsible for controlling balance. When this happens, the ear sends incorrect information about head and body movement to the brain, producing the classic symptoms of vertigo: loss of balance, dizziness, and that unmistakable spinning sensation. Other causes of vertigo include: Vestibular neuritis, also known simply as an infection of the vestibular nerve, located in the inner ear. Meniere's disease, which occurs when an abnormal amount of fluid builds up in the inner ear, causing sudden episodes of vertigo that can last for several hours. People with Meniere's disease may also experience tinnitus or hearing loss alongside the vertigo itself. Head trauma and neck dysfunction can also trigger vertigo, even without any direct inner-ear involvement. Below are three techniques that can genuinely help — but it's important to consult with a vestibular physiotherapist first to confirm which one actually applies to your specific presentation. All three should be cleared by a physiotherapist or doctor before attempting them at home, since performing the wrong maneuver for your particular type of vertigo won't help, and in some cases can make you feel worse temporarily. What's the best vertigo treatment? There are three vertigo remedies commonly used, each addressing a slightly different presentation. Before completing any of these maneuvers yourself, you should be cleared by your physiotherapist or doctor. 1. Epley's maneuver When you're assessed for vertigo by a physiotherapist, they'll most likely perform a test called the Dix-Hallpike test. If this test brings on your vertigo symptoms, they'll follow up with the Epley's Maneuver. This maneuver works by clearing the calcium carbonate particles out of the semicircular canals in your inner ear. It's genuinely effective — in fact, a single performance of the maneuver can sometimes completely stop symptoms. If you experience a reduction in symptoms, your physiotherapist will typically teach you how to perform it yourself at home for continued improvement. Here's how to complete an Epley's Maneuver at home (reverse the direction of these instructions if your vertigo is more dominant on the left): 1. Lie down on your back on your bed, placing a pillow behind your shoulders and neck. Sit up from that position, then turn your head to the right at a 45-degree angle — halfway between looking forward and being fully rotated to the right. 2. Lie down quickly with your head still turned 45 degrees, allowing your head to extend slightly backward over the pillow. This position may bring on your symptoms — wait until they completely subside, or for at least 30 seconds if no symptoms appear. 3. Turn your head slowly 90 degrees to the left, so your head is now halfway between looking forward and fully rotated to the left. Again, wait until vertigo symptoms stop, or for at least 30 seconds. 4. Keeping your neck in the same position, roll your entire body over to the left. Wait for symptoms to subside, or at least 30 seconds. 5. Finally, sit up slowly while keeping your head in the same position, looking over your shoulder. Completing this maneuver helps dislodge the crystals in your inner ear, which reduces vertigo. As with any of these techniques, it's important to consult with a doctor or physiotherapist before attempting it as self-treatment. 2. The BBQ roll If your physiotherapist performs the Head Roll Test and it brings on your vertigo symptoms, the BBQ Roll is likely the better option for your presentation. Here's how to perform it (these instructions apply if you tested positive on the left — reverse the direction if you tested positive on the right): 1. Lie down on your bed on your back in a comfortable position. A pillow underneath your head is optional. 2. Roll your entire body to your left side. Pause until your vertigo symptoms subside, or for at least 30 seconds. 3. Keeping your head in contact with the pillow, roll your body back to the neutral position, looking up at the ceiling. Wait again until symptoms decrease, or for at least 30 seconds. 4. Roll your entire body toward the right. Wait until symptoms stop, or for 30 seconds. 5. Tuck your chin into your chest and roll over into the prone position — on your stomach, supporting your upper body on your forearms. Wait until symptoms stop, or for 30 seconds. 6. Roll onto your left side again, keeping your head on the pillow, and wait another 30 seconds. After this, sit up at the side of your bed. You may need to complete a few rounds of the BBQ Roll before your vertigo symptoms fully resolve. 3. The Foster maneuver Your physiotherapist may teach you the Foster Maneuver if they suspect there's particle build-up at the back of the semicircular canals specifically. Here's how to perform it: 1. Kneel down with your body upright, then look up toward the ceiling for 3–5 seconds. You may start to notice your symptoms at this point. 2. Bend at your back and turn your head downward so your forehead touches the ground, tucking your chin in. Support yourself with your hands on the ground, and hold this position until all your vertigo symptoms subside. 3. Turn your head toward the side of the ear causing your vertigo. Wait until symptoms decrease, or for 30 seconds. 4. Keeping your head turned toward your shoulder on the affected side, raise your head so it's level with your back. Your hands should remain on the floor. Wait until symptoms decrease, or for 30 seconds. 5. Still keeping your head turned, raise yourself back up to the original kneeling position, and wait again for symptoms to subside. You may need to repeat this maneuver a couple of times to get the relief you're looking for — just make sure to rest for a few minutes between each round. Why the right maneuver matters more than doing "something" It's tempting to try all three maneuvers and see what sticks, but each one is designed for a different pattern of crystal displacement within the inner ear canals. Using the wrong maneuver for your specific presentation is unlikely to help, and can occasionally leave you feeling more disoriented rather than better. This is exactly why the assessment step — the Dix-Hallpike test, the Head Roll Test, or an equivalent evaluation — matters just as much as the maneuver itself. It's what tells your physiotherapist which of the three techniques above is actually built for your case. The bottom line These maneuvers work because they physically clear the underlying problem, rather than simply masking the spinning sensation. If your vertigo keeps returning even after trying an appropriate maneuver, that's a clear sign to get a proper vestibular assessment and build a longer-term plan around the actual root cause — rather than repeating a home remedy that isn't fully resolving things.