Vestibular Therapy: What It Is and How It Helps You Stay Steady

If you’ve ever felt the world spin for no reason, you’ve experienced a vestibular problem. The vestibular system in your inner ear tells your brain where you are in space. When it glitches, you get dizziness, vertigo, or trouble balancing. Vestibular therapy, also called vestibular rehabilitation, is a set of exercises and strategies designed to retrain that system and get you moving confidently again.

Core Exercises to Restore Balance

Most therapists start with two simple moves: gaze stabilization and head‑movement drills. Gaze stabilization means keeping your eyes fixed on a target (like a dot on the wall) while you slowly turn your head side‑to‑side. Do it for 30 seconds, pause, then repeat a few times. The goal is to teach your brain to keep visual focus even when the head moves.

Head‑movement drills involve nodding or shaking your head while standing with your feet together. If you’re feeling adventurous, you can add a treadmill or a balance board later, but the basic version works for most beginners. Consistency is key—do the exercises twice a day for at least two weeks and you’ll notice less wobbliness.

When to Seek Professional Guidance

While the exercises are safe for most people, a therapist can tailor the program to your specific issue. If you have a history of neck injury, severe migraines, or recent ear surgery, you’ll want a clinician to adjust the intensity. They’ll also add functional tasks like walking around obstacles or practicing sit‑to‑stand movements, which mimic everyday life.

Seeing a specialist is especially important if your symptoms don’t improve after a week of home practice. Persistent vertigo can sometimes hide an underlying condition such as Meniere’s disease or a vestibular migraine, and those need a different treatment plan.

Beyond the exercises, there are a few lifestyle tweaks that boost recovery. Stay hydrated, avoid caffeine spikes, and get plenty of sleep. If you’re prone to motion sickness, try ginger tablets or over‑the‑counter antihistamines, but only as a short‑term fix.

Finally, track your progress. A simple diary noting when you felt dizzy, how long it lasted, and which exercises you did can reveal patterns. Over time you’ll see the episodes shrink and your confidence grow.

Vestibular therapy isn’t a quick fix, but with steady practice and the right guidance, you can reclaim your balance and stop letting vertigo run your day.