Can Balance Boards Help With Vertigo?

That sudden, spinning sensation where you or the world around you feels like it’s in motion can be deeply unsettling. Vertigo isn’t just simple dizziness; it’s a disruptive condition that can throw your entire life off balance. If you’re looking for solutions, you may have wondered if tools designed to improve balance could offer some relief. The answer is yes, but with some important guidance.
Used correctly, a balance board can be a powerful tool in your recovery journey. This article will walk you through the science, the specific exercises, and the safety protocols for using a balance board to manage vertigo symptoms. We’ll explore how this simple device can help you retrain your brain, regain your stability, and get back to feeling grounded.
What Is Vertigo & Why Balance Matters
To understand how a balance board can help, it’s important to first know what causes vertigo. Unlike lightheadedness, vertigo is a specific symptom that often stems from a problem within the vestibular system. This complex system, located in your inner ear and brain, acts as your body’s gyroscope, controlling your sense of balance and spatial orientation.
Common causes of vertigo include:
- Benign Paroxysmal Positional Vertigo (BPPV): Tiny calcium crystals in your inner ear get displaced, sending false signals to your brain about head movement.
- Meniere’s Disease: A buildup of fluid in the inner ear that can cause sudden vertigo attacks, hearing loss, and ringing in the ears (tinnitus).
- Vestibular Neuritis or Labyrinthitis: Inflammation of the inner ear or the vestibular nerve, usually caused by a virus, leading to intense vertigo.
When this system is disrupted, your brain receives conflicting information from your eyes, sensory nerves, and inner ear. This conflict is what creates the disorienting spinning sensation of vertigo. Because balance is the primary function of the vestibular system, retraining it is the key to finding relief.
How Balance Boards Retrain Your Vestibular System
The primary treatment for many vestibular disorders is a type of physical therapy called Vestibular Rehabilitation Therapy (VRT). The goal of VRT isn’t to directly “cure” the inner ear issue, but to teach your brain to adapt and compensate for the faulty signals it’s receiving. This process relies on a remarkable brain ability called neuroplasticity.
Essentially, you are retraining your brain through specific movements. VRT focuses on three key mechanisms:
- Habituation: By repeatedly and safely exposing yourself to movements that trigger mild dizziness, you gradually desensitize your brain’s response to them.
- Adaptation: This involves stabilizing your vision during head movements to recalibrate the connection between your eyes and inner ear (the vestibulo-ocular reflex).
- Substitution: You train your body to rely more on other senses, like vision and proprioception (the sense of your body in space), to make up for a weakened vestibular system.
This is where a balance board comes in. It creates a safe, controlled, and unstable surface that challenges your vestibular system. By simply trying to stand still on the board, you force your brain to integrate signals from your ankles, legs, core, and eyes to maintain your balance. This directly promotes habituation and substitution, helping to recalibrate your internal gyroscope.
Our editor, Sarah, experienced this firsthand after a mild concussion left her with persistent dizziness. Her physical therapist incorporated a wobble board into her VRT. “At first, just standing on it for 10 seconds felt impossible,” she says. “But slowly, my body learned to trust my feet and eyes again. The wobble board was the tool that helped my brain rewire itself and filter out the dizzy ’noise’.”
Scientific Evidence: Do Balance Boards Reduce Vertigo?
The use of balance training for vestibular disorders isn’t just anecdotal; it’s backed by solid scientific research. Multiple studies have confirmed that VRT programs that include balance board or wobble board exercises are highly effective.
A 2021 clinical study published in the National Library of Medicine found that vertigo patients who underwent a 4-week VRT program (which included balance exercises) alongside standard medication showed significantly better outcomes than those who only received medication. The VRT group had:
- Improved balance scores on the Berg Balance Scale.
- Reduced vertigo severity and frequency of attacks.
- Better quality of life, measured by the Dizziness Handicap Inventory (DHI).
- Higher overall patient satisfaction.
Another study from 2015 confirmed that a 12-week VRT protocol improved balance and quality of life, regardless of whether patients were taking medication. This highlights that the exercises themselves are a powerful therapeutic intervention.
The takeaway is clear: using vestibular rehabilitation tools like balance boards, as part of a structured program, helps the brain compensate for inner ear dysfunction, effectively reducing vertigo symptoms and improving your ability to navigate the world confidently.
5 Therapist-Approved Balance Board Exercises for Vertigo Relief
When starting with balance board vertigo exercises, the key is to begin gently and progress slowly. Always perform these exercises near a wall or sturdy chair for support.
Here are five foundational exercises recommended by physical therapists.
1. Static Balance Hold
- How to do it: Stand on the board with your feet hip-width apart. Focus on a fixed point in front of you and try to hold the board steady, keeping the edges from touching the floor.
- Reps/Sets: Hold for 15-30 seconds. Repeat 3-5 times.
- Progression: Increase the hold time. Once you feel confident, try closing your eyes for a few seconds at a time.
2. Weight Shifts
- How to do it: While balancing, gently shift your weight forward and backward, then side to side. Keep the movements small and controlled.
- Reps/Sets: Perform 10-15 shifts in each direction. Do 2-3 sets.
- Progression: Gradually increase the speed and range of motion of your shifts.
3. Mini Squats
- How to do it: Find your balance on the board. Slowly bend your knees into a shallow squat, then rise back up. Keep your core engaged and your back straight.
- Reps/Sets: Do 10 repetitions for 2-3 sets.
- Progression: Increase the depth of your squat as your stability improves.
4. Head Turns
- How to do it: While holding a static balance, slowly turn your head from side to side, as if shaking your head “no.” Keep your eyes focused forward if possible.
- Reps/Sets: Do 10 slow turns (5 to each side). Repeat for 2 sets.
- Progression: Increase the speed of your head turns. Then, try following your head with your eyes.
5. Eye & Head Coordination Drill
This exercise helps recalibrate your vestibulo-ocular reflex. Hold a thumb out in front of you.
- Eyes on Target, Head Moves: Keep your eyes locked on your thumb while slowly turning your head left and right.
- Head on Target, Eyes Move: Keep your head still and move your eyes to look at different points in the room (left, right, up, down), returning your gaze to your thumb each time.
- Head and Eyes Together: Move your head and eyes together to look left, then right.
Perform each drill for 30 seconds. Start on solid ground and progress to doing them on the balance board once you feel stable.
Safety First: Precautions & Who Should Skip Balance Boards
While beneficial, safe balance board use is non-negotiable, especially when dealing with vertigo. Your primary goal is to retrain your brain, not risk a fall.
Key Safety Guidelines
- Consult a Professional: Before starting, talk to your doctor or a physical therapist. They can confirm the cause of your vertigo and ensure a balance board is appropriate for you.
- Use Support: Always use your balance board next to a wall, sturdy chair, or countertop that you can hold onto.
- Start Slow: Begin with very short sessions (1-2 minutes) and gradually increase the duration as you feel more stable.
- Clear Your Space: Use the board in an open area, free of clutter or sharp corners. A soft surface like a rug or mat is ideal.
- Listen to Your Body: If an exercise significantly worsens your vertigo, causes nausea, or makes you feel unsafe, stop immediately.
Who Should Avoid Balance Boards?
Consult a medical professional before using a balance board if you have:
- Acute or severe vertigo: If you are in the middle of a severe vertigo attack, wait until your symptoms have stabilized.
- Significant balance impairment: If you are unable to stand steadily on your own without support.
- Uncontrolled medical conditions: Including orthopedic issues that limit joint stability, uncontrolled blood pressure, or neurological disorders.
Choosing the Right Balance Board for Vertigo Training
Not all balance boards are created equal, and for vestibular rehabilitation, the design matters. You will want to choose a board that offers controlled instability.
The best choice for vertigo is typically a wobble board. Unlike a rocker board, which only moves in one plane (side-to-side or front-to-back), a wobble board provides 360-degree multidirectional movement. This comprehensive challenge is more effective for stimulating and retraining the vestibular system. You can learn more about the differences in our guide, Balance Board vs. Wobble Board.
Look for these features:
- Controlled Tilt: A board with a gentle tilt angle is safer and more effective for rehab than one that is aggressively unstable.
- Non-Slip Surface: A textured top provides secure footing and builds confidence.
- Low Profile: A board that is closer to the ground minimizes the risk of injury from a fall.
- Adjustable Difficulty: Some boards have adjustable bases, allowing you to start with less instability and progress over time.
For more guidance, check out our recommendations for the best balance boards for seniors, which prioritize stability and safety.
Integrating Balance Practice Into Your Daily Routine
Consistency is more important than intensity. Small, regular sessions will yield better results than long, infrequent ones. The goal is to make balance training a natural part of your day.
Here are a few ideas:
- Link it to a Habit: Do 5 minutes of balance board exercises right after you brush your teeth or while waiting for your coffee to brew.
- Use TV Time: Practice your static holds and weight shifts during commercial breaks.
- At Your Standing Desk: If you use a standing desk, incorporating a balance board for a few minutes each hour can be a great way to stay engaged. See our tips for using a balance board while working.
Find a routine that works for you. Even 5-10 minutes a day can make a significant difference in your recovery. For more ideas, explore our 5 balance board routines you can do in 10 minutes.
When to See a Professional & Next Steps
This guide provides a starting point, but it is not a substitute for professional medical advice. Vertigo can be a symptom of various conditions, some of which require specific medical treatment.
Always consult a doctor or a physical therapist specializing in vestibular disorders before starting any new exercise program for vertigo.
A professional can:
- Provide an accurate diagnosis for the cause of your vertigo.
- Design a personalized VRT program tailored to your specific needs.
- Guide you on proper form and progression to ensure your safety and success.
Using a balance board can be an empowering step toward managing your vertigo. By working with your body’s natural ability to adapt, you can regain your sense of stability, reduce your symptoms, and confidently step back into your life.