If you're experiencing dizziness, I urge you to read this in case it helps you.

[o2G2o]

Many of the posts I've been seeing pop up on this forum have to do with dizziness, vertigo-like feelings, trouble focusing the eyes, unexplained head and facial pains/sensations and several other difficult-to-describe symptoms. I want to share my recent experiences with you guys in case it helps even one of you.

** This ended up longer than I expected, so please feel free to skip to the end for the actual advice. **

First off, a little background. I'm 42 years old. I have had health anxiety (mostly cardiophobia) for a couple of years now. About five years ago I also had about a year of quite intense cardiophobia following an acute episode of pericarditis that I (and the doctors at the ER for that matter) thought was a heart attack.

After moving to a different province, my anxiety came back with a vengeance, a product of stress I imagine. I pushed through as much as I could but, like many of you, I wasn't living. Everything was difficult, even going to the grocery store. I also became paranoid of strangers and all kinds of other fun stuff. I was terrified of driving, which I have enjoyed all my life.

Eventually I'd had enough and bit the bullet - I started mild anti-anxiety medication. I'm not a fan of medication but I didn't know what else to do. I quit taking the meds after about 3 months due to fatigue and dizziness.

I have a job which had me at a computer most of the day, doing graphic design. My posture while working wasn't (and still isn't) very good. This posture issue is actually what ended up with me linking the dizziness to a physical cause. While my anxiety was at its peak, I was extremely tense. I didn't know it, because it was absolutely constant. It was "normal".

This post isn't so much about my anxiety, because it's actually after my anxiety had mostly subsided that I realized I still felt like shit. I had to lie down a lot. I didn't want to go anywhere. I was always leaning my head side to side with a stiff neck and I had mid and lower back pain. (Not bad enough pain to take pain medication, just enough to be an energy-sucking bummer 24 hours a day.)

I started leaving work early. In the morning I felt pretty good, but by 3pm I felt like absolute hell. When I'd get up from my desk I had to hold on to the wall. A few times I'd be walking up the hall and felt like the entire building was leaning like I was on a boat. I couldn't focus my eyes easily. I had to keep looking away, then back to what I was trying to read. My eyes felt like they weren't following the movements of my head at all unless I concentrated and forced them to.

Once again I reached a breaking point and decided I had to do something. I went to a physiotherapist and told him absolutely everything. All the symptoms. He looked concerned, like I should be living at the hospital and that this was way over his head. Still though, he got to work.

I had a hunch that my symptoms were being caused by the back of my head and the top of my spine. Turns out, I was VERY tense in the neck and shoulders. The physio gave me some stretches to do and I could barely manage them. They weren't difficult, just "weird". It put my arms in positions they never ended up in during everyday life, and it hurt like a sunnovabitch.

** The fix **

First he applied heat for about 20 minutes on the lower back and across both shoulders. Then he stretched me out by having me lie on my back and applying pressure with his forearm on the side of my head as his other hand pushed my shoulder cap downward. The idea was to put as much distance between my head and shoulder as possible. He did both sides. I was shown how to do it myself at home, twice every day, holding for 30 seconds each side. (Put your hand on your head, drop your shoulder and pull your head to each side for 30 seconds. Pull the head left with your left hand as you drop your right shoulder.) I was also shown other exercises, including one for the jaw, a few for my apparently weak back and some aimed at stretching out the shoulder blades (I've added those right below this paragraph).

** The stretches **

I lost one of my two printouts with the stretches, but I will add the ones from the printout I do have for now and do my best to find/remember the others.

STRETCH CERV SIDEBEND W/PRESSURE OPPOSITE SIDE

Sit or stand. Place right hand in top of head. Keep head facing forward and gently pull head sideways to right. Hold 30 seconds. Repeat with left. 1 set of 3 repetitions. Rest 30 seconds between sets.

STRETCH LEVATOR SCAPULAE ARM BEHIND

Sit, reach right arm behind back. Place left hand on top of head. Pull head down diagonally to the left, looking toward the left hip. Hold for 30 seconds. Repeat on other side. 1 set of 3 repetitions, twice a day.

AROM cerv retract (chin/tuck)

Sit or stand, looking forward, with good posture. Apply backwards pressure with two fingers on chin and hold for 5 seconds. 3 sets of ten repetitions, once a day. Rest 30 seconds between sets. (NOTE: I was prescribed this exercise because I tend to clench my teeth and I was getting facial pains, jaw bone pain and even chin pain. It seems to have helped a lot.)

AROM shld retract bil prone (w/ER)

Lie face down, arms out from body at 90 degrees, elbows bent. Squeeze shoulder blades together. Hold the squeeze and lift arms up slightly. 3 sets of 10 repetitions, once a day. Rest 30 seconds between sets.

RESIST SHLD RETRACT BIL STAND W/ELASTIC

Postion arms out from sides, elbows bent to 90 degrees. Grasp elastic in hands. Pull back, bringing shoulder blades together. Return to starting position. 3 sets of 10 repetitions, once every other day. Rest one minute between sets.

** The effect **

I'm lazy. Half the time I was supposed to do the exercises I didn't, or I did them half-assed and not enough reps. The one I almost always made sure to do was the head/neck one.

WELL! Let me tell you, after one week I noticed a definite improvement. After one more week had passed, I forgot about the dizziness and vertigo altogether, and as of this week my eyes focus perfectly fine, I no longer get weird feelings in my face and I don't feel so exhausted by 3pm that I want to shoot myself. I'm not going to go and say that I feel "amazing" (so temper your expectations), but I feel WAY better. I didn't do my neck stretches for the past 3 days and guess what. Jaw hurts today, I feel tired and last night I felt like I was walking on a boat for 5 seconds or so. It's not ironclad proof, but to me it certainly seems connected.

Why post this on an anxiety board? Well, feeling like shit for no obvious reason always made me scared. The vertigo brought on the anxiety-related dizziness, because my mind immediately went to "what is wrong with me? This isn't normal, I must be dying. I'm scared. Oh god oh god oh god." I feel like there are two things at work here. Tension leading to nerve damage, and the anxious reaction to that nerve damage.

In any case, this really is something you can try for free and without risk to yourself. If it helps, amazing. If it doesn't, well, at least your neck will be more limber. Best of luck, kids.

Any questions, fire away.

[Agora1]

o2G2o, Thank you so much...there are many of us who struggle with

this unexplained symptom of anxiety. It took me many years to figure

it out. I'm sure you have just helped many by your explanation.

Learning is knowing, knowing is conquering our fears. Have a great day x

[o2G2o in reply to Agora1]

You're always such a positive presence on the forums. I wonder how many people have been helped solely by your supportive replies and can-do attitude.

[Agora1 in reply to o2G2o]

You are more than kind, thank you. I hope that the years I spent trying to

find answers for myself can now be passed forward to others just starting

their journey. Let me tell you o2G2o that I've learned so much since being

on this forum and it's so much easier not being alone.

Good to see you back on. x

[Calm_mama]

SO glad you are feeling better! Yes It's all connected!!

I have to do DAILY neck, upper back/shoulder arm stretches and strength training. If I skip a day, forget it. You'll find me in a doorway multiple times a day doing the doorway stretch

TY for this awesome post. I totally agree that this is an area where many people can find some symptom relief!

[o2G2o in reply to Calm_mama]

I had anxiety for easily 4 extra months just based on this constant "foggy/off-balance" feeling alone! I could have had a much happier winter were it not for that. I hope it helps others too! Also glad to see that someone else (you) have experienced the same thing and that reenforces the theory. Back to my exercises - I'm sure two weeks of half-assed stretching is not enough to undo almost two years of involuntary muscle contraction!

[Ellishart]

VERY interested in the other stretches too!! Thank you for this!

[o2G2o in reply to Ellishart]

I will see if I can find a YouTube video or two since that would probably be a lot more helpful than me trying to explain in words like "and then you kind of lean forward, but not too much, and bend your arm behind your other arm...wait...like as if you're trying to make a dolphin-shaped shadow puppet, does that make sense?"...

[Ellishart in reply to o2G2o]

I just REALLY appreciate this. Man, I've been having so much dizziness, and I did not realize how much it may be connected to my upper back/shoulder tightness. I went to a massage therapist, and she said my neck and upper back were among the worst she's seen in terms of knots and tightness. But I didn't think to talk to her about feeling dizzy. This could really be incredible, so thanks for taking the time to share this!

[o2G2o in reply to Ellishart]

It makes sense if you think about it. All your nerves and your brain stem pass through a tiny opening in the musculature at the top of the neck. Let's say it's used to having a 4mm opening, and through being in a constant state of fear/stress you've built up the surrounding muscles so much (imagine staying "shrugged" for 8+ hours a day) that now maybe the opening is 2mm and all those sensitive fibers are being compressed, rubbed against one another or worse.

[o2G2o in reply to o2G2o]

...a better way to picture it might be cables from a computer that you've zip tied together so tightly that the casings are fraying off and the bare metal strands inside the wires are making contact with each other. It would be no surprise that your monitor would be flickering on and off, maybe the hard drive starts revving up for no reason... It's an extremely similar situation with the brain stem carrying literally all the major nerves with extremely diverse functions.

[greeneyedgirly]

Thanks for this post. I recently signed up for this forum because of the all day, every day dizziness that’s been going on with me for the past almost two weeks. With that being said, since my post, I’ve pushed through and lived life as if it wasn’t there. I’ve kept busy and stayed on my feet, doing tasks that needed to be done. I started to do yoga (just the past few days) as well as neck stretches and guess what? I’m down to not being dizzy as much. I would say it was at 100% of the time and now is about 10-15% of the time. Mostly when I lay down to go to bed. Lifestyle change is definitely key for most things, but I’m still keeping my appointment for the 14th of this month with an ENT to make sure.

[o2G2o in reply to greeneyedgirly]

You were actually one of the people I was referring to in my first sentence - I saw your post and decided to do a write-up about it since you were going through almost exactly what I did. I'm really glad to hear that the stretches are helping, because it helps me with my own continued recovery as well (meaning I don't consider it to be placebo anymore after the replies to my post)!

[o2G2o]

If anyone is considering seeing a physiotherapist, keep in mind that if you ask for a discounted rate (due to no insurance coverage) they will often cut the base rate in HALF - I'm paying just $35 per one hour session, which in my opinion is WELL worth it even for what I've achieved in only two sessions.

[Hidden]

Hi

Thank you!

Your post has answered so many questions I have been asking my gp/doctor about for 6 months now and got nothing but meds flung at me for my anxiety. I have mentioned that my pain and dizziness must be from being tense all the time to be told I was wrong!

[o2G2o in reply to Hidden]

Same here, any symptoms I had were dismissed early and only anti-anxiety meds were offered, not deeper investigation. The funny thing is I told my family doctor that I was getting off the pills due to feeling dizzy, and he said that it couldn't be the pills causing that. He was right - in retrospect they were likely relaxing me a bit, which was the first time I experienced the second (non-anxiety) type of dizziness/vertigo. I think if you stay in the hyper-vigilant state you're less likely to feel the vertigo, because (at least in my case) that came with the initial change AWAY from full tension.

[Hidden in reply to o2G2o]

I have no doubt I need to continue with my (medication only on day 2) but i do believe my dizziness and headaches are due to being tense and in edge 24/7. I tried your exersize you suggested a try and I will continue to and hope it helps.

[Anxietynomore]

Thats a great testiment. I know exactly what your talking about. Let me injest one more exercise for you. Lay on your bed with your head hanging over. Link your fingers together and put your hands at the bottom of your head holding you head. Relax your neck so the weight of your head is in your hands. Slowly turn your head to the left as far as you can without pain. Hold for 5 seconds. Then to the right 5 seconds. Do this about 10 times. While your hands are in place slowly wiggle yourself back on to the bed. Relax ten minutes. Let me know if this helps.

[o2G2o in reply to Anxietynomore]

That actually sounds eerily similar to the BPPV test!

[Anxietynomore in reply to o2G2o]

I dont know what that is. So maybe. 😉

[Kkimm]

Thanks for this very useful post, it has the potential to help a great many people.

Kim

[gemp54]

Hi, thanks for the post. I dont often get dizziness but what I do get qre tight and painful muscles in my neck and shoulders so I'll try this. Would you mind posting the other stretches as.my muscle pain with my anxiety also travels down my shoulder blades and back. Thanks

[o2G2o in reply to gemp54]

Done! (In original post.) Hope it helps!

[Latebeemint816]

Can you write these exercises down for me?? I was told my dizziness was due to my ears and anxiety but I’ve always thought it was posture related. I work in a spa doing facials and waxing and my head is always leaned forward. All I do is use my upper body. I could use some stretching. I’m so glad you found some relief!!

[o2G2o in reply to Latebeemint816]

Added half the stretches to original post, when I find my other printout I will add the rest. In all honesty though, you'll probably benefit most from the neck ones. When I'm doing the dishes and leaning forward (as you seem to do at work) and supporting my whole upper body with my weak lower back...it definitely doesn't feel good.

[Zazzel]

Thanks for the post! I’m 52 and currently dealing with all kinds of issues from bad posture sitting at a desk for too many hours a day. I’m so happy you are finding some relief!

[o2G2o]

Added stretches to original post above.

[beinganon]

Thank you SO very much for taking the time to write this. I won't bore you with the details of how my situation is very similar to yours etc. "...feeling like shit for no obvious reason always made me scared. ..." sums it up. Thanks again.

[Beon]

Your descrition of the off balance is twin to mine only add extreme nausea...Its totally exhausting im due to attend a balance clinic soon

My jaw and neck can be sore and limited in movement...

So thankyou for your information and easing my fear of it being something else...

[o2G2o in reply to Beon]

If you're having nausea it's possible that you could have BPPV, but don't worry - a) you can easily test yourself and b) it's not dangerous (it has to do with the inner ear).

Lay on the bed in your back with your head hanging off the end and turn your head 45 degrees to either side (30 seconds each side). If one side makes you want to throw up, that's the side with trouble. (Have a barf bucket nearby.)

[Beon]

Thankyou..Tried that before and no..The nausea/dizziness/off balance is very debilitating..im hoping that the clinic can pin point reason

[SaraAll]

« I was also shown other exercises, including one for the jaw, a few for my apparently weak back and some aimed at stretching out the shoulder blades. If anyone's interested I can write those out later. »

Please can you write those too. And thank you for the valuable information. I’m 25 and suffering from all these things. It’s actually due to me being a lazy bum for a long time after being an active person... of course anxiety exists but it’s mainly about what you said.. Thanks again ❤️

[o2G2o in reply to SaraAll]

Hi Sara - I actually all the added the stretches/exercises I was given in my first session near the bottom of my original post and I will try to remember the others (or find my printout) and add the rest soon!

[o2G2o]

For scientific purposes (and my own curiosity) I'd really, really appreciate it if any of you who decide to give the stretches a try experience any effect. For me it was quite noticeable almost immediately, but for those who have more intense tension or a longer history of it, maybe more time is needed. Thanks so much for all the replies so far. If this experiment goes well I may lobby physiotherapists to become more involved in anxiety diagnosis and treatment, instead of doctors filling us with pills at the slightest sign of mental malaise.

[Hidden]

Wow....this makes sense because I also work on my butt, horrible posture in all odds, in an office, eight hours a day. Glad I saw your response. Another idea to try. I absolutely appreciate this post.