Why am I getting Reformer Pilates motion sickness?
Feeling Dizzy on the Reformer? You're Not Alone
Reformer Pilates is gaining incredible popularity, and for good reason. It’s celebrated for building core strength, enhancing flexibility, and dramatically improving posture. This low-impact workout sculpts long, lean muscles, making it a favorite for fitness enthusiasts everywhere. Many people love the way it makes them feel strong and aligned. As a result, studios are popping up on every corner to meet the growing demand for this unique form of exercise.
However, some participants experience an unexpected and unpleasant side effect. They might feel dizzy, nauseous, or generally unwell during or after a session. This surprising reaction is known as Reformer Pilates motion sickness. For some, the sensation is mild, like feeling unsteady after getting off a boat. For others, it can be so intense that it leads them to question if the workout is right for them, despite its many benefits.
This feeling of unease isn't just in your head. The smooth, gliding motion of the reformer carriage, combined with changes in body position, can sometimes confuse your brain and inner ear. This sensory mismatch is the core reason behind the dizzying side effect. But don't worry, it doesn't mean you have to abandon your Pilates goals. Understanding why it happens is the first step toward overcoming it. This article will explore the causes of motion sickness in Reformer Pilates and provide practical tips to help you find your balance and fully enjoy your workout.
The Science Behind Reformer Pilates Motion Sickness
If you've ever felt queasy during a Pilates class, you are not alone. The feeling of dizziness or nausea comes from a phenomenon known as sensory mismatch, or vestibular conflict. Your brain works hard to keep you balanced by processing information from three key systems: your inner ear's vestibular system (which detects motion), your eyes, and your body's awareness of its position in space (proprioception). When these systems send conflicting signals, your brain becomes confused, leading to motion sickness.
The reformer machine is uniquely designed in a way that can trigger this conflict. According to Susie Reiner, PhD, CSCS, an assistant professor at Seton Hall University, “The Pilates reformer is unique because it moves you while you move it: the sliding carriage, shifting springs, and changing body angles create motion in multiple planes at once. Your inner ear senses those accelerations, but your visual and proprioceptive systems may not match what your vestibular system is detecting.” She adds, “That sensory mismatch, known as a vestibular conflict, is the same mechanism behind seasickness or car sickness.”
This experience is widely shared online. One Reddit user described it vividly: “It felt like I was on a docked boat, just letting the waves rock me back and forth. My mind couldn’t distinguish if I was still moving or not, making me feel dizzy and nauseous.” The slow, repetitive frequency of the sliding carriage is particularly effective at stimulating the vestibular system, making some individuals more susceptible. Symptoms often include:
- Dizziness and lightheadedness
- Nausea and an upset stomach
- A feeling of being unsteady or off-balance
- In severe cases, vomiting that can last for hours or even days
Another potential cause for dizziness is orthostatic hypotension. This occurs when you experience a sudden drop in blood pressure after moving from a lying-down position to an upright one. Because many reformer exercises are performed supine, sitting up or standing too quickly can cause blood to pool in your legs. As a result, blood flow to the brain momentarily dips, causing lightheadedness. This is different from vestibular conflict but can produce very similar symptoms.
Comparing Motion Sickness Risk in Pilates Exercises
Not all Pilates exercises are created equal when it comes to the risk of motion sickness. The table below breaks down common exercises and apparatus, their associated risk levels, and how you can modify them to ensure a more comfortable workout.
| Exercise/Apparatus | Motion Sickness Risk Level | Description of Movement | Recommended Modifications |
|---|---|---|---|
| Jumpboard on Reformer | High | Involves lying on your back and jumping off the board, causing the carriage to slide back and forth rapidly and repetitively. | Use heavier spring tension to slow down the carriage return. Keep your gaze fixed on the ceiling and focus on controlled breathing. |
| Long Box on Reformer | Medium to High | You lie or sit on an elevated box placed on the sliding carriage. This can feel less stable and combines carriage movement with exercises that change your body angle. | Ask for exercises where the carriage is kept still. When movement is necessary, use heavier resistance to increase stability. |
| Standard Reformer Work | Medium | Includes foundational exercises like footwork and leg circles where the carriage glides smoothly and rhythmically. | Opt for heavier springs to make the carriage feel more grounded. Use a headrest or pillow to keep your head stable and maintain a fixed gaze. |
| Cadillac and Chair | Low | These are stationary pieces of equipment. Your body moves against spring resistance, but the apparatus itself does not slide or glide. | These are great alternatives to the reformer. Focus on slow and controlled movements, especially during transitions between exercises. |
| Barrel and Mat Pilates | Low | Both are performed on a stable, non-moving surface. The barrel supports the body in various stretches, while mat work relies entirely on body weight. | Excellent options if you are highly sensitive to motion. They provide all the core benefits of Pilates without any disorienting movement. |
How to Manage and Prevent Reformer Pilates Motion Sickness
Feeling dizzy during a workout is frustrating, but it doesn't mean you have to give up on Reformer Pilates. With a few adjustments, you can manage and even prevent the symptoms of motion sickness. The key is to help your brain and body stay in sync. Here are some practical tips to try before and during your next class.
First, slow down your transitions. Orthostatic hypotension, or a sudden drop in blood pressure, can happen when you move too quickly from lying down to standing up. The Mayo Clinic explains that this can cause dizziness as blood flow to the brain momentarily decreases. After a supine exercise, take a moment to sit on the carriage before standing. As one expert advises, “When we come out of the reformer, just give yourself a moment to let the brain and the nervous system kind of reset before coming to standing.”
Next, anchor your gaze. Fixing your eyes on a stable point in the room helps your brain reconcile the information coming from your visual and vestibular systems. This simple trick provides a sense of stability and can significantly reduce feelings of dizziness. You can also use a small pillow or the built-in headrest to keep your head still, which further minimizes sensory confusion.
Additionally, focus on your breath. Controlled, mindful breathing calms your nervous system and can help ward off nausea. Developing a mindfulness practice can be incredibly beneficial. The Daily Calm Journal - A 7 Day Mindfulness Journey is an excellent tool for this. Its guided prompts and breathing exercises help you become more aware of your body's signals, allowing you to notice and address discomfort before it escalates. By cultivating this mind-body connection, you can better manage the stress and anxiety that often accompany motion sickness.
Here are a few more actionable tips:
- Stay Hydrated: Dehydration can lower your blood pressure and make you more susceptible to dizziness. Make sure you drink plenty of water before class.
- Adjust the Springs: Don't be afraid to ask for heavier resistance. As one expert notes, “Heavier resistance can stabilize the carriage and reduce oscillation amplitude, making the platform feel steadier.”
- Communicate with Your Instructor: Let your instructor know how you're feeling. They can offer modifications, such as limiting the carriage's movement for certain exercises.
- Explore Other Apparatus: If the reformer consistently bothers you, try stationary equipment like the Cadillac, Chair, Barrel, or even mat Pilates. These options provide a fantastic workout without the motion, as recommended by the National Institute on Deafness and Other Communication Disorders (NIDCD) for those with balance sensitivities.
Find Your Balance and Embrace the Benefits
Reformer Pilates offers a powerful path to improved strength, flexibility, and posture. Its ability to sculpt and align the body is undeniable, which is why it has become such a beloved fitness method. While the challenge of Reformer Pilates motion sickness is real for some, it is not an insurmountable obstacle. Understanding that this feeling comes from a simple sensory mismatch is the first step toward overcoming it and reclaiming your workout experience.
Fortunately, you have a full toolkit of strategies to help you find your footing. Simple adjustments, such as slowing down transitions, anchoring your gaze, and using a headrest, can make a significant impact. Communicating with your instructor about modifications, like increasing spring tension, can also create a more stable and enjoyable session. Remember that alternatives like mat, chair, and Cadillac Pilates offer the same core-strengthening benefits on a stationary foundation, so you never have to miss out.
Don't let the fear of dizziness deter you from your wellness journey. By listening to your body and making mindful adjustments, you can continue to build a strong, resilient, and gracefully aligned physique. The incredible feeling of control and balance that comes from a consistent Pilates practice is well worth the effort.
Frequently Asked Questions (FAQs)
Why do I feel sick during Reformer Pilates?
That feeling of nausea or dizziness is typically caused by a sensory mismatch known as vestibular conflict. Your inner ear's vestibular system detects the motion of the sliding carriage, but your eyes and body might not register the same movement, especially if you're looking at a fixed point. This confusion sends conflicting signals to your brain, triggering the same response that causes seasickness. Another potential cause is orthostatic hypotension, a temporary drop in blood pressure when you sit up or stand too quickly after lying down.
What is the best way to prevent Reformer Pilates motion sickness?
The most effective prevention strategies focus on stabilizing your body and sensory input. Always keep your gaze fixed on a non-moving point in the room to help your brain orient itself. Use a headrest or a small pillow to minimize head movement. Ask your instructor to add heavier spring resistance, as this can make the carriage feel more stable and reduce jerky movements. Additionally, ensure you are well-hydrated before class, focus on slow and controlled breathing to calm your nervous system, and take your time when changing positions.
Are dizziness and nausea the only symptoms?
While dizziness and nausea are the most frequently reported symptoms, they are not the only ones. Individuals might also experience a general sense of unease, lightheadedness, or feeling off-balance even after the class has ended. In more severe instances, some people report intense nausea leading to vomiting, which can last for several hours or even days. The severity and type of symptoms can differ greatly from person to person, depending on their individual sensitivity to motion.
What are good alternatives if the reformer always makes me feel sick?
If you find that the reformer consistently triggers motion sickness, you don't have to give up on Pilates. There are several excellent alternatives that provide a similar core-strengthening workout on stationary equipment. Consider trying classes that use the Cadillac, Wunda Chair, or Ladder Barrel. These apparatus use spring resistance to challenge your muscles without any sliding motion. Mat Pilates is another fantastic option that relies solely on your body weight and is performed on a stable surface.
How can mindfulness practices complement my Pilates routine?
Mindfulness is a powerful tool for managing the discomfort associated with motion sickness. Practices like focused breathing and body scan meditations can calm the nervous system, which often becomes overstimulated during a vestibular conflict. Using a tool like the Daily Calm Journal - A 7 Day Mindfulness Journey can help you build this mind-body connection. By regularly checking in with yourself, you become better at noticing early signs of discomfort and can proactively manage them before they escalate, turning your focus from anxiety to awareness.