Reformer Pilates, a popular low-impact exercise, is now being linked to an unexpected side effect: motion sickness. While generally considered safe, the unique movements of the reformer machine can trigger dizziness, nausea, and even vomiting in some individuals. The issue has gained attention recently due to discussions on Reddit, where users report experiencing severe symptoms after class.
The Science Behind the Sickness
The core problem lies in a sensory mismatch within the body. As exercise physiologist Susie Reiner explains, the reformer’s sliding carriage and shifting springs create motion in multiple planes simultaneously. Your inner ear detects these accelerations, but your vision and sense of body position may not register them correctly. This discrepancy, known as a vestibular conflict, is the same mechanism behind seasickness or car sickness.
The slow, repetitive movements of the reformer fall within the frequency range where the human vestibular system is most sensitive to motion, exacerbating the effect. However, not all discomfort is strictly motion sickness. Some individuals may experience symptoms due to orthostatic hypotension, a sudden drop in blood pressure when transitioning from lying to sitting or standing—a common occurrence in reformer classes.
Who’s Affected?
While anyone can experience these symptoms, certain factors increase the risk:
- Older adults: Age-related decline in blood pressure regulation systems makes them more susceptible.
- Individuals with vertigo: Sudden movements can worsen symptoms of underlying conditions like migraines, diabetes, or head injuries.
- Those prone to dehydration: Low fluid intake heightens vestibular sensitivity and hypotension risk.
How to Prevent Reformer-Related Illness
Fortunately, several strategies can minimize or eliminate these side effects:
- Slow Transitions: Take your time when moving between positions. Give your nervous system a moment to adjust before standing or sitting up.
- Fixed Gaze: Stabilize your vision by focusing on a stationary point (ceiling, wall) to calm your vestibular system. Avoid sudden head movements.
- Head Support: Utilize a headrest if available, or improvise with a small pillow for added stability.
- Hydrate: Drink plenty of water before class to reduce vestibular sensitivity and hypotension risk.
- Controlled Breathing: Focus on deep, full breaths to ensure your brain and muscles receive adequate oxygen. Shallow breathing can worsen dizziness.
- Adjust Resistance: Heavier spring tension can stabilize the carriage, reducing excessive oscillation.
- Communicate with Your Instructor: Inform your instructor about your concerns. They can modify exercises or suggest alternatives to minimize movement.
- Choose Your Class Wisely: Some studios prioritize faster-paced workouts, which may trigger symptoms more easily. Opt for a slower-paced class if you’re prone to discomfort.
Reformer Pilates offers unique fitness benefits, but awareness of these potential side effects and proactive prevention measures can ensure a safe and enjoyable experience.
By understanding the physiological factors at play and implementing these strategies, individuals can overcome reformer motion sickness and fully enjoy the benefits of this popular exercise modality.
