Pilates and Vertigo: How to Exercise Safely

If you’ve ever felt like the room is spinning or tilting when you’re perfectly still, you’ve likely experienced vertigo. It’s not a condition itself but a symptom of an issue with the inner ear or the body’s balance system.

What Causes Vertigo?

There are several common causes of vertigo:

• Benign Paroxysmal Positional Vertigo (BPPV): tiny calcium crystals move out of place in the inner ear, affecting balance

• Inner ear infections: such as labyrinthitis or vestibular neuritis

• Meniere’s disease: fluid buildup in the inner ear

• Migraine-associated vertigo: with or without a headache

• Head injury: damage to inner ear structures

• Circulation problems: reduced blood flow to the brain

• Stress and anxiety: can worsen the sensation of dizziness

Why Vertigo Can Happen Suddenly

Vertigo can come on with:

• Quick head movements or rolling over in bed

• Viral infections

• Sudden changes in blood pressure

• Injuries to the head or neck

• Hormonal changes (often around menopause)

Pilates and Vertigo: What to Know

Pilates can be very helpful for people living with vertigo, as long as movements are slow, steady, and controlled. The goal is to avoid any fast head movements that might trigger dizziness and focus on stability and breathwork to calm the nervous system.

Exercises to Avoid:

• Rapid head turns or fast rolling from side to side

• Inverted positions (such as the head going below the heart)

• Sudden twisting of the head and neck

• Supine positions that involve turning the head quickly

• Balance exercises with eyes closed

  
  

Exercises That Can Help:

• Slow, mindful movements with a focus on breathing

• Seated or side-lying exercises to keep the head steady

• Gentle neck mobility work within a small, comfortable range

• Standing balance work with eyes focused on a fixed point

• Breathwork and relaxation to reduce stress and tension

A Note on Vertigo Medication

If you are taking medication for vertigo, it’s useful to know the possible side effects:

• Drowsiness and fatigue

• Blurred vision

• Dry mouth

• Nausea or upset stomach

• Reduced alertness, which may affect your ability to exercise safely

  
  

Always speak to a medical professional before starting or returning to exercise if your symptoms are severe or if you’ve recently started new medication.

A Final Word

If you’re managing vertigo, the right movement can help you feel steadier and more confident. My Pilates classes are designed to be gentle, calm, and stability-focused, with no sudden movements or positions that will unsettle your balance. You can still enjoy all the benefits of exercise at a pace that suits you.

Join my face-to-face classes in Oxfordshire or take part in my online classes from anywhere, anytime.

Get in touch to find out more about our Pilates classes or click here to see the timetable for a class near you and info on our Online Classes.