Spence is the daughter of Myrtle Spence, who was originally from Lisburn, County Antrim. Her father was a Nigerian marine engineering student. Myrtle Spence moved to South Shields, Tyne & Wear in the early 1980s, when she was in her mid-twenties, and subsequently met and had a relationship with Sophie's father. Sophie Spence was born and raised in South Shields, where she attended Ashley Road Primary School and Brinkburn Comprehensive. As a child she regularly spent holidays with her mother's family in Belfast. In her youth, Spence initially played netball. Between 2005 and 2010 she attended Teesside University, where she gained a BASc in sports and exercise coaching science, a master's degree in sport psychology and a PGCE.
In March 2018 Spence played for the Barbarians against a British Army XV.
Ireland international
Between 2012 and 2017 Spence played for. After Spence attended an Irish Exiles trials in August 2011, Philip Doyle decided to fast track her into the Ireland team. Doyle recognised her potential and was keen to claim her for Ireland before came calling. She subsequently made her debut for Ireland on 3 February 2012 against. The match was abandoned at half-time because of a frozen pitch. Spence went on to represent Ireland at the 2014 and 2017 Women's Rugby World Cups. Spence was a member of the first Ireland teams to defeat and. She was also a member of the Ireland teams that won the 2013 and 2015 Women's Six Nations Championships. In 2015 she was a nominee for the IRB Women's Player of the Year, the RTÉ Sports Person of the Year and was named the Guinness Rugby Writers of Ireland Women's Player of the Year. Spence retired as an Ireland international after failing to make the squad for the 2018 Women's Six Nations Championship. Spence played for the Ireland women's national rugby sevens team in the 2013 European Women's Sevens Grand Prix Series.
Employment
Spence has worked in various teaching, coaching and development roles. Between 2010 and 2013 she worked at Hartlepool Sixth Form College, where she managed the netball academy. After moving to Dublin, Spence worked for Leinster Rugby in various coaching and community development roles. Between 2014 and 2017 she worked as a rugby union development officer with Dublin City University. She also worked as a brand ambassador for both Nissan and the Bank of Ireland. In April 2016 she launched the Sophie Spence Rugby Academy.