Finding Strength in Movement: Living with Scoliosis and Osteopenia, by Hannah Surtees

I’ve always been an active person, so when I was younger, having scoliosis never really held me back. I didn’t give it much thought – it was just a part of me. But things started to shift after I had my son. Life got busier, and like many new parents, I had less time (and energy!) for exercise. In my 40s, I started to feel a persistent ache in my lower back. At first, I just put it down to aging – something I’d just have to live with. But I’m happy to say … I was wrong!

The turning point came when I started doing Pilates with Tahmour. Not only did the back pain start to ease, but I also began to understand how Scoliosis affected my body in ways I hadn’t noticed before. Pilates helped me become more body-aware (although, I never remember the names of body parts … glutes … where are they again?), and I realised that with the right kind of movement, I could actually support my spine and feel stronger – not just manage symptoms.

Around the same time, I also began to pay more attention to my bone health. I’d gone through menopause very early, which meant I had to be more mindful of Osteopenia and my risk of Osteoporosis. I got a DEXA scan to get a baseline on my bone density with a check up every couple of years to monitor any changes. Four years ago it was noted that I had Osteopenia in my spine so I decided it was time to get serious about the health of my bones.

A big part of my bone health journey has been working with Henna at PhysioFit, we’ve focused on shoulder rehab and weight-bearing exercises to help maintain my bone strength. I’ll be honest, lifting weights has never been my thing (I find it really boring), but doing strength training with guidance and purpose has made a huge difference.

I also started taking Vitamin D to help absorb calcium, and I try to eat greens, drink milk, and do my best to make food choices that support bone health. That said, I’m not naturally drawn to "healthy eating", so seeing a nutritionist after menopause was incredibly helpful. It helped me better understand how to fuel my body and keep my weight in check without feeling overwhelmed or restricted.

One of the most unexpected joys in this journey has been finding movement that’s fun. I started doing Pole, which was a fantastic way to build upper body strength and confidence. More recently, I’ve swapped Pole for Silks, with Stuart at Bah Ha Circus in Blackheath. I find this an entirely new challenge that gets my body moving and maintains upper body strength. I also swim, which is gentle on my spine but still gives my whole body a great workout.

At the core of it all, though, is Pilates. It’s my anchor – the foundation that supports all the other movement in my life. It gives me strength, balance, and a deep connection with my body.

If you’re on a similar path, whether you’re dealing with Scoliosis, Osteopenia, Menopause, or just trying to stay active as life evolves – my biggest piece of advice is to find the kind of movement that you enjoy, if you love it, you’ll stick with it. And don’t be afraid to get support – whether that’s a physio, a nutritionist, or a great instructor. Taking care of your body doesn’t have to be a chore. With the right people and practices, it can actually be something you look forward to.