Body acne, back spots and rough bumpy arms
Published Last updated
The short answer
How do you get rid of back acne and bumpy skin on your arms?
Back and chest acne usually starts with a benzoyl peroxide or salicylic acid body wash and showering soon after exercise. Rough bumps on the upper arms are keratosis pilaris: harmless, and best handled with regular moisturising, not scrubbing.
Evidence: Good How we grade evidence
Body care is the fastest-growing category in skincare, largely because people have realised the skin below the jawline was being ignored. Two complaints dominate our inbox.
What causes back and chest acne?
Back and chest acne has the same cause as facial acne, made worse by friction and sweat. The NHS says the back is affected in more than half of people with acne, and the chest in about 15%. Sports bras, rucksacks, weight benches and synthetic fabrics all contribute, and sitting in damp kit afterwards makes it considerably worse. A benzoyl peroxide wash from a pharmacy, left on for a minute before rinsing, is the standard first move, though it bleaches towels and dark fabrics, so use white ones. A salicylic acid body wash helps blackheads. Shower promptly after exercise, wash hair before rinsing the body so conditioner residue is not sitting on the back, and consider whether your bumps are itchy, in which case read our piece on fungal acne first.
What are the rough little bumps on the backs of the arms?
The rough, goosebump texture on upper arms, thighs and sometimes cheeks is usually keratosis pilaris, which the NHS describes as very common, harmless and thought to run in families. Keratin plugs the follicle openings. Scrubbing hard makes the redness worse and changes nothing. What helps is a urea or lactic acid cream used regularly, warm rather than hot showers, and patience: a 2025 systematic review of keratosis pilaris treatments found lactic and glycolic acid creams were the preferred topical options, and the NHS notes it may eventually clear up by itself. It is not caused by poor hygiene and it cannot be scrubbed away.
How long do dark marks from body spots take to fade?
Dark marks left by body spots usually take months to fade, especially on deeper skin tones. The British Association of Dermatologists notes that acne can leave discolouration darker than your usual skin colour, and that picking makes spots worse and can scar. Sunscreen on exposed areas stops the sun darkening marks further. Picking reliably slows fading down.
When should you see a GP about body spots?
See a GP for painful deep lumps, for bumps that are spreading and itchy, or for anything in the armpits or groin that keeps coming back and scars. That last pattern may be a different condition entirely, and it is treatable. A GP can sort out which is which quickly. For the everyday wash and moisturiser, a MyAgenix read builds a routine around your skin.
Questions people ask
Does sweat cause back acne?
Sweat does not cause acne on its own, but sweat and friction trapped against the skin can irritate it and make breakouts worse. Showering as soon as you can after exercise and changing out of damp kit are the simplest habits that help.
Will benzoyl peroxide bleach my towels and clothes?
Yes, it can. Benzoyl peroxide bleaches fabric, so use white towels, sheets and T-shirts while you use a benzoyl peroxide wash, and rinse it off thoroughly before getting dressed.
Can keratosis pilaris be cured?
There is no permanent cure, but it is harmless and may eventually clear up by itself. Regular moisturising, a lactic acid or urea cream, and avoiding hot showers and harsh scrubs keep the bumps softer and less noticeable in the meantime.
Is body acne the same as fungal acne?
No. Ordinary body acne has a mix of blackheads and spots of different sizes and is not usually itchy. Fungal acne is caused by a yeast, tends to be itchy with small bumps all the same size, and needs an antifungal wash rather than acne products.
What should I wear to the gym if I get back acne?
Loose, breathable fabrics that wick sweat away help, and so does changing out of damp kit and showering soon after training. Wiping down shared benches and washing gym kit after every session also cuts the friction and sweat that irritate the skin.
Sources
- NHS says the back is affected in more than half of people with acne, and the chest in about 15% (nhs.uk)
- NHS describes as very common, harmless and thought to run in families (nhs.uk)
- a 2025 systematic review of keratosis pilaris treatments (pubmed.ncbi.nlm.nih.gov)
- British Association of Dermatologists notes that acne can leave discolouration (skinhealthinfo.org.uk)
- a different condition entirely (nhs.uk)
General information about skin, not medical advice. MyAgenix offers cosmetic guidance to help you choose products. It does not diagnose or treat any condition. For anything that needs treating, see a pharmacist, your GP or a dermatologist.