9 Natural Remedies and Simple Tricks to Get Rid of Back Acne (2024)

Updated on January 25, 2023

Tea Tree Oil

Tea tree oil, an essential oil long used in aromatherapy, has been shown in some studies to help reduce the number of pimples for people who have acne.

Some commercial body washes use tea tree oil as a key ingredient, which could help alleviate back acne.

Natural Exfoliators

Exfoliation—the process of removing dead skin cells from the surface of the skin using a chemical, granular substance, orexfoliationtool—can keep pores from getting clogged. With the help of adry brush, you can slough off dead skin cells that can mix with sebum and cause pore blockage.

You can buy a commercial body scrub or you can create your own natural version by mixingbrown sugar and raw honey in equal parts with a bit of olive oil.

It's important to note that exfoliation isa preventative strategy. It is best notto scrub the skin during an active breakout because this can cause inflammation and scarring.

Botanical Emollients

Since body creams and massage oils containing mineral oil, synthetic lanolin, and cocoa butter can aggravate acne, try hydrating with plant-derived products that are oil-free or are less likely to clog pores.

These include:

• Aloe vera gel
• Argan oil
• Neem oil
• Shea butter
• Tamanu oil
• Sea buckthorn oil

Studies involving the combination of tretinoin (retinoic acid) and 50% aloe vera gel improved symptoms in people with mild to moderate acne. On its own, aloe was soothing but was not seen to offer any significant relief of an outbreak.

Anti-Inflammatory Foods

Because inflammation and acne are closely linked, focusing your diet on anti-inflammatory foodssuch as berries, certain kinds of nuts, whole grains, and beansmay help reduce future outbreaks of back acne.

Studies have shown that eating foods rich in omega-3 fatty acids (like fatty fish and chia seeds) and decreasing omega-6 fatty acids (found in canola and soybean oils) can help reduce inflammation, androgen levels, and acne symptoms.

Low-Glycemic Foods

Filling up onfoods with a high glycemic load, such as candy, sugary drinks, white rice, french fries, and low-fiber cereals, can increase your risk of acne.

Studies show that foods with a high glycemic index can contribute to acne by elevating insulin levels, which in turn increases sebum production and male hormone (androgen) levels—both of which promote acne development.

To help improve your skin and boost your overall health, follow a diet with a low glycemic load by opting for fruits, vegetables, whole grains, nuts, and beans.

Zinc-Rich Foods

Some research indicates that the essential mineral zinc may help tame acne-related inflammation and curb your skin’s production of sebum. Zinc is known to reduce the production of the pro-inflammator cytokine called tumor necrosis factor-alpha (TNF-α).

You can boost your zinc intake with foods such as wheat germ, oysters, pumpkin seeds, and spinach.

Reduced Dairy Intake

Easing up on dairy could help fend off back acne. Research suggests that androgens and growth hormones found in milk products can stimulate acne development.

According to a 2018 study in the journal Nutrients, the daily consumption of one glass of milk is linked to a 1.25-fold increase in the risk of an acne outbreak, increasing to a 1.43-fold if more than two glasses are consumed.

Stress Management

There is some evidence that stress canmakeacne worse. One study found that a group of medical students had more severe acne with increased stress.

For help in keeping back acne at bay, try taking up stress-reducing practices like yoga and meditation.

Although stress was believed to be a factor, other issues such as heat and humidity contributed to the effect.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.