Have you ever felt that twinge of discomfort when trying on a sleeveless dress or tank top and found the acne scattered across your shoulders? You’re definitely not alone. Shoulder acne (sometimes called “bacne” when it extends to your back) affects millions of people, regardless of age or skin type. The good news? You don’t need expensive treatments or prescription medications to address this common skin concern.
As someone who struggled with persistent shoulder acne throughout my twenties, I understand the frustration of trying product after product with minimal results. It wasn’t until I began exploring natural remedies and making lifestyle adjustments that I finally saw lasting improvement. In this article, I’ll share 16 science-backed natural remedies to help you get rid of shoulder acne effectively.
Understanding Shoulder Acne: Why It Happens
Shoulder acne typically forms when hair follicles or pores become clogged with excess oil (sebum), dead skin cells, and bacteria. Several factors make the shoulders particularly prone to breakouts:
- Friction from clothing or equipment: Backpacks, sports equipment, and even certain fabrics can rub against your skin, triggering irritation and breakouts.
- Trapped sweat and heat: Shoulders tend to sweat during physical activity, and when that moisture gets trapped against your skin, it creates an ideal environment for acne-causing bacteria.
- Hard-to-reach area: Let’s be honest—it’s difficult to properly cleanse your shoulders, especially the upper back portion.
- Hair products: Conditioners, shampoos, and styling products can run down your back in the shower, leaving pore-clogging residue behind.
- Hormonal fluctuations: Testosterone and other hormones can increase oil production, contributing to acne on the shoulders and back.
Now that we understand the causes, let’s explore natural remedies that target these specific issues.
16 Natural Remedies for Shoulder Acne
1. Tea Tree Oil: Nature’s Antibacterial Powerhouse
Tea tree oil contains natural antibacterial and anti-inflammatory properties that make it highly effective against acne. Research published in the Medical Journal of Australia found that a 5% tea tree oil gel was as effective as 5% benzoyl peroxide in treating acne with fewer side effects.
How to use it: Mix 10-12 drops of tea tree oil with 2 tablespoons of a carrier oil like jojoba or almond oil. Apply to affected areas with a cotton ball or clean hands. Use once daily after showering.
Pro tip: Never apply undiluted tea tree oil directly to your skin—it can cause irritation and dryness. Always patch test any new remedy on a small area first.
2. Apple Cider Vinegar: Balancing Your Skin’s pH
Apple cider vinegar (ACV) contains malic acid and acetic acid, which help balance skin pH and kill acne-causing bacteria. It also helps remove excess oil and dead skin cells that clog pores.
How to use it: Mix equal parts raw, unfiltered ACV and water. Apply to clean shoulders using a spray bottle or cotton pad. Let sit for 5-10 minutes, then rinse thoroughly. Start with just 2-3 times per week to avoid over-drying.
Personal experience: When I first tried ACV, the smell was off-putting, but adding a few drops of lavender essential oil made it much more pleasant. The results were worth it—I noticed less inflammation within just a few applications.
3. Regular Exfoliation: Removing Dead Skin Cells
Exfoliation is crucial for preventing clogged pores by removing dead skin cells that can trap bacteria and oil. For shoulder acne, physical exfoliation can be particularly effective since the skin in this area is typically thicker than facial skin.
How to use it: Use a long-handled bath brush or exfoliating cloth with a gentle scrub 2-3 times weekly. Try this homemade scrub: mix 1/2 cup brown sugar with 3 tablespoons coconut oil and 1 tablespoon honey.
Important note: If you have active, inflamed acne, stick to gentle chemical exfoliants instead of physical scrubs. It can irritate and spread bacteria.
4. Turmeric Paste: Ancient Anti-Inflammatory Solution
Turmeric contains curcumin, a compound with powerful anti-inflammatory and antibacterial properties. Studies published in Phytotherapy Research have demonstrated its effectiveness in treating various skin conditions, including acne.
How to use it: Make a paste by mixing 1 tablespoon of turmeric powder with enough plain yogurt or honey to form a spreadable consistency. Apply to affected areas for 15-20 minutes, then rinse thoroughly.
Warning: Turmeric can temporarily stain skin yellow, so avoid applying it before important events. You can also consider adding a few drops of lemon juice to the rinse water to minimize staining.
5. Aloe Vera: Soothing Inflamed Skin
Aloe vera contains salicylic acid, which helps unclog pores, and natural enzymes that reduce inflammation and promote healing. Its moisturizing properties help prevent the excessive dryness that can trigger more oil production.
Plus, A study in the Journal of Dermatological Treatment found that combining aloe vera with tretinoin cream was more effective in treating acne than tretinoin alone, with fewer side effects.
How to use it: Apply pure aloe vera gel (either fresh from the plant or a high-quality store-bought version) directly to your shoulders after showering. Allow it to dry naturally—no need to rinse off.
6. Proper Shower Habits: Prevention Is Key
Sometimes the simplest solutions are the most effective. Proper shower habits can dramatically reduce shoulder acne by preventing product buildup and removing bacteria before it causes problems.
How to implement:
- Wash your body AFTER rinsing out hair products
- Use lukewarm water (hot water can stimulate oil production)
- Pat your shoulders dry rather than rubbing
- Apply any acne treatments to clean, dry skin
Personal tip: I started keeping a separate small towel just for patting my shoulders and back dry, which helped prevent transferring oils and bacteria from other body parts to my acne-prone areas.
7. Green Tea Compresses: Antioxidant Treatment
Green tea is rich in catechins, particularly EGCG (epigallocatechin-3-gallate), which have been shown to reduce sebum production and fight inflammation. Research in the Journal of Investigative Dermatology demonstrated that green tea extract reduced sebum production by up to 58%.
How to use it: Steep 3-4 green tea bags in warm water for 5 minutes. Allow to cool, then soak a clean cloth in the tea and apply as a compress to your shoulders for 10-15 minutes. Alternatively, pour the cooled tea into a spray bottle and spritz onto shoulders after showering.
8. Witch Hazel: Natural Astringent
Witch hazel is a plant-based astringent that reduces inflammation and excess oil while tightening pores. Its tannins have natural antibacterial properties that help fight acne-causing bacteria.
How to use it: Apply alcohol-free witch hazel to affected areas using a cotton ball after showering. No need to rinse. For extra benefits, look for witch hazel products that also contain aloe vera.
Important consideration: While effective, witch hazel can be drying. If you notice excessive dryness, reduce application to every other day and follow with a light, non-comedogenic moisturizer.
9. Dietary Adjustments: Fighting Acne from Within
What you eat can significantly impact your skin health. Research increasingly supports the connection between diet and acne, particularly regarding dairy, high-glycemic foods, and certain oils.
How to implement:
- Reduce dairy consumption, especially if you notice breakouts after consuming milk products
- Decrease intake of high-glycemic foods (white bread, sugary snacks, processed foods)
- Increase consumption of omega-3 fatty acids found in fish, flaxseeds, and walnuts
- Add zinc-rich foods like pumpkin seeds, chickpeas, and oysters
- Stay well-hydrated with at least 8 glasses of water daily
Reducing dairy was a game-changer for my skin. While I didn’t eliminate it completely, cutting back to occasional consumption rather than daily intake led to noticeably fewer breakouts within just a few weeks.
10. Honey and Cinnamon Mask: Sweet Antibacterial Duo
Raw honey has natural antibacterial properties, while cinnamon improves circulation and reduces inflammation. Together, they create a powerful yet gentle treatment for shoulder acne.
How to use it: Mix 3 tablespoons of raw honey with 1 teaspoon of cinnamon powder to form a paste. Apply to affected areas for 10-15 minutes, then rinse thoroughly with warm water. Use 1-2 times weekly.
Science behind it: Research in the International Journal of Cosmetic Science has shown that honey has significant antibacterial activity against P. acnes, the bacteria that contribute to acne formation.
11. Changing Workout Clothes Promptly
One of the biggest contributors to shoulder acne is sitting around in sweaty workout clothes. The combination of moisture, heat, and friction creates the perfect environment for acne-causing bacteria to thrive.
How to implement:
- Change out of sweaty clothes within 30 minutes of finishing exercise
- Shower as soon as possible after workouts
- Choose moisture-wicking fabrics for workouts
- Avoid wearing backpacks against bare skin while sweating
Practical tip: Keep cleansing wipes in your gym bag for times when you can’t shower immediately. While not as effective as a full shower, they can help remove sweat and bacteria until you can properly cleanse.
12. Baking Soda Paste: Balancing Skin pH
Baking soda helps balance skin pH and exfoliates dead skin cells while reducing inflammation. Its mild antiseptic properties help fight bacteria that cause acne.
How to use it: Mix 2 tablespoons of baking soda with enough water to form a paste. Gently massage onto damp shoulders using circular motions, then rinse thoroughly. Use no more than once weekly, as overuse can disrupt your skin’s natural pH.
Caution: This remedy isn’t suitable for everyone, especially those with sensitive skin. Always do a patch test first and discontinue if irritation occurs.
13. Changing Bed Linens Frequently
Your bed sheets and pillowcases collect dead skin cells, oils, and bacteria night after night. Sleeping on dirty linens can transfer these back to your shoulders, creating a cycle of breakouts.
A study published in the Journal of Applied Microbiology found that pillowcases can harbor bacteria, including Staphylococcus, which can contribute to acne and skin infections.
How to implement:
- Change pillowcases at least twice weekly
- Wash sheets weekly in hot water with a fragrance-free detergent
- Consider using antimicrobial silver-infused pillowcases
- Sleep in a clean cotton t-shirt if changing sheets frequently isn’t feasible
14. DIY Oatmeal Mask: Gentle Exfoliation
Colloidal oatmeal has anti-inflammatory properties and helps remove excess oil and impurities while gently exfoliating. It’s particularly beneficial for sensitive skin that can’t tolerate stronger treatments.
How to use it: Grind 1/2 cup of plain, uncooked oatmeal into a fine powder. Mix with enough water to form a paste. Apply to the shoulders for 15-20 minutes, then rinse thoroughly. Use 1-2 times weekly.
Enhancement option: Add 1 tablespoon of honey to the oatmeal for additional antibacterial benefits.
15. Essential Oil Spray: On-the-Go Treatment
Essential oils like lavender, rosemary, and frankincense have antibacterial and anti-inflammatory properties that can help treat and prevent shoulder acne. A spray allows you to easily reach difficult areas.
How to use it: In a 4-ounce spray bottle, combine 1/2 cup witch hazel, 1/4 cup aloe vera gel, 10 drops lavender oil, 5 drops tea tree oil, and 5 drops rosemary oil. Shake well before each use and spray on clean shoulders. No need to rinse.
Safety note: Essential oils are potent and should always be properly diluted. Pregnant women and those with certain health conditions should consult a healthcare provider before using essential oils.
16. Zinc Supplements: Supporting Skin Health
Zinc plays a crucial role in cell growth, hormone regulation, and inflammation reduction—all factors in acne development. Research in the Dermatology Research and Practice journal found that many acne sufferers have lower zinc levels than people with clear skin.
How to implement: Consider taking 30-45mg of zinc daily after consulting with a healthcare provider. Zinc gluconate and zinc citrate are generally well-absorbed forms. Alternatively, increase zinc-rich foods in your diet, including pumpkin seeds, oysters, and grass-fed beef.
Important caution: Too much zinc can cause side effects, including nausea and copper deficiency. Always consult a healthcare provider before starting any supplement.
How to Create Your Shoulder Acne Treatment Routine
The most effective approach to treating shoulder acne combines several remedies into a consistent routine. Here’s a sample weekly regimen that incorporates multiple treatments:
Daily:
- Cleanse shoulders thoroughly after workouts or at the end of the day
- Apply diluted tea tree oil or witch hazel to affected areas
- Ensure workout clothes are clean and changed promptly after exercise
2-3 times weekly:
- Exfoliate shoulders with a gentle scrub or chemical exfoliant
- Use green tea spray or compress
- Apply aloe vera gel to soothe inflammation
Weekly:
- Apply a more intensive treatment like a honey-cinnamon mask or turmeric paste
- Change bed linens
- Assess progress and adjust treatments as needed
How to Prevent Shoulder Acne?
Here are some effective tips to help prevent and manage shoulder acne:
1. Keep the area clean:
- Wash the affected areas with a gentle, non-comedogenic (non-pore-clogging) cleanser twice a day.
- Avoid harsh scrubbing, which can irritate the skin and worsen acne.
- Pat the area dry gently instead of rubbing.
2. Use oil-free and non-comedogenic products:
- Choose oil-free, non-comedogenic moisturizers, sunscreens, and other skincare products to avoid clogging pores.
- Look for products labeled “non-acnegenic” or “non-comedogenic.”
3. Manage sweating and friction:
- Wear loose, breathable fabrics that wick away moisture and prevent friction.
- Shower soon after exercise or heavy sweating to remove sweat and oil buildup.
- You can use an anti-chafing product or powder to reduce friction.
4. Use spot treatments:
- Apply a spot treatment containing benzoyl peroxide or sulfur to active breakouts.
- These ingredients can help dry out and heal pimples.
5. Consider oral or topical medication:
- For persistent or severe shoulder acne, consult a dermatologist who may prescribe oral antibiotics or topical retinoids.
- These can help regulate oil production and reduce inflammation.
6. Avoid picking or popping pimples:
- This can lead to further irritation, scarring, and spreading of the infection.
7. Manage stress and maintain a healthy lifestyle:
- Stress can worsen acne, so try to manage it through relaxation techniques, exercise, and adequate sleep.
- Eat a balanced diet rich in fruits, vegetables, and healthy fats.
When to See a Dermatologist?
While natural remedies are effective for many people, severe or persistent acne may require professional treatment. Consider consulting a dermatologist if:
- Your shoulder acne is severe, painful, or causing scarring
- Natural remedies haven’t improved your condition after 6-8 weeks of consistent use
- You develop signs of infection, like increased pain, warmth, or pus
- Your acne is significantly impacting your confidence and quality of life
Final Thoughts: Patience and Consistency Are Key
Treating shoulder acne naturally requires patience and consistency. Results won’t appear overnight, but with regular application of these remedies and lifestyle adjustments, most people see significant improvement within 4-6 weeks.
Remember that your skin is unique, and what works for others may not work for you. Don’t be afraid to experiment with different combinations of these remedies to find what best suits your skin’s needs.
Have you tried any of these natural remedies for shoulder acne? What worked best for you? Share your experiences in the comments below—your insights might be exactly what another reader needs to hear!
