Keratosis pilaris is one of the most common skin conditions in the UK, yet many people who have it do not know what it is called or why it appears. If you have noticed small rough bumps on your upper arms, thighs or bottom that will not go away, there is a good chance keratosis pilaris is the cause.
This guide covers what keratosis pilaris is, what causes it and what the NHS recommends you can do to help manage its appearance as part of your regular bathing and skincare routine.
What is keratosis pilaris?
Keratosis pilaris is a very common and completely harmless skin condition that causes small bumps to appear on the skin. According to the NHS, the bumps usually appear on the upper arms, thighs and bottom, though they can appear in other places too.
The bumps are typically the same colour as the surrounding skin, though they can appear red on lighter skin tones or darker on brown and black skin. The skin in the affected area can sometimes feel rough or slightly itchy, and the condition often feels worse in winter and better in summer when humidity levels are higher.
Keratosis pilaris is not infectious. You cannot catch it or spread it to anyone else.
What causes keratosis pilaris?
Keratosis pilaris happens when hair follicles become blocked with a build-up of keratin, a protein that is naturally found in skin, hair and nails. The excess keratin accumulates around individual hair follicles, creating the characteristic rough, bumpy texture.
Nobody knows exactly why keratin builds up in some people and not others. The NHS notes that the condition is thought to run in families, so if your parents have it, you may develop it too. It can affect people of any age and is particularly common in children and teenagers, though many people continue to have it well into adulthood.
Keratosis pilaris is not caused by poor hygiene. It is a structural skin characteristic rather than a cleanliness issue.
Will keratosis pilaris go away on its own?
It can, yes. The NHS states that most people with keratosis pilaris have it for years, but that it may eventually clear up by itself. There is no guaranteed timeline for this and no way to predict whether or when it will resolve. For many people, consistent self-care as part of a regular bathing routine makes a noticeable difference to how the skin looks and feels in the meantime.
What does the NHS recommend for managing keratosis pilaris?
The NHS keratosis pilaris page provides clear self-care guidance for people looking to help manage the condition at home. The recommended steps are:
- moisturise your skin regularly, a pharmacist can advise on what is most suitable for your skin type
- use mild and unperfumed soaps and bathing products
- gently scrub the skin with a washcloth or exfoliating mitt as part of your regular bathing routine
- have cool or lukewarm showers and baths rather than very hot ones
The NHS is also clear about what to avoid:
- do not use perfumed soaps or bathing products that can dry out the skin
- do not use harsh scrubs on your skin, as these can make the condition worse
- do not have hot baths or showers
- do not scratch, pick or rub the affected areas
The distinction between gentle and harsh exfoliation is particularly important here. The NHS recommends gentle scrubbing as a self-care step but specifically warns against harsh scrubs. Getting that balance right is central to a helpful bathing routine for keratosis pilaris.
Why gentle exfoliation matters for keratosis pilaris
The build-up of keratin around the hair follicles that causes keratosis pilaris sits on the skin surface. Gentle, consistent exfoliation during your regular shower routine helps to loosen and remove this surface build-up more effectively than simply rinsing with water alone, which is why the NHS includes it in their self-care guidance.
The key word in the NHS recommendation is gentle. Rough exfoliating mitts, harsh scrub products or aggressive friction can irritate the skin and make the appearance of keratosis pilaris worse rather than better. A tool that provides consistent, comfortable exfoliation without harsh friction is what the guidance is pointing toward.
A silicone body scrubber like ScrubMeBody is designed for exactly this type of gentle, consistent daily exfoliation. The soft silicone bristles create a thorough but comfortable cleansing action that aligns with the NHS principle of gentle scrubbing rather than harsh abrasion. Unlike rough fabric exfoliating mitts, silicone does not become coarser with use and does not hold onto bacteria or residue between showers.
Building a bathing routine that supports keratosis pilaris management
Based on the NHS guidance, a practical bathing routine for someone with keratosis pilaris might look like this:
- Water temperature: cool or lukewarm rather than hot. Hot water dries the skin and can aggravate the condition.
- Body wash: mild, unperfumed and designed for sensitive or dry skin. Avoid heavily fragranced products.
- Exfoliation: gentle circular motions over the affected areas using a soft washcloth or silicone exfoliating tool. Comfortable pressure throughout, never pressing hard enough to cause redness or irritation.
- Rinse: thorough and complete. Leaving soap residue on the skin can contribute to dryness.
- Moisturise immediately after: apply a suitable moisturiser while the skin is still slightly damp to lock in hydration. A pharmacist can advise on the most suitable product for your skin type.
Consistency matters more than intensity here. A gentle routine done regularly tends to produce a better result than occasional more aggressive approaches.
How often should you exfoliate if you have keratosis pilaris?
The NHS guidance does not specify a frequency, but general dermatological advice for gentle exfoliation in the context of keratosis pilaris points toward regular rather than occasional use. Incorporating a gentle exfoliation step into every shower rather than treating it as a weekly deep-clean session tends to give more consistent results because it addresses the ongoing keratin build-up rather than leaving it to accumulate between sessions.
If your skin feels irritated after exfoliating, reduce the pressure first rather than the frequency. Irritation in keratosis pilaris management is almost always a pressure and technique issue rather than a frequency one.
When to speak to a pharmacist or GP
The NHS recommends speaking to a pharmacist if:
- self-care steps are not helping and the condition is bothering you
- the skin becomes itchy or inflamed
- you are not sure whether you need to see a GP
A pharmacist can recommend appropriate creams or lotions and advise whether a GP appointment is needed. Other treatments including steroid creams are available, though the NHS notes these are not routinely available on the NHS as their effectiveness has not been fully proven.
This post is for general information only. If you are concerned about your skin or your keratosis pilaris is causing significant discomfort, please speak to a pharmacist or GP for personalised advice.
The short answer
Keratosis pilaris is a common, harmless condition affecting approximately 40 percent of adults. It is caused by a build-up of keratin around the hair follicles and typically appears as small rough bumps on the upper arms, thighs or bottom. It may clear up on its own over time.
The NHS recommends gentle exfoliation with a washcloth or exfoliating mitt, mild unperfumed products, cool or lukewarm water and regular moisturising as the core self-care steps for managing its appearance. Consistency with these habits, particularly the gentle exfoliation step, tends to make the most noticeable difference over time.
For a silicone body scrubber designed for the type of gentle daily exfoliation the NHS recommends, see the ScrubMeBody product page for full specifications, customer reviews and delivery information.
