name / week: ________________pain log
rate at a similar time each day. consistency matters more than precision.
| date | pain 0-10 | where | what kind | what helped |
|---|---|---|---|---|
free worksheet from rox · talktorox.com · not medical advice
the free pain tracker does the same thing in your browser and works out the patterns for you. rox is the free ios app behind it: it remembers every entry, reads your apple watch, oura, garmin or amazfit, and builds a summary a doctor can read in a minute.
how to use it
The 0 to 10 numeric rating scale is deliberately subjective. It is not comparing your pain to anyone else’s, it is comparing today to your own baseline, which is what makes a trend readable.
Roughly: 0 is no pain, 1 to 3 is mild and does not stop you, 4 to 6 is moderate and interferes with what you are doing, 7 to 9 is severe and stops most activity, and 10 is the worst pain imaginable. Writing your own examples next to each number makes your ratings far more consistent.
01
what do the numbers on the pain scale mean?
0 is no pain, 1 to 3 mild, 4 to 6 moderate, 7 to 9 severe and 10 the worst you can imagine. the useful move is to anchor each number to something real from your own life, so a 6 means the same thing next month as it does today.
02
is the pain scale accurate?
it is subjective by design, and that is fine. its value is consistency over time, not comparability between people. a clinician reading that you sat at 7 for nine days learns far more than from a single number.
03
how do i describe pain to a doctor?
give the number, where it is, what kind it is (burning, stabbing, aching), what makes it worse or better, and how it limits you. the limitation is the part people leave out and the part that carries the most weight.
free to use and share. rox is a tracking tool, not medical advice, and it cannot diagnose or treat anything.