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Keeping a chronic pain journal can be extremely helpful on a multitude of levels. When you come into the office for a follow up (or even in general) it can be hard to remember an overview of how your pain has been over the prior few weeks or months. A pain journal can help you to better understand your chronic pain and how well your treatment is working. This gives you a tangible record to look back on to notice different trends. For example, does your pain tend to flare up during a stressful life event or changes in the weather? How long does it take before your medication or injection starts to take affect? And one of the biggest overall comparisons in chronic pain management – how is my pain doing now compared to how it was before I started my treatment?
Some aspects to consider adding in a pain journal entry:
- Date and time of each entry
- Pain levels on a scale of 0-10
- Pain description (ex. Sharp, dull, aching, burning)
- Pain location
- Try to be as specific as you can! Example: The left side of my low back radiating into the front of my left thigh and across my knee, but it does not go into my feet
- Treatments
- What have you tried to help with the pain today and how did it work?
- Examples:
- I tried ice and it didn’t make a difference but heat seemed to help
- I tried my medication (include name of medication and dosing) and it started to help after about 20 minutes
- My relaxation techniques helped to take the edge off of the pain and take my mind off of it
- Any other noteworthy information
- Examples:
- Activity levels or exercise
- I took the dog for a walk and I was able to go farther than usual
- I was in the car for 3 hours today and I was really uncomfortable by the end of the trip. My pain was flared up by the end of the day
- Mood/Mental Health
- I had a stressful day at work and my pain was bothering me more since I got home.
- I have been feeling really anxious lately. I’ve been noticing that my pain levels seem to go up when my anxiety gets worse.
- My pain has been feeling better since my injection. My spouse even mentioned that my mood has been better lately.
- Activity levels or exercise
- Examples:
- Examples:
- What have you tried to help with the pain today and how did it work?
This journal is for you and your benefit! You can use any or all of the aspects listed above as part of your journal. Try to make it a part of your daily routine. It can be as simple as jotting down a few notes on a piece of paper or on your phone. There are even chronic pain journals that you can purchase to help organize these thoughts. The more that you are able to understand your chronic pain, the better off you will be in the long run.
Link to pain journal(s): Pain Journal
