The Pain & Flare-Up Tracker

Spot your triggers. Know what helps. This 12-page printable tracker, created by a doctor of physical therapy, helps you see the patterns behind your pain in about 60 seconds a day.

What's inside

• How-to page with a simple 0-10 pain scale and real examples

• Baseline page, including the 3 activities you want back

• Daily Log and Weekly Grid (use whichever fits your life)

• Flare-Up Log with a trigger checklist

• Trigger Detective weekly review

• My What Helped List and a flare-up first-aid plan

• Good Days page

• Monthly Summary

• Appointment Prep Sheet to bring to your doctor or PT

• When to Get Help page

Who it's for

Anyone with ongoing neck, back, joint, or muscle pain who wants clearer answers about what makes it better or worse, and wants to walk into appointments prepared.

How it works

Instant PDF download. Print as many copies as you need for personal use. No physical item will be shipped.

Please note

This tracker is for educational and organizational purposes only. It is not medical advice and does not replace care from a licensed healthcare professional. For personal use only; please don't resell or redistribute.