Daily Chronic Pain Management Checklist

20 items · Health · Medium difficulty · 20 min

Daily steps to manage chronic pain, reduce flares, and communicate with your care team.

• Record current pain level

  Rate pain 0–10 and note location and time.

• Note pain characteristics in journal

  Briefly describe quality, triggers, and duration.

• Follow medication schedule

  Take prescribed doses and PRN meds as directed.

• Set medication alarms

  Use phone or pillbox alarms to avoid missed doses.

• Record taken medications

  Log dose, time, and any immediate effects.

• Perform gentle movement

  Move 5–10 minutes to reduce stiffness and improve mood.

• Do gentle stretch routine

  Include neck, shoulders, low back, and hips within comfort.

• Take a short walk or seated march

  5–10 minutes; stop if pain increases markedly.

• Use heat or cold therapy as needed

  Choose heat for stiffness, cold for sharp swelling.

• Apply heat pack safely

  Limit to 20 minutes and use a cloth barrier for skin.

• Apply cold pack safely

  Limit to 15 minutes and avoid direct ice on skin.

• Pace activities and plan rest breaks

  Break tasks into short segments with regular rests.

• Practice a 5-minute breathing or relaxation exercise

  Use deep breaths, progressive relaxation, or guided audio.

• Check and hydrate

  Sip water through the day; dehydration can worsen pain.

• Adjust assistive devices and posture

  Check cushions, braces, footwear, and seating setup.

• Review activity and pain log for patterns

  Spot triggers or improvements to discuss with your clinician.

• Prepare notes for healthcare team

  List meds, side effects, recent changes, and questions.

• Contact clinician if red flags appear

  Seek care for new numbness, weakness, fever, or uncontrolled pain.

• Set a small daily goal related to activity

  Choose one achievable task that supports function.

• Wind down for sleep with a short routine

  Limit screens, dim lights, and use relaxation to improve rest.

Printed from TickYouOff — the interactive version tracks your progress and can be shared with others.