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About this tool
Log cramp intensity on the 0-10 pain scale with the relief methods you used, and see patterns across cycles.
The Period Pain Intensity Log records cramp severity on the 11-point Numeric Rating Scale used in clinics and pain research, where 0 is no pain and 10 is the worst imaginable, and groups the standard bands of mild (1-3), moderate (4-6) and severe (7-10). Each entry stores the cycle day and what you used for relief, so the log builds an average by cycle day, a peak, and a count of days in the severe band. It is designed to be the record you bring to an appointment rather than a diagnosis.
Open Period Pain Intensity Log on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
The 0-10 Numeric Rating Scale is what clinicians use, so your numbers translate directly in an appointment.
Averages are grouped by cycle day, which shows the shape of the pain rather than one number.
The method comparison is labelled as descriptive, because stronger relief is used on the worst days.
Use the 0-10 scale and give three numbers: your typical score, your worst score, and how many days a cycle sit at 7 or above. Adding what you took and whether it helped, plus any days off work or school, gives a clinician far more than the word severe on its own.
On the Numeric Rating Scale, 7 to 10 is the severe band. In practice the more useful marker is function: pain that stops you going to work, school or normal activity, or that does not respond to over-the-counter painkillers, should be assessed regardless of the number you give it.
Book an appointment if pain is getting worse cycle on cycle, does not settle with usual painkillers, starts well before bleeding or continues after it, or comes with heavy bleeding, fever, pain during sex or bowel and bladder symptoms. Endometriosis, adenomyosis and fibroids are common causes and all are treatable.
Local heat is a widely used first-line self-care measure and many people find it helps, but this log cannot prove it for you: relief methods get used on the worst days, so the average score on heat-pad days can look higher even when the heat is helping. Treat the comparison table as a record of what you tried, not as evidence of what works.