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Free Online Tools for Back Pain Relief

Chronic pain can be complex and overwhelming, but validated online tools can help you better understand your symptoms, track progress, evaluate risks, and prepare for discussions with your healthcare provider.

This curated list features free, evidence-based pain assessment calculators, questionnaires, and decision aids from reputable sources. These resources are for informational and educational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or pain specialist before making changes to your care plan.


Sciatica and Back Pain Functional Assessment Tools

Tool Name & URLDescription
Modified Oswestry Low Back Pain Disability Questionnaire
URL: https://orthotoolkit.com/molbpdq/		Gold-standard 10-question tool that measures how low back pain affects daily activities and function. Widely used for tracking back pain disability.
Roland-Morris Disability Questionnaire
URL: https://orthotoolkit.com/roland-morris/		24-item yes/no questionnaire specifically designed to evaluate functional disability caused by low back pain.
Ubie Sciatica
https://ubiehealth.com/symptoms/sciatica		Free Symptom Checker for sciatica with Physician-supervised AI.

Pain Treatment Decision Aids & Calculators

Tool Name & URLDescription
Osteoarthritis Pain Calculator
URL: https://pain-calculator.com/calculators/osteoarthritis-pain/		Compares evidence for osteoarthritis treatment options relevant to primary care, including benefits/harms for pain relief.
Neuropathic Pain Calculator
URL: https://pain-calculator.com/calculators/neuropathic-pain/		Compares evidence for neuropathic pain treatment options relevant to primary care, including benefits/harms for pain relief.
Low Back Pain Calculator
URL: https://pain-calculator.com/calculators/low-back-pain/		Compares evidence for low back pain treatment options relevant to primary care, including benefits/harms for pain relief.

Joint-Specific Outcome Scores & Calculators

Tool Name & URLDescription
KOOS (Knee Injury and Osteoarthritis Outcome Score)
URL: https://orthotoolkit.com/koos/		Comprehensive 42-item questionnaire evaluating knee pain, symptoms, function in daily living, sports/recreation, and knee-related quality of life.
HOOS (Hip Disability and Osteoarthritis Outcome Score)
URL: https://orthotoolkit.com/hoos/		Assesses hip pain, symptoms, function in daily living and sports, and hip-related quality of life. Perfect for tracking hip osteoarthritis or post-injury progress.
SPADI (Shoulder Pain and Disability Index)
URL: https://orthotoolkit.com/spadi/		Measures shoulder pain severity and disability across daily activities. Useful for rotator cuff issues, arthritis, or shoulder injuries.

General Pain Assessment Tools

Tool Name & URLDescription
Short-Form McGill Pain Questionnaire (SF-MPQ)
URL: https://neurotoolkit.com/sf-mpq/		Measures the sensory and affective qualities of pain using 15 descriptive words. Helps quantify both the intensity and emotional aspects of pain.
PEG Scale (Pain, Enjoyment of Life, and General Activity)
URL: https://www.mdcalc.com/calc/10405/pain-enjoyment-life-general-activity-peg-scale		A quick 3-question tool that assesses chronic pain intensity and its impact on enjoyment of life and general activity. Ideal for primary care and ongoing monitoring.

Psychological & Coping Tools for Pain

Tool Name & URLDescription
Pain Self-Efficacy Questionnaire (PSEQ)
URL: https://orthotoolkit.com/pseq/		10-item scale that measures confidence in performing activities despite ongoing pain. Helps gauge self-management ability.
Pain Catastrophizing Scale (PCS)
URL: https://www.otdude.com/calculators/pain-catastrophizing-scale-pcs-calculator/		Assesses exaggerated negative thinking patterns related to pain (rumination, magnification, helplessness) that can worsen pain experience.

Pain & Symptom Tracking Tools (Web & App-Based)

Tool Name & URLDescription
Manage My Pain
URL: https://managemypainapp.com/		Comprehensive tracker for logging pain levels, medications, triggers, reflections, and generating visual reports and trends.
Bearable Symptom Tracker
URL: https://bearable.app/		All-in-one tracker for pain, symptoms, mood, sleep, energy, and chronic conditions with customizable charts and insights.

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