Grom makes a great point about keeping a journal. I'll be the first to admit that i'm prone to forgetting to write down sometimes (like...right now, for instance). In the book "Managing Pain before It Manages You" they have a great chart, with columns for date/time, situation, pain level, description of pain, emotional response (also on a 1-10 scale), description of the response, and actions taken. What i struggle with is filling in the emotional response. I thought putting a number on pain seemed arbitrary, but putting a number on my mental state is just plain difficult. Anyways, I don't bring all of these w/ me to the Doc, but i use them to sum up between visits, both Highs and lows. It should also help identify what triggers your pain. hope this helps some!
-dabbo