It is difficult to have an answer to something that differs so greatly from person to person.
The other question is how does one define pain? Where is the pain located? What causes the pain? All of these questions are ones that need to be answered in order to come up with the proper fitness plan to help the pain.
What is the best way to make the determination which type is better? By consultation with your doctor or a physical therapist should be the starting point. Localization of the pain is going to be the determining factor since you want to gear the exercise to the location of the pain. At the same time, you don’t want to do something that is going to make the pain increase or in the case of arthritis, put more pressure on inflamed joints. It has been recommended to start out gradually with lightweight repetitions and increase slowly to your tolerance level. Do not overdo lifting weights by thinking more is better. If you discover you can handle heavier weights without increasing the level of pain, then and only then should you begin with heavier weights.
For back pain, using a bench press is recommended, which takes the pressure of the weights off your back. Again, do not over do it, but gradually increase the weight of the dumbbells to your tolerance without causing yourself excess pain. Remember, you are not competing in a bodybuilding contest here, so there is no need to lift 500 pounds just to prove you can do it! The purpose is to perform exercises that will ease your pain in certain areas of your body, and this can only be accomplished by doing it gradually, slowly, and routinely. At no time should you attempt to do more than your tolerance level simply because you “used to be able to do it” or because “others with my same build can do it.” These are poor excuses for safety and will do more harm than good.
Watch your own body reactions after the exercises to find out just what you are doing. What you feel will tell you if you are overdoing it, and if that becomes the case, slow down and start again. Don’t wear yourself out, but allow for a warm up and a cool down.
If you attend a health club with a hot tub, alternating between the hot tub and the pool after exercising is a great way to prevent muscle soreness. If your club doesn’t have either one, or you are exercising at home, take a hot bath or a hot shower for the same effect. Or go back to basics of a heating pad and ice pack.
Lastly, but most importantly, if you are exercising daily, do not work the same muscles two days in a row. This means if you have a routine where you are performing exercises for all of the sore joints or muscles, either change your routine or only perform the routine every other day.