Hey if ur having slipped disc u shild avoid excessive impact activities. It will trouble ur disc further. Do have done any MRI of ur spine . When it got diagnosed.

If u HV slip disc  do gradually exercises program and tk diet plan

Best is to do the McKenzie exercises...Avoid forward bending, weight lifting, excess stair climbing/travelling.

Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.

In my opinion u need to go for homeopathic treatment for PCOD kindly consult Dr. Mamta Gandhi she practices in Mukherjee Nagar as my wife was also suffering from the same but after having homeopathic treatment she got better as there is almost no treatment in allopathy except contraceptive pills...Kindly check ur thyroid levels as well as thyroid and pcod go hand in hand in most of the cases... For back exs start doing Pilates training but before that stretching and strengthening exs for back are required....get well soon take care

Follow opinion of Dr. Varun, he is absolutely right

Hi first focus on McKenzie exercises. Then you should strengthen your core. Pilates will be best for you to loose weight as well as to strengthen your core.

Start with back strengthing exercises.  I am sending the android link of same https://play.google.com/store/apps/details?id=com.backpainrelieving.backpain