Brief Answer:
Kindly do suggested exercises after physiotherapist consultation..

Detailed Answer:
Hello,

I have gone through your query and here is my advice.

PCOD is usually associated with,
1. increased weight
2. insulin resistance i. e. Released insulin hormone is not used to reduce blood sugar level which causes increase in blood sugar level.
3. Reduced fertility
4. Irregular periods

It can be managed with proper medication and exercise.

So I think that you should do exercises which mainly targeted to reduce weight, reduce insulin resistance and improves fertility.

In view of that, I would suggest you to do,
1. Cardio exercise - like brisk walking, jogging, cycling or swimming for 30 to 40 mins daily.
2. Bodyweight exercise like push up, pull up, abdominal /leg curl up, squats.
3. Spine strengthening and pelvic floor muscles exercises.

As you have L 3 - L 4 disc prolapse, I would suggest you to do light to moderate exercises under expert physiotherapist and gym trainer.

Hope I have answered your query and let me know if I can assist you further.

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