Best exercise for me with bad back and slipped disks?

in my experience the best way to do something like that would be some low impact workouts either through pool exercises or perhaps an upper body workout without heavy reliance on the neck or back... i saw these types of exercises all the time when i used to work out at a rehabilitation center after hours

rocking chair

i've heard that if you squat and throw punches, that get's your heart rate up.