Convert PDF to Word
It is relatively easy to convert Word to PDF. You can do this within Word itself these days. (File > Save AS > PDF)
But its tricky going the other way round.
Use https://simplypdf.com/ to upload your PDF. Click Convert. And download the result.
(WARNING: Please be mindful that you are using someone else’s server so if your document contains sensitive data, this is not recommended).
And if you want to strip out PDF’s or stitch them together on a regular basis, I recommend PDFSam (its free and opensource).
Recovering deleted data
Try this from How to Geek.