You are asking for definitive answers to questions dogged by variables and contingencies, many involving some degree of uncertainty, and subject to discretionary decision-making which can be uncertain and thus unpredictable.
Technically you are in breach of the PR Residency Obligation, which means if the law is enforced, you will lose PR status. There are variable paths to that outcome. One is applying for a PR Travel Document and that being denied. There are other paths to this outcome.
Since your spouse is a Canadian PR, once you have lost PR status your spouse could sponsor a family class application for you. This is dependent on your spouse being eligible to sponsor, including the basic eligibility elements: a PR who is in compliance with the PR RO, and who is in a qualified relationship with you, and who is living in Canada, and who is not on public welfare. There are additional eligibility requirements (such as not having any domestic violence charges).
In any event, the most definitive answer available is that being in breach of the PR RO, you are subject to losing PR status, and thus would need to be sponsored for PR by your spouse in order to live in Canada as a PR in the future. But, since Canada tends to be rather lenient toward PRs, if not generous, there are other possibilities for potentially keeping your current PR status. These possibilities are, again, dogged by variables and contingencies, many involving some degree of uncertainty, and subject to discretionary decision-making which can be uncertain.
My guess, based on the superficial amount of information about your situation posted in this forum, is that the odds of successfully making the H&C case are not good. But you should NOT rely on my guess.
My sense (and again, this is for informational purposes and you should not rely on my sense) leans toward the efficacy of making the PR Travel Document application, making this as soon as you reasonably, practically can, including in that the best H&C case you can make, and if a PR TD is granted, you would be good to go, you could use it to return to Canada and you would then be able to continue to live in Canada as a PR. If the application for a PR TD is denied (my guess is this is more likely, but it could go either way depending on how strong you make the H&C case), rather than appeal, perhaps best to go the route of having your spouse in Canada sponsor you . . . assuming, again, your spouse is eligible to sponsor you.
As I have responded previously, at least consulting with a Canadian immigration lawyer would be a good idea. Your spouse in Canada could, perhaps, do this on your behalf.
Making the H&C case:
What to include in the application for a PR TD to make the H&C case?
IRCC information does not offer much help for this. H&C cases vary widely. H&C cases are very much specific to the particular individual. The H&C case, after all, is about whether or not IRCC should, in effect, waive the breach of the PR RO and allow the PR to retain PR status. In some sense it is about who deserves a break, who deserves a chance to keep their PR status.
A lawyer's help would, well, help.
You could get a better idea about what IRCC considers if you look at the part of Operational Manual ENF 23 "Loss of permanent resident status" about making "Humanitarian and compassionate determinations."
See http://www.cic.gc.ca/english/resources/manuals/enf/enf23-eng.pdf
In particular, see Section 7.7 beginning on page 26.
You could do a lot more homework, a lot more research than that, such as looking at IAD and Federal Court decisions which involve H&C determinations in PR breach of the PR RO cases. Better approach, though, is to obtain the help of a Canadian immigration lawyer.
Otherwise, it comes down to simply including an explanation of your situation, and with that documentation to in effect prove the particular elements of your situation. That is, you explain the nature and extent to which you have been in Canada, have established ties in Canada, have ongoing ties in Canada, and explain why you have not returned to Canada sooner or why it is you have been absent as much as you have.