Bulging disc, Syrinx. What should i do?

I had an injury last March. The MRI showed L4-5 disc bulge. I had pain in right side lower back, buttock and tingling sensation in calves and foot. 1.In the month of December, I got one more detailed MRI which shows L4-5 diffuse circumferential disc bulge, 2.T2 and T1 weighted saggital sections of cervical spine show disc bulge at C4-5 to C6-7 causing mild indentation of the thecal sac. 3. Thin area of cavitation is seen in spinal cord at C3-7 vertebral level-Syrinx. 4. Disc bulge at D5-6 causing mild indentation of thecal sac. It is to be noted that the pain has reduced, now I'm able to run, jog, do weight training, however, the pain comes back again if I don't workout for one day. Moreover, if I sit for one hour or so, pain occurs. When will I get back to normal? I have my medical for Indian Air Force soon, maybe in September- October. What should I do?