Annular bulge L4-L5, L5-S1. Kindly help!

During mountaineering course I pulled my lower back from right side just above the buttock while lifting, had no pain while it was pulled, next day had mild spasm, did the course after that, 36 km trekking with backpack, rock climbing etc with just occasional mild pain in the back and stiffness. Five days after finishing the course had mild sensations in both legs and feet, stiffness in back, occasional mild pain. After 2 months of rest did not completely heal, sometimes I feel that pain refers to the anus, during this rest period one day I did not sleep at night and had to drive in the morning and I had bad back ache, it never happened before or after, did MRI, report says no signs of extrusion/protrusion but annular bulges in L4-L5 and L5-S1 partiality effacing thecal sac. Disc appear normal is height & normal signal intensity. No pain while bending forward, coughing or sneezing, negative slump and slr test. If I sit for longer period I have a dull ache in the lower back. Kindly help