Knee pain. Less spacing near patella?

When am standing the pain is there behind the knee cap..around the knee joints ..behind the knee.. overall even above the knee cap..when I sit on the floor n try to squat ..knees have suddenly started to pain.. sometimes when m sitting on the chair it feels something is pulling the knee cap up..and leg is not relaxed is it tight thigh muscles? Do I have ostheoarthritis? Or chondromalacia patella? Or sprained knee? Been a month..still pain.. Now despite mild pain have started to workout slowly ..I do cycling..regular leg machines..should I take more rest or continue to workout? Is anything wrong with my left knee? Since X-ray shows less spacing near patella? Can i continue to do normal activities once the pain is gone..such as driving yoga running around with the kids..?! M 33 female 2 kids highly active recently gained 5kgs..