What To Do For Bulging Disc?

I am 33years old, 5feet 6inch with 83kg weight and facing back issues for last couple of months. MRI revealed partially dehydrated broad based bulging disc causing mild thecal sac effacement and bilateral mild foraminal encroachment. What precautions I need to do. What exercise I need to do. Will I be able to continue some of the sporting activities e.g football, hiking in future or I have to completely restrain from them now onward.