Muscle Tear And mild Disc Protrusion

Around 1.5 years ago, I suffered a crick in the neck while working out in my Martial arts class.Over the years, that little injury has compounded into a muscle tear now due to my negligence.The pain has now reached in my neck, shoulders and upper back.While I did take various treatments of physiotherapy, accupressure etc, the pain would always subside.Then just when I thought that all was right and had got back to my practice, the pain would again come back hampering my spirits.Overall, I think my rest period during the treatment was not enough.The max amount of time I took off the exercise as rest was 1 month I think.I stopped working out 3 months ago when I was on a weight training regiment and the pain got worse.

Now, I got an MRI done as I think it's high time I took care of this injury.
Here's what the conclusion of the report is..

"Focal postesior central circumferential annular tear with associated disc protrusion at C5-6 level causing mild impression on thecal sac.

Posterior central dsic protrusion at C4-5 level causing minimal impression on thecal sac.

Para spinal muscle spasm."

Now, Can anyone of you help me as to how should I approach this injury as far as the treatment, rest and exercise is concerned?
It's been close to 3 months since I have stopped working out.Also I have been exploring the Korean accupunture treatment called SuJok Accupunture.Provides relief, but dont know whether it would cure my injury in the long run.