Look at the anatomy pages and find the muscles on your body.
The rectus abdominis muscles should 'take the strain' between the lower and upper body, if they are not adequately functioning the stresses are transfered to the back muscles causing pain.
The linea alba, our primary anatomical guide for body alignment, lies midline between the rectus abdominis muscles.
Try to keep your Base-Line muscles in mind wherever you are and whatever you are doing. Practice breathing with your Base-Line as much as possible. Think 'stronger and longer' with every in-breath.
Activating your Base-Line muscles will start to lengthen and straighten your midline anatomy, from pubic symphysis of the pelvis up the front of your abdomen to your chest. Let the rest of your body to move as feels natural.
I found the roll-down action came naturally as I focused on using my Base-Line, my upper body moving forward and down, then instinctively adjusting my head and limbs. Do what feels right for you. Never force anything.
I became aware of when 'the wrong' areas of muscle would activate. If you feel this happening - relax, breathe and focus on your Base-Line once more.
It takes time and effort to learn to use your body correctly. Keep picturing your Base-Line muscles in your mind and think of them as your core support from where the rest of your body extends.
Focusing on your Base-Line will increase your awareness of your posture (the position of your body) and your state of body alignment and balance.
Increased awareness of your positioning, alignment and balance will develop your sense of conscious proprioception, building the connection between body and mind.
Increasing your conscious proprioception skills enables you to feel how to move in order release physical tensions on your body, recovering a full range of natural movement and improving your physical health.
Little by little progress is made, improving your posture and releasing the pain and tension - using your body better