Knee to Chest Butt Stretch
Your back hurts because you have been carrying the team so use this stretch to work out some of that heavy lifting you have been doing. This stretch, also known as a one leg pull in, will stretch out your back and your butt to improve your motion.
Start by laying on your back and lifting one of your legs up to your chest. Bring your arms up around your knee to pull your leg into your chest and feel the stretch in your butt. Hold this position for 30 seconds and then repeat on the other side.