You could be doing a Romanian DL. They place more emphasis on the glutes and hams. It's different from the conventional way of pulling.
If its regular DOMS just eat well and get your rest, and it wont be as bad the next time
The better your nutrition, the better your recovery

It's better to wait until you're fully recovered, especially if you've got an infection from a sore throat. If you go ahead and force yourself, it may take a toll on your immune system and you're gonna have a longer wait. Best to consult a doctor