the only two 30-06s I've fired were both springfields and both have metal buttplates. I never have much trouble with the recoil but that's just me and everyone is different. you have already developed a flinch so it is going to be very difficult to curb. wearing thicker clothing and firing low velocity rounds will help. also you may look into heavier thumbhole sporter stocks as the extra weight will resist more recoil from the get go.
semi's do have lower recoil but they are very expensive if you are looking for one in 06.
ignore my complete lack of capitalization. I still have no problem correcting your grammar.
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