I always find the discussion of "recoil" interesting. Why do so many seem to think that rifles have recoil similar to the kick of a mule? Referencing the recoil tables from Chuck Hawks (as mentioned earlier), an 8 lb. rifle shooting a 165 gr. bullet in .30-06 produces a recoil energy of 20.1 ft. lbs. Similarly, a 12 ga shotgun weighing 7.5 lbs, shooting a 2 3/4" load of 1 1/8 oz at 1200 fps produces 23 ft. lbs. of recoil. This load is the "standard" target load. We think nothing of going to the trap/skeet range and running 100 or more target loads through a shotgun. So, how can we shoot so many more rounds of something that kicks harder than a standard rifle?
There are three things that come to mind in this regard.
1) A quality recoil pad. Way too many rifles come with a crappy pad or no pad at all. Spend a few more bucks on a high quality recoil pad and have it installed by a competent 'smith. LimbSaver and Kick-Eez are just two that provide high quality and reduce felt recoil.
2) Fit. Just as critical as a high quality pad, fit of the rifle to our physique is often overlooked. If the stock is too long or too short, if the pitch is out of whack, if the comb height is wrong for our face, the felt recoil will be greatly exacerbated.
3) Shooting technique. When we shoot a shotgun at a clay target, we are in a standing position where the upper body and shoulder are free to move upon recoil impulse. Most often when we are shooting a rifle from a bench, we are hunched over the bench and there is much less ability for our upper body to flex. I would suggest using a different technique, if possible, or adding additional recoil support, such as a PAST recoil shield that fits on your shoulder using a harness similar to a shoulder holster.
Going back to the OP, ALL of the rifle calibers that were mentioned have less recoil than a 12 gauge shotgun. IF recoil impulse truly is a concern, of the choices listed, .243 would/should be the obvious choice. A 100 gr hunting bullet at 2960 fps out of a 7.5 lb rifle produces only 8.8 ft lbs of recoil energy. And the .243 will kill any deer sized game on the planet.