Hm. Having no recoil pad certainly won't help. Good call, on getting one.
For me, basic technique of blading/shouldering/stance has always made the most impact on effectively and painlessly managing recoil, even heavy/stout recoil. Get it right, then even the stoutest SD load can basically be handled well, without any bruising or pain.
Here's a decent thread from awhile back:
Shoulder is Killing Me, which includes some videos on stance/technique.
Here's a discussion thread on shouldering technique, on ShotgunWorld.com:
click.
I've learned much from a certain book, as well:
The Orvis Wingshooting Handbook by Bruce Bowlen. It describes and shows basic technique, stance, shouldering, sighting, in quite a bit of detail.
Am assuming at your local range you've got an area where trap/skeet shooters do their thing. Might be well worth tracking down one of the better shooters, there, and asking for 10mins of basic pointers. Better yet, diving right in (on that range) to learn the basics of trap/skeet can be a quick way to meet plenty of folks who know what they're doing, as well as to learn a new form of shooting. It's great fun, challenging. Worth doing, if none of the discussions/vids grab you.
Basically, here's what I do:
- Blade the body about 50-60 degrees away from the target (on the strong side, obviously).
- Find the area of the shoulder "pocket." Check this discussion on ShotgunWorld for finding the pocket: What Is The Shoulder Pocket. Here's another, on the Cabela's forum: click. The exact spot of the pocket's going to vary from person to person.
- Get into an athletic, mildly aggressive stance. With a pistol you can stand basically upright and fire away, pretty much without getting the rest of the body and muscles into the game. But with a shotgun, particularly a stout SD load, it's imperative to have the whole body in the shot, able to control and redirect/accommodate the recoil as it happens. Get it right, and you'll neither be sore nor bruised, and your control, accuracy and repeatability will dramatically improve.
- Shoulder the shotgun, into the pocket. Effective, repeatable shouldering technique takes time to nail down. Get instruction, and then practice, practice, practice. The Bowlen book (above) should help, as can various Youtube vids.
- Balance the firmness/control of your body and upper body/shoulder area specifically, with a softness (more of a willingness) to smoothly accommodate the recoil when it does come. I liken this to thinking about a decent parachute landing, in which you've got to be both firm/controlled enough to manage striking the ground while going with the flow softly/smoothly enough to redirect the "recoil" energy so that you don't get hurt/bruised.
- Start with weaker target or light bird loads first, then work your way up to stouter loads. Keep the defensive stuff for later, until you've nailed the basic techniques and 50-100rds don't pound you anymore.
By all means, leverage the trap/skeet gurus at your local shooting range. Many of them will know the basics well, and likely one or two of them would be happy to take 10mins of their time to show you proper stance and shouldering.
My apologies for the non-standard descriptions, here. But in the second or two that it takes me to get into stance/blade/shouldering on a given shot, it comes together quickly enough that these are the things I think about as it's happening. Blade, "athletic" stance, shoulder pocket, firmness/flexibility, then managing the shot and follow-up to the next shot. In a few hundred rounds, it all begins to become second-nature.