To address the intense ground pressure induced by protective layer mining in complex medium-long distance coal seams, this study investigates Panel 7244 of Qinan Coal Mine through theoretical analysis, numerical simulation, and engineering practices. Key findings include: (1) Increasing the working face offset significantly reduces the strike- and dip-direction maximum shear stresses, with 80 m identified as the optimal offset to improve stress transfer pathways. (2) A coordinated control strategy combining a 28 m roof-cutting height and 0° pressure relief angle effectively confines the maximum shear stress within the roof's shear strength. (3) Implementation of a coupled deep-shallow hole blasting pressure relief scheme reduces the peak hydraulic support resistance by over 20% and enhances roof stability. The integrated "offset optimization–pressure relief control" framework provides an effective solution for safe coal seam group mining.