3 weeks ago, got up from couch & felt tear below belly button. no hernia bulge.had ultrasound, clear. stomach pressure when bending . what next?

Should subside: While the sensation of a tear often means that you have torn part of a tendon that connects a muscle to its insertion, it is not likely to require treatment and, generally, the pressure will gradually go away. Unless symptoms increase or persist to a disturbing degree, there is no "next". If those problem do occur, see your physiian.