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If your belly button is sticking out, you may be wondering whether it is normal, whether it is a hernia, or whether something changed in your abdominal wall.
In some cases, a belly button that suddenly looks more like an outie can be related to pressure in the abdomen, a change in the abdominal muscles, or an umbilical hernia. Another often-overlooked cause is diastasis recti, a separation of the abdominal muscles that can affect the shape of the belly and the belly button.
A Sticking-Out Belly Button Is Not Always "Just Cosmetic"
Many people notice changes like:
- a belly button that suddenly pops out
- a belly that bulges more in the middle
- a stomach that still looks pregnant
- doming or coning when sitting up
- a feeling of weakness through the midline
These symptoms are often dismissed, but they can be clues that the abdominal wall is not functioning as well as it should.
One Possible Cause: Diastasis Recti
Diastasis recti is a separation of the abdominal muscles. When the muscles separate and the connective tissue between them becomes stretched, pressure inside the abdomen can push outward more easily.
That outward pressure may contribute to:
- a bulging belly
- doming in the middle of the abdomen
- a belly button that becomes more prominent
- reduced support for posture and daily movement
Julie Tupler, RN, CPT, CCE, has spent more than 30 years helping people address diastasis recti with the Tupler Technique®, a 4-step program designed to help bring the abdominal muscles and connective tissue into a better position for healing.
Could It Be an Umbilical Hernia?
A sticking-out belly button can also be associated with an umbilical hernia, which is different from diastasis recti.
While they can look similar, they are not the same thing:
- Diastasis recti is a widening between the abdominal muscles.
- Umbilical hernia involves tissue pushing through a weak spot near the belly button.
Some people may have one, and some may have both. That is why it is important not to guess based on appearance alone.
Other Signs to Look For
If your belly button is sticking out and you also notice any of the following, diastasis recti may be worth exploring:
- your stomach bulges down the center
- you still look pregnant long after pregnancy
- you feel weak in your core
- your lower back hurts
- your stomach domes when you sit up
- your belly changes shape during effort or exercise
What the Tupler Technique® Focuses On
The Tupler Technique® is a 4-step program. One important point from Julie's teaching is that the splint alone does not close a diastasis.
Its purpose is to help put the muscles and connective tissue in a closer, better position while doing the program. The exercises are also essential. According to Julie's long-term client results, doing all 4 steps of the program made the diastasis 55% smaller in 6 weeks in 372 clients.
The program also emphasizes:
- measuring your progress
- taking before photos from the front and side
- tracking body circumference
- checking both the distance of the separation and the condition of the connective tissue
What to Do Next
If your belly button is sticking out and you are not sure why, the next step is not panic. The next step is to understand what is happening in your abdominal wall.
Start by learning:
- whether you may have diastasis recti
- how to check your abdomen safely
- how to tell the difference between diastasis recti and an umbilical hernia
Related Articles
Think your belly button change could be related to diastasis recti? Watch the free intro video to learn the 4 steps of the Tupler Technique®.
Frequently Asked Questions
Why is my belly button sticking out?
A sticking-out belly button can be caused by increased abdominal pressure, diastasis recti (a separation of the abdominal muscles), or an umbilical hernia. Each has different characteristics and may require different approaches.
What is the difference between diastasis recti and an umbilical hernia?
Diastasis recti is a widening between the abdominal muscles where the connective tissue becomes stretched. An umbilical hernia involves tissue pushing through a weak spot near the belly button. Some people may have both conditions at the same time.
What is the Tupler Technique®?
The Tupler Technique® is a 4-step program developed by Julie Tupler, RN, designed to help bring the abdominal muscles and connective tissue into a better position for healing. According to Julie's client data from 372 clients, doing all 4 steps made the diastasis 55% smaller in 6 weeks.
Can diastasis recti cause a belly button to stick out?
Yes. When the abdominal muscles separate and the connective tissue becomes stretched, pressure inside the abdomen can push outward more easily. This may contribute to a belly button that becomes more prominent or appears as an outie.
Should I see a doctor if my belly button is sticking out?
It is wise to consult a physician if you notice a sudden change in your belly button, especially if it is accompanied by pain, a bulge that does not go back in, or other symptoms. Julie Tupler also recommends consulting your physician before beginning any program.
