How to back up a mySQL database using phpMyAdmin:
You can backup your database using the PHPMyAdmin feature in your
control panel. In PHPMyAdmin, select the database you want to backup
and select "Export" tab on the right screen. Choose the tables you wish
to backup (or "Select All" for all tables). Scroll down and tick "Save
File As..." and click on the "Go" button. Simply save the database that
begins to download, on your local computer.
How to restore a mySQL database using phpMyAdmin:
Click on your database name shown on the upper left.
Locate your back up file for the database that you want to restore. Open it and copy the entire contents.
Paste into the field called "Run SQL query/queries on database yourdomain_com" and click the "Go" button