Step 1: Head to your cPanel and browse to phpMyAdmin which is located in the Databases box.
Step 2: Select the database you want to backup from the left sidebar.
Step 3: Browse to the Export tab.
Step 4: Leave all options on default. They are usually best for regular situations.
Step 5: Scroll down the Save as File and make sure the box is checked.
Step 6: Then choose gzipped for Compression and select a name for the database. If you want the format DATE DATABASES-NAME then enter the following (Case Sensitive): %m-%d-%Y – __DB__
Step 7: Click Go and that’s your database backup.
To restore a backup, use the Import tab.