Option 1: How to Perform a Manual Backup
Step 1: Access phpMyAdmin through cPanel
Login to cPanel
Click on the PHPMyAdmin logo
Step 2: Backup your site in PHPMyAdmin
Click on “Databases”
Click on the database that includes your WordPress data
Click “Export” at the top of the screen
Click the bubble next to “Custom”
Use the following options to export:
Select every table
In the “Output” section, check “Save output to a file” and select “None” for “Compression.”
Scroll down and click “Go”
The data will now be saved to your computer.
Option 2: Use a plugin.
The second option for backing up your website is through a WordPress plugin. There are several options for doing so. Just pick a plugin that will allow you to export the file and store it on your own computer or in the cloud. If you store the backup on your server, your account may be suspended. If you are using your backup to migrate your website or restore it, you will need outside access to the data.