1. Logging in to cPanel click on the 'phpMyAdmin' icon, and then in the left-hand pane click on the database which holds your CMS data.
2. Once you've logged-in to phpMyAdmin you'll be able to see all datbases in your cPanel account. Here you should select the database that you want to backup.
3. Here once you've selected the database, or databases that you want to be backed up you need to click on the 'Export' button
. 
4. Here you will notice that there are two ways of exporting - 'quick' and 'custom'. In most cases you would select 'quick' export, however to export certain database (custom) databases you will need to select 'custom'.
5. Select all the tables, or the tables you want to export.
6. In the 'Output' dro-down check the 'Save' output to a file, and selection 'None' for compression (unless you have a large database).
7. Select SQL from the 'Format' drop-down menu option.
8. Ensure that you check 'Add DROP Table' as this can be useful when over-writing an existing database.
9. Check the option 'IF NOT EXISTS' as this prevents errors during restores.
10. Now click on 'Go'. Your data will be downloaded and saved to your computer.
11. Finally you should store the downloaded database in a safe location on your computer or network.
