-----How-to-back-up-----------------
You need to go to admin cp -> Maintenance -> database back up make sure they are ticked yes and then scroll down to the bottom until you see "go" and wait till it has download fully.
----How-to-restore---------
go to your hosting panel -> phpmyadmin -> chose you database -> important -> browse to where you saved the back up -> and click go and wait till its done...
~BaDa