This is a step-by-step process.
Firstly, log into your control panel.
Then click:
Home > Databases > db_name > DB Webadmin
A new window should pop up (make sure its not
blocked).
TO RESTORE:
On the left side, you have the tables. Click on
the database name (first line). Then still on
the left, click the SQL icon for 'query window'.
Paste your code in there and click Go.
TO BACKUP:
On the left side, you have the tables. Click on
the database name (first line).
Then on the right-hand side click on Export.
Tick Add DROP TABLE
UNtick Complete inserts
UNtick Extended inserts
Then tick Save as file and Go.
