In order to create a backup, you need to make a copy of your template files and your template's database on your server manually.
In order to export a database from phpMyAdmin on your server, please follow these steps:
- Go to an existing database in phpMyAdmin
- Click Export at the top
- Leave the settings as they are, click the "Save as file" checkbox and click Go
- This will download a .sql file (backup of your database) to your computer.