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You can access your MySQL databases using PHPMyAdmin. This application can be found on https://phpmyadmin.ulyssis.org. To login you need to use your MySQL password, this password is different from your account password for security reasons as well as convenience. In case you've forgotten your MySQL password you can get it from your websites configuration file. This is usually called config.php, wp-config.php, settings.php or something similar.
Once you've logged in, you will see your username on the left, you can click the plus sign to reveal all your databases. You can then view databases and tables. For each table you can view the records, view and change the structure, add records, take backups, etc. Detailed documentation is available on the PHPMyAdmin official documentation website
PHPMyAdmin has an export option which can be used to backup the structure and/or data of databases and tables. When no databases or table has been selected, the export tab in the top menu allows to export all databases at the same time. When a specific database or table is selected, that database or table is exported on the export tab. You can either accept the default settings, or ask for more settings to specificy whether any checks, DROPs or time settings are required, as well as to specify if you wish to export the structure, the data or both. You can later restore backups by uploading the file through the form on the import tab. To make restoring easier, we suggest you backup individual databases or even individual tables.