Backup and IP Question

This gives a stepbystep to backup your database:
https://www.tamba2.org.uk/wordpress/backup/

If you have cron jobs available to you in your cpanel, this can send you a full database copy nightly:
https://www.tamba2.org.uk/wordpress/cron/

If you want to backup all the files and folders, you could use a cpanel tool of some sort
OR
if you have shell access you could use winscp
OR
if you do not have shell, use syncback

https://winscp.net/eng/index.php
https://www.2brightsparks.com/syncback/syncback-hub.html

Both the above are excellent programs.

IP blocking:
https://www.clockwatchers.com/htaccess_block.html

Lots more good stuff there too ??

Thank you podz.

I run phpMyAdmin 2.6.4-pl2 and it looks different to that on the tutorial. I get as far as clicking on the SQL tab at the top, but then I’m unsure what to do. I can see the compression option towards the bottom, but I’m not sure what to do before clicking ‘go’.