Backup from cPanel
From Lunarpages Web Hosting Wiki
Backing up your web hosting account is one of the most important things you can do to protect yourself when the worst might happen. Just in case you over write a file that should not have been over written or you write a little of the wrong code, we have the backup tools you need.
How to Backup Your Web Site Using cPanel
The first step in the process would be to login to your cPanel account. Once you are on the front page, then find and click the icon marked "Backup". This will take you to the cPanel Backup screen.
The full backups are backups of your entire web site and everything in it (including databases). To generate a full back, click on the link at the top of the page that reads, "Generate/Download a Full Backup". Please note: you can not restore these backups. They can only be restored by the Lunarpages support team.
To do a normal backup, click the "Home Directory" button. Your browser should prompt you to save the .tar.gz file, browse to where you want it stored and click save.
After you have successfully saved the backup, at any point in the future you can restore the home directory backup by clicking the Browse button, finding the .tar.gz file on your computer, then clicking the 'Upload' button.
Backup Your MySQL Databases
To backup your MySQL databases, login to cPanel. Once you are on the front page, then find and click the icon marked "Backup". This will take you to the cPanel Backup screen.
Near the bottom of this page, you should see a section titled, "Download a MySQL Database Backup" with your databases listed under it.
Click on your database name, and then save the backup to your own computer. You can later restore the database.