To download a backup of your databases, go to your cPanel, under the heading
Scroll down until you see the heading 'Download a MySQL Database Backup'. Here you can download a copy of the database you wish to backup to your computer. To restore your database, simply upload a copy of your database backup into the Restore a MySQL Database Backup to the right.
The R1Soft Restore Backups (just below the Backup icon) automatically keeps 7 copies (restore points) of your data for the last 7 days, including the databases. To learn how to download or restore databases from R1Soft, click here.